Having a Ritual for Fitness: 8 Elastic Rope Exercises to Remember

Butterfly muscles refer to people with well-developed latissimus dorsi, when the latissimus dorsi are stretched to both sides, the latissimus dorsi exhibit a rhythmic shape like a butterfly spreading its wings.

Butterfly muscles not only need strong latissimus dorsi, but also need prominent biceps and abdominals to complement. Looking at the butterfly muscles, isn't it mouthwatering? The editor tells you that one elastic rope can exercise all these muscles. Persistence will make you look like the picture!

1Standing Pull-Down

Training

1Feet open, shoulder-width apart, chest up, stand with proper posture, do not stand too straight

2Fix the middle of the elastic rope, hands raised to the chest

3Back arm pulled to small arm parallel to the ground

4Repeat 20 times

2Standing Alternating Curl

1.Feet open, elastic rope placed under the feet, chest up, shoulders pressed, hands clenched, palms facing forward, arms at the sides of the body

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

3.During the process, the upper arm stays close to the side of the body, do not spread it out, can slightly move forward and backward

4Repeat 20 times

3Lateral Raise

1.Fix the middle of the elastic rope, double legs open, chest up, hands hold 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

3Repeat 20 times.

4Assisted Pull-Up

1.Tie a loop buckle to the pull-up bar, feet can be stepped on the handle

2.Can adopt various grips and hand positions

3.The number of repetitions can be adjusted according to one's own condition, and it is advisable to reach 70-80% of one's physical strength

5Auxiliary Flexion Wheel

1.Foot on elastic rope grasp handle, elastic rope passed through flexion wheel

2.Double legs open, shoulder-width apart, two hands hold the handle of the flexion wheel, double legs exert force on the ground, inhale, slowly extend the body forward to the limit, when the knee is straight, try not to touch the ground, exhale to return to the initial position

3Repeat 5-15 times

6Lying Decline Leg Extension

1.Fix the handle of the elastic rope, lie down, inhale, double legs push on the elastic rope, to the limit, exhale, return to the initial position

2Repeat 10-20 times

7

1.Fix the handle of the elastic rope high up

2.Bow and arrow step down, left calf and ground at 90 degrees, right knee kneeling, straight body, straighten the upper body, pull the abdomen and chest up. Lower the shoulders, open up

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

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

8

1.Hold the handle, right foot steps on the elastic rope

2.Double legs open naturally, left foot pulls back, forming a bow and arrow step, inhale, pull up the hands, when the left knee does not touch the ground, pull up to the limit, exhale, return to the initial position

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

The elastic rope is unaffected by the site, equipment and time, it is a very convenient fitness device, it can be used to fitness at home or when traveling, it perfectly fits the fitness needs of contemporary people, it is a brilliant invention. Don't use being busy as an excuse, spend 20 minutes every day, and you can reap a good figure! It's a delight~

20~