Elastic rope is a common exercise equipment in daily life, and in the process of exercise, some exercises require elastic rope. Of course, there are many benefits of elastic rope, such as helping you exercise anytime and anywhere, but the correct training method is also Importantly, what are the best bungee cord training methods?
Kneeling posture with elastic rope to kick back
Support your body with your hands and knees, your arms and thighs are perpendicular to your torso, and hold the two ends of the elastic rope; wrap the elastic rope around the bottom of your left foot, keep your posture and kick your left leg quickly, while keeping your thigh and calf straight, try your best Elevate, and when returning, keep the exercise leg as close to the chest as possible. Do it 15 times, then switch legs and repeat, doing 3-4 sets. The rest between sets should not exceed 45 seconds.
Bungee rope half squat side lift leg
Stand with your legs shoulder-width apart and wrap the elastic rope around the soles of your feet. After crossing, hold both ends with your hands and bend your arms. This will make the elastic rope stronger and your legs bend 90°; lift you up With your left leg, raise the leg as high as possible and return to an upright state. Alternate left and right legs 15-20 times, do 4 sets.
Bungee rope supine leg lift
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Movement process: wrap the bungee rope around the bottom of your right foot, pull both ends of the bungee rope with both hands, lift your exercise legs as high as possible, closer to the ceiling, and then slowly lift your hips and hold Take it back in a few seconds. Do 15 reps for each leg and do 4 sets.
Stretch and kick
Sit on the yoga mat and wind the elastic rope around your ankles evenly a few times until the length of the elastic rope in the relaxed state is exactly the length of your ankles after your hands are raised. Then, like rowing, alternately pull the rope backwards. Throughout the process, the abdomen and arms must be exerted, and the hips and the other foot are used for body support.
Raise your legs high
Wrap the middle of your feet with a bungee cord, pass through the arch of the foot, step on it, and then start doing high-leg raises. The knee should be raised to the level of the belly button, and stay at the highest point for half a second, and then relax. Do each leg 10 times, and then change sides, so it's a set.
Run and jump
Put the elastic rope over the ankle, so as not to affect the activity of wearing shoes. Jump straight up in a running position. While taking off, open your feet forward and backward, and at the same time stretch your upper body naturally, as if you were going to jump over some obstacles during running. Pay attention to keeping balance. Jump forward with the right foot and backward with the left foot 5 times, then jump with the left foot forward and the right foot backward 5 times.
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