In many people's minds, fitness means going to the gym and using tools such as dumbbells to keep fit. However, in fact, if you do not exercise properly with dumbbells and other equipment, you can easily get injured. The elastic rope is a tool that is convenient, easy to carry and easy to use. So do you know how to use the elastic rope to train your arms? Let’s go take a look below!
Action 1: First keep the kneeling position with your calves together and bend your knees, fold your big and small legs buttocks and sit on your heels. Place the middle of the elastic band under your feet, keep your back straight, hold one end of the elastic band with your arms straight, and swing up and down. Be careful not to bend your arms, and use your shoulders and outside of your upper arms to lift the entire arm. Lift your arms when you exhale and lower them when you inhale. Dynamic exercises are done in groups of 30 times, for a total of 2 groups.
Action 2: Still maintaining a kneeling position, raise both arms horizontally in front of the body, grab the elastic band with both hands, palms facing down. Keep your back straight and tighten your abdominal core. When you exhale, raise your arms upwards and over your head. Then inhale and continue to go behind your back. Stay for 3 seconds at the area behind your waist where you can clearly feel soreness in your arms. Then exhale and raise your arms above your head, inhale and drop them in front of you in a flat position for 3 seconds. Repeat this action dynamic exercise 30 times into one group, for a total of 2 groups.
Action 3: Kneel down, with your thighs and calves as close to each other as possible, with the insteps close to the bed over a large area, and your buttocks sitting on top of your heels. Grasp one end of the band with each hand and place it laterally behind your body, keeping your upper body straight. Exhale and raise your arms upwards, feel the force on the inside of your arms, and lift them high above your head to straighten your arms. Inhale and lower the arms. Be careful not to drop them back all at once. Slow down the rhythm and feel the force exerted on the outside of the elbow joints. Stay in the W-shaped position of the two arms for 1 second. Repeat this action 20 times for a total of 2 groups.