The Best Training Methods of Resistance Rope

Ⅰ. What are the training methods of women resistance rope

When exercising, we will use a lot of training equipment. Resistance rope is a pretty good device among them. And we can use resistance rope to exercise the parts of our body, but some people don't know the training methods of resistance ropes. So, what are the best training methods for resistance ropes?

Ⅱ. What are the best training methods for resistance rope?

1. Forward vertical lift

You need to stand with your feet parallel, step on the resistance rope, hold the handles at your sides with both hands, and then hold your chest up and raise your head. First, inhale, and then raise your arms forward to be parallel with the ground when you exhale and inhale to return to the original posture.

2. Side lift

You need to stand with your feet parallel or back and forth, step on the elastic rope under your feet, hold the handles at your sides with both hands, and hold your chest up and raise your head. Lean forward slightly. Keep your arms slightly flexed, inhale, and extend your arms as you exhale. Stop until the elbow and shoulder are at the same height, and inhale to return to the original posture.

3. Bend and raise sideways

You need to stand with your feet apart and keep your knees slightly bent. Bend your hips and keep your back straight, place the elastic pull rope under your feet, and cross it over your feet. Hold the handle with both hands, keep your elbows slightly flexed, then inhale, and then exhale while raising your hands to both sides to be parallel to the ground. Inhale and return to the original position at the same time.

4. Upright rowing

You need to stand with your feet parallel, step on the two ends of the resistance rope under your feet, and grasp the middle of it with both hands. The distance between the hands is about 20 centimeters, and then hold your chest up and raise your head. Inhale and exhale while lifting the resistance rope upward to the lower jaw, and inhale downward to return to the original posture. Attention, during the whole process, your hands are close to your body, and you need to lift your elbow joint when you feel the force.

5. Standing like a bird in reverse

You need to fix the resistance rope at the height of your head, keep your feet parallel and stand upright, and raise your head. You can lean back later, holding the handle of the resistance rope in front of your body with both hands. Bend your arms slightly, palms facing each other or down, inhale, and open your hands horizontally to both sides of your body when you exhale, and eventually return to the original posture when you inhale.

6. Lean over and lift

You need to step on the resistance rope under your feet and stand with your feet apart. You need to cross the resistance rope on your feet, bend your knees slightly, bend your hips and keep your back straight. And hold the handle with both hands, and abduct the elbow joint 90 degrees. While inhaling and exhaling, pull up the bungee cord until the back arm is level with the ground. Finally, return to the original posture when you inhale.

7. Compound lift

You need to stand with your feet parallel and step on the resistance rope under your feet. Hold the handles of resistance rope on both sides of your body with both hands, hold your chest up and raise your head. Lean forward slightly and inhale. When exhaling, raise your arms side-horizontally, bring your hands forward to your chest, and then raise your arms straight up to the top of your head. Return to the forward vertical lift, then extend the arms horizontally to the side level lift and return to the original position.