Rope plan 4
Feet shouder width apart, step on the middle of the elastic rope, the length of two sides of the rope should be same, ensure that the force on rope is even, squat downward slowly, then stand up slowly, 15 deep squat is one group, do 4 groups.
Effect: This movement can exercise the muscles of anterior thigh, make use of the elasticity of rope to increase exercise strength, to get a better effect.
Tip: Keep the direction of knee joint same with your tiptoe, straighten your waist and back, don't bring your knee joint front of your tiptoe, squat backward, just like catching something front of you.
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Rope plan 5
Sit on the floor with legs apart slightly, sit on the middle of the rope, hold the two ends of the rope, and pull to each side, make upper arm and lower arm at a 90 degree angle. Then, pull upward slowly until hands touch each other over your head, then pull downword. 15 times is one group, do 4 groups.
Effect: This movement can exercise the muscles of your shoulder, and lose the extra fat.
Tip: Keep your arms beside your body, not backward or forward.
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