When we train, we will use a variety of training tools. Among the training tools, some are very good, among which elastic ropes Yes, but there are certain things to pay attention to when using elastic ropes, but some people don’t know how to train arms with elastic ropes. So, what are the elastic rope arm training methods? Let’s take a look.
Elastic rope one-arm curl
With your feet shoulder-width apart, hold the rope with your arms at both sides of your body, and then slowly curl one arm upwards with your fingers pointing outwards, as if you want to touch your shoulders. During the exercise (turn your hands over so that your palms are facing up) ), squeezing your biceps at the top. Slowly lower your hands back to the starting position and repeat with the arm opposite you.
Elastic cord single-arm pull-back
Step on the elastic cord with both feet, hold the elastic cord with one arm and hold it still, and hold the other hand on the waist before starting the exercise. Keeping your knees bent, bend your waist and arms and elbows at 90 degrees. While keeping your elbows to your side, slowly pull the handle back all the way, then slowly return to the starting position and continue repeating.
Elastic cord 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.
Elastic rope compound lift
Stand 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.
Elastic cord standing shoulder press
Put the rope under your feet, stand with your feet front and back, hold the handles on your shoulders with your palms forward, hold your chest up, inhale and exhale while raising your hands up until your arms are straight, butKeep your elbow slightly bent. Inhale to return to starting position. If you want to make it more difficult, stand parallel with your feet on the rope. In this way, the tension of the elastic cord is increased.
Elastic rope push-ups
Push-ups are a good way to exercise chest muscles. If you are an expert, you can make push-ups more difficult. We use a figure-8 elastic rope to increase the difficulty. First, put the figure-8 rope on your back like this, and fix the handles of the sponge with both hands. Palms, then do push-ups.
Supine Figure 8 Cable Press
Put the rope on your back, lie on your back on the ground, and fix the handles of the sponge on your palms with both hands. Inhale, and when exhaling, push up until your arms are straight, keeping your elbows slightly bent. Inhale and restore.
Concentration curl
Half-squat or sit on a chair, feet apart, step on the O-shaped rope under your right foot, hold the O-shaped rope with your left hand, place your elbow joint on the inside of your left thigh, inhale, exhale and bend upward at the same time Completely contract the arms to the biceps, pause for 1 to 2 seconds, then inhale and slowly return to the starting position. Repeat with the other arm.