8 Elastic Rope Exercises to Exercise All Body Muscles at Home

Butterfly muscles refer to people with developed latissimus dorsi, when their shoulders are spread to both sides, the latissimus dorsi exhibits a rhythmic movement like a butterfly's wings.

Butterfly muscles not only need strong latissimus dorsi, but also need prominent biceps and abdominal muscles to support. Seeing the butterfly muscles is really tempting! Editors tell you that one elastic rope can exercise all these muscles, and persistence will make you look like the picture!

1Standing Bent-Over Row

TrainingChest and Back

1. Feet are opened, with shoulder-width apart, chest up, and abdomen tightened, stand with a straight back without being too upright.

2. Fix the middle of the elastic rope, and lift your hands to your chest.

3. Pull your arms back to the level of your small arm joints.

4. Repeat 20 times.

2Standing Alternating Curl

TrainingBiceps

1. Feet are opened, the elastic rope rests on the feet, chest up, abdomen tightened, shoulder press, hands clenched, palms facing forward, arms hanging on both sides.

2. Left and right hands alternate pulling up, inhale, to the extent that the biceps are fully contracted, exhale, return to the starting position.

3. During the process, the upper arms are close to the sides of the body, do not spread, you can slightly move forward and backward.

4. Repeat 20 times.

3Lateral Raise

TrainingTriceps

1. Fix the middle of the elastic rope, double legs are opened, chest up, head up, hands grip the handle, inhale, pull up to the left side, exhale, return to the initial position.

2. Inhale, pull up to the right side, exhale, return to the initial position.

3. Repeat 20 times.

4Assisted Pull-Ups

TrainingBack

1. Tie a elastic rope to a pull-up bar with a hook.

2. Foot is placed on the handle.

3. The number of repetitions can be adjusted according to your own situation, and it is advisable to reach 70-80% of your remaining strength.

5Auxiliary Muscle Wheel

TrainingAbdominals, Biceps, and Back

1. Feet are placed on the elastic rope, handle, the elastic rope passes through the muscle wheel.

2. Double legs are opened, with shoulder-width apart, both hands hold the muscle wheel handle, double legs use force to push off the ground, inhale, slowly move the body forward to the limit, when the knees are straightened as much as possible without touching the ground, exhale to return to the initial position.

3. Repeat 5-15 times.

6Lying Down Knee Extension

TrainingBack, Abdominals, and Hamstrings

1. Fix the handle of the elastic rope, lie down, inhale, double legs push off the elastic rope, exhale to return to the starting position.

2. Repeat 10-20 times.

7Arrow Step Down Pull

TrainingBack, Triceps

1. Fix the handle of the elastic rope at a high place.

2. Arrow step down, left small leg and the ground at a 90-degree angle, right knee is kneeling, the upper body is straight, abdomen tightened, shoulders down, open.

3. Hold the elastic rope with both hands, inhale, pull down, when the biceps are fully contracted, exhale, return to the initial position.

4. This action repeats 20 times, change the kneeling knee, repeats 20 times.

8Arrow Step Up Pull

TrainingBack

1. Hold the handle with both hands, right foot presses the elastic rope.

2. Double legs open naturally, left foot pulls back to form an arrow step, inhale, pull up with both hands, when the left knee does not touch the ground to the limit, exhale to return to the initial position.

3. Complete 20 times, then switch the left foot to press the rope, repeat 20 times.

The elastic rope is unaffected by the venue, equipment, and time, it is a very convenient fitness equipment, it can be used for fitness at home, when traveling abroad, it perfectly fits the fitness needs of contemporary people, it is a great invention! Don't use being busy as an excuse, just 20 minutes a day can bring you a good figure! What are you waiting for~

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