Among the training equipment, the tension rope is one of the best equipment. I believe many people are still familiar with it. At the same time, there are many uses and benefits of the tension rope, but many people know how to use the tension rope to exercise the abdomen. Muscle, of course some people still know about it. So, what’s the best way to exercise your abs with tension ropes? Let’s find out together below!
1. Standing shoulder press
(1) Simultaneous press: Put the rope under your feet, stand with your feet front and back, hold the handles on your shoulders with your palms forward, hold your chest up, inhale and exhale while raising your hands up until your arms are straight, but Keep your elbow slightly bent. Inhale to return to starting position. If you want to make it more difficult, stand parallel with your feet on the rope. In this way, the tension of the tension rope is enhanced.
(2) Alternate press: Stand in the ready position for shoulder press, and complete the action with one hand alternately.
2. Front raise
Stand with your feet parallel, step on the rope, hold the handles on both sides of your body, raise your head and chest. Inhale, when exhaling, lift both arms forward at the same time until they are level with the ground, and inhale to return.
3. Upright rowing
Stand with your feet parallel, step on both ends of the rope under your feet, grab the middle of the tension rope with both hands, the distance between the two hands is about 20 cm, raise your chest and raise your head, inhale, exhale and lift the tension rope upward to your chin. Inhale and return downward, paying attention to the whole process. Keep your hands close to the body and feel that the force is exerted by lifting the elbow joints.
4. Lateral raise
Stand with your feet front to back or parallel, step on the rope under your feet, hold the handles on both sides of your body, hold your chest high, raise your head, and lean forward slightly. Keep your arms slightly bent, inhale, abduct your arms when you exhale, stop when your elbow joint is at the same height as your shoulders, and inhale to return to the original position. When doing this move, you should think about lifting your elbows rather than your hands, so it's easier to feel the deltoid contraction. This exercise works the deltoid muscles well.
5. Lean over and raise to the side
Stand with your feet apart, bend your knees slightly, bend your hips and keep your back straight, step on the rope under your feet, cross the tension rope on your feet, hold the handles with both hands, keep your elbow joints slightly bent, inhale and exhale at the same time Raise your hands to both sides until they are parallel to the ground, and inhale while returning to the original position. This exercise strengthens the posterior deltoid and middle trapezius muscles. This action can also be done with one hand. Doing it with a figure-eight rope can be more challenging.
6. Standing postureReverse fly
Fix the rope at the height of your head, stand with your feet parallel, lift your chest and raise your head, lean back slightly, hold the handles in front of your body with both hands, keep your arms slightly bent, palms facing each other or facing downwards, inhale and exhale Open your hands horizontally back to the sides of your body and return them while inhaling. This exercise strengthens the posterior deltoid and mid-trapezius muscles.
7. Lean over and lift
Put the rope under your feet, stand with your feet apart, cross the tension rope on your feet, bend your knees slightly, bend your hips and keep your back straight, hold the handle with both hands, keep your elbow joints at 90° and abduct your arms, and inhale , exhale and pull up the tension rope until the upper arm is level with the ground. Inhale and restore.