When exercising, we come into contact with a lot of exercise equipment. Among the exercise equipment, elastic ropes are very good equipment, and there are many ways to use elastic ropes. parts, but some people don’t know what elastic rope training methods are. So, what are the best bungee cord training methods? Let’s take a look at the methods next.
1. Front raise
Stand with your feet parallel, step on the elastic rope, hold the handles at your sides with both hands, and raise your head and chest. Inhale, when exhaling, lift both arms forward at the same time until they are level with the ground, and inhale to return.
2. Lateral raise
Stand with your feet parallel or front and back, step on the elastic rope under your feet, hold the handles with both hands on both sides of your body, and raise your chest and head. Lean forward slightly. Keep your arms slightly flexed, inhale, and when exhaling, abduct your arms until the elbow joint is at the same height as your shoulders, then inhale to return to the original position.
3. Lean over and raise to the side
Stand with your feet apart, keep your knees slightly bent, bend your hips and keep your back straight, step on the elastic cord under your feet, and cross the elastic cord over your feet. Hold the handle with both hands, keep your elbow joints slightly bent, inhale, exhale and raise your hands to both sides until they are parallel to the ground, inhale and return to the original position.
4. Upright rowing
Stand with your feet parallel, step on both ends of the elastic rope under your feet, grab the middle of the elastic rope with both hands, the distance between your hands is about 20 cm, and hold your chest and head up. Inhale, exhale and at the same time lift the elastic cord up to your chin, inhale and return it downwards, pay attention to the whole process, keep your hands close to the body, and feel that the force is lifting the elbow joint.
5. Standing Reverse Fly
Fix the elastic rope at the height of your head, stand with your feet parallel, raise your chest and raise your head, and lean back later. Hold the handle of the elastic rope in front of your body with both hands. Bend your arms slightly, palms facing each other or facing downwards. Inhale. When exhaling, open your hands horizontally back to both sides of the body. When inhaling, return to the original position.
6. Lean over and lift
Put the elastic cord under your feet, stand with your feet apart, cross the elastic cord over your feet, bend your knees slightly, bend your hips and keep your back straight, hold the handle with both hands, and abduct your elbow joints at 90 degrees. Inhale, and while exhaling, pull up the elastic cord until your back arm is level with the ground. Inhale and restore.
7. Compound lifts
DoubleStand with your feet parallel and step on the elastic rope under your feet. Hold the handles of the elastic rope on both sides of your body with both hands. Keep your chest up and your head up, and your body can be slightly forward. Inhale, and when exhaling, do lateral raises, bring your hands forward to your chest, and then raise your straight arms above your head. Return downward to the front raise, then extend your arms horizontally back to the side raise, and return to the original position.