The tension rope is made of natural latex. Because it has good elasticity, it is an ideal training equipment for aerobic exercise and weight loss. Compared with spring tensioners, it is safer and more likely to stimulate interest in continuing to practice.
Tension ropes generally have different models such as "8" shape, straight shape, X shape, etc. A simple and light tension rope can exercise most of the muscle groups in the body. Let’s start with the exercises of the back muscles:
1. Rowing while leaning over
Target muscle: latissimus dorsi
1. Action essentials: Step on the figure-8 rope under your feet, stand with your feet hip-width apart and parallel, lean over at an angle of about 45° to the ground, hold the handles on both sides of your body, keep your upper arms on both sides of your body, and inhale. , pull the rope to both sides as you exhale. Inhale and restore. You can also use a long rope for this exercise and choose the resistance according to your strength.
Main training areas: upper back muscles, latissimus dorsi
2. The preparatory movements are the same as above. Spread your upper arms outward and do rowing exercises. Slightly different from the bent-over row (1), the upper arm abduction strengthens the upper back muscles more.
2. Sitting Rowing
Main training area: back muscles
Fix the tension rope in a lower position, sit on the ground, lean forward slightly, hold your chest slightly, hold the handle with both hands, straighten your arms forward, inhale, contract your shoulder blades when exhaling, pull both arms back at the same time, Stick to the sides of the body in a chest-high posture. Inhale and restore.
This action can be done in two ways, the shoulder joints are expanded and tightened on both sides of the body, and the muscle groups strengthened are different.
3. 45° pull-down
Main training area: latissimus dorsi
1. Fix the rope at a higher position, spread your feet into a squatting position, stretch your arms forward to hold the handle of the elastic rope, lower your head and bury your head between the two arms, lean over at an angle of about 45° to the ground, inhale, and exhale. When inhaling, pull both arms back at the same time, raise your head and raise your chest, tighten your shoulder blades, and inhale to restore.
Main training area: back muscles
2. Action essentials: Fix the rope at a higher position, sit on the ground or kneel on one leg, keep your upper body straight, keep your lower back straight, hold the handles in both hands,Inhale, contract your shoulder blades when exhaling, pull both arms back at the same time, keep your arms close to your sides, and form a chest-high posture. Inhale and restore.
If you lean your body slightly forward so that your trunk and the tension rope are in the same direction when doing pull-downs, your exercise goals will be different. If you open your arms to both sides of the body when pulling down, it will exercise more supraspinatus muscles, the posterior trapezius and rhomboids of the deltoid muscles.
IV. Half-squat rowing
Main training area: back muscles
Fix the rope at the same height as your thighs, lean your upper body forward, and put your lower abdomen close to your thighs, just like a swimmer's preparatory posture before entering the water. Hold the handles with both hands and stretch forward, lower your head and face down, and place your head on your arms In the middle of the exercise, inhale, and when exhaling, pull your hands back to the juncture of the chest and abdomen, raise your head and raise your chest, and tighten your back muscles. Restore on inhalation.
5. One-arm bent over rowing
Main training area: back muscles
Step on the middle part of the tension rope under your feet, stand with your feet separated front and back, bend your front legs slightly, lean your upper body forward and keep your back straight, hold the chair or your thigh with your left hand, hold the rope with your right hand, inhale and exhale Contract your back muscles and pull the rope back and up.
6. Powered pull-ups
Main training area: back
Pull-ups are a good back exercise, but some people are unable to complete several standard movements. Using tension ropes to assist is a good solution. Fix one end of the resistance rope to the horizontal bar and the other end to your feet, and then do pull-ups. You can use a variety of grips and grips.
Seven. Loaded pull-ups
Main training area: back
If you are a pull-up highIf you can do more than 15 exercises at a time, you can increase the difficulty on this basis. Fix the tension rope on the feet or waist, fix the other end in a low position, and then complete the pull-ups.
Eight. Deadlift
Main training areas: lower back, legs, buttocks, and back muscle groups
With your feet hip-width apart, stand parallel and step on the long rope. Bend your knees until your thighs are parallel to the ground. Lean your upper body forward, keeping your back straight. Hold the handles at both sides of your body - inhale and exhale. Stand with your waist tight and your upper body straight - slightly raise your chest, pause for 2 seconds, and then inhale to return.
Deadlifts can use heavier weights, and you can use several ropes at the same time.
