I believe everyone is familiar with the tension rope, because the tension rope is a common device. Of course, the tension rope has many functions and uses, but many people know how to use the tension rope. In fact, you need to use tension. The rope is very simple. So, what is the most correct way to use a home exercise rope? Let’s take a look below!
Lift your legs after standing position
1. Secure one end of the tension rope to a lower place, and secure the other end to your right foot with an ankle strap.
2. When exhaling, lift your legs back and upward and hold for 1-2 seconds. Inhale and return to the original position. Switch legs.
Lie on your back and press down with your legs
1. Fix the tension rope above the chest and abdomen, lie down with your back to the tension rope, fix one end of the tension rope on the left ankle joint with an ankle strap, lift the left leg, and make it perpendicular to the ground .
2. Inhale, when exhaling, straighten your legs downward, extend your hip joint, and contract your left buttock muscles. Inhale and return to the original movement. Switch legs for exercise.
Kneeling and kicking back
1. Fix the tension rope on your left foot, kneel on the mat with your right knee, and hold the handle of the tension rope with both hands to support the ground.
2. Bend the left leg at the knee, inhale, and stretch backward when exhaling. When inhaling, return to the original position.
Side step movement
1. Fix one end of the tension rope on your right foot, step on the tension rope with your left foot, and hold the other end of the tension rope with your right hand. The two feet are spread apart in a parallel standing position.
2. Inhale, step your right foot to the side when exhaling, and squat down at the same time. When standing up, follow up with your back leg at the same time, and repeat the exercise.
Standing leg abduction
1. Fix the tension rope at a relatively low place, with one end of the tension rope fixed on the right ankle joint, and the side of the body facing the tension rope.
2. Stand on one leg with your left leg, hold the chair or wall with your left hand to maintain balance, inhale, and straighten your right leg when you exhale. Inhale and restore. Practice by changing legs.