Rope plan 1
Sit on the floor, hold legs together and straighten against the floor, keep your upper body straight, two circles around your feet with the rope, draw the two ends of rope backward, 15 stretching is one group, do 4 group.
Effect: This movement can exercise the muscles of your back.
Tip: When you drawing your elastic rope, bring your arms against your body, don't expand to both sides. |
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Rope plan 2
Legs shouder width apart, step on the rope with your feet, right rope should be longer, left shorter, draw the rope behind your body, right hand upward and straighten up slowly, then right hand return. 15 stretching is one group, do it with left and right hand by turns.
Effect: This movement can exercise your triceps, and make your arm lines clear.
Tip: When extending arms upward, try to keep your arms close to ears, keep your body fixed.
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Rope plan 3
Lie on the floor, hold legs together and bend naturally, step on the rope, draw the two end of rope, lift your upper body off the floor slowly. With the tension of rope, bend your body. 15 movement is one group, do 4 group.
Effect: This movement can exercise your upper abdomen, compare with ordinary sit-up, it's more effective, and can help the peristalsis of your intestine and stomach
Tip: When upper body leave the floor, lower back should be against the floor, just upper back raises up. If lower back also leave the floor, the place exercised is hip joint rather than abdomen.
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