Rope equipment is a common training equipment in gyms. Its anchor point can be adjusted up and down, allowing you to flexibly adjust the resistance direction according to your training needs, enabling more precise training of the target muscle groups. Therefore, many rehabilitation training needs rope equipment to train.

Due to so many features of rope equipment, it can bring you many choices for shaping. One equipment can bring you shaping training for multiple parts.

Below, Xiao Cha has designed a set of rope equipment full-body shaping training plan, complete each action according to the following requirements to complete one set of training, and cycle 3 groups. It can train your lower limbs, arms, back, and core.

Training Action 1

① Facing the rope equipment, stand with wide-spaced steps, adjust the anchor point to the low position, grasp the handle with bent arms, lift hands in front of the body, first do side lunge step, then extend hands, then bend elbows to do biceps curl. Then, in the bent elbow state, do a side lunge step to the opposite side, then extend the arm to do biceps curl.

② When bending the knee, the knee should be aligned with the toes, keep the back straight.

③ Train 12 times on each side

Training Action 2

① Facing the rope equipment, stand with one leg, adjust the anchor point to the height of the waist, support one side arm to grasp the handle, lift the suspended leg bent knee to raise, extend the arm and then bend the elbow to pull once. Then, bend the hip and lean forward, the suspended leg extends horizontally to the back, pull the handle with the extended arm, then bend the elbow to pull again.

② Pay attention to keep the back straight, and tighten the shoulder blades when pulling the arm back.

③ When bending the hip and extending the leg, the upper body and the back-extended leg should be in a straight line, pay attention to tighten the core and hips.

④ Train 12 times on each side

Training Action 3

① Facing the rope equipment, stand with wide-spaced steps, adjust the anchor point to the middle-lower position, grasp the handle with hands, extend arms forward, first do side lunge step, then stand up and extend the leg, while turning the upper body towards the urging direction, grab the handle and pull it up to the opposite side.

② Keep the knee of the bending leg aligned with the toes, keep the back straight.

③ When turning the upper body, keep the upper body straight, ensure the stability of the lumbar spine.

④ Train 15 times on each side

Training Action 4

① Facing the rope equipment, do a lunge step, adjust the anchor point to the top position, the front leg side arm grabs the handle, the opposite side arm crosses the waist, first extend the arm upwards diagonally, then pull the arm with a straight arm, then pull the arm down, then extend the arm again, then bend the elbow and pull it back.

② Keep the lunge leg at 90°, the knee aligned with the toes.

③ Keep the back straight, tighten the shoulder blades when pulling back and pressing down.

④ Train 12 times on each side