Elastic rope is a relatively common sports equipment in daily life. During exercise, some sports require elastic ropes. Of course, the benefits of elastic ropes are There are many, such as helping you exercise anytime and anywhere, but correct training methods are also important. So what are the best elastic rope training methods?
Kneeling with elastic rope and kicking the legs
Support your body with your hands and knees, with your arms and thighs perpendicular to your torso, hold both ends of the elastic cord with both hands; wrap the elastic cord around the sole of your left foot, maintain the posture and quickly kick your left leg back, keeping your thighs and calves straight Go down, raise it as high as possible, and keep the moving leg as close to your chest as possible when returning. Do 15 times, then switch legs and repeat for 3-4 sets. Rest no more than 45 seconds between sets.
Elastic rope half squat side leg raise
Stand with your legs shoulder-width apart, wrap the elastic cord around the soles of your feet, cross it and hold both ends with your hands, and bend your arms. This will make the elastic cord stronger and bend your legs at 90°; Lift your left leg as high as possible to return to an upright position. Alternate the left and right legs 15-20 times and do 4 groups.
Elastic rope supine leg raise
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Action process: Place the elastic cord around the bottom of your right foot, hold both ends of the elastic cord with both hands, lift your athletic leg as high as possible, closer to the ceiling, then slowly lift your buttocks and keep A few seconds to retract. Do 15 reps on each leg, 4 sets.
Stretching and kicking
Sit on the yoga mat and wrap the elastic rope evenly around your ankles several times until its length in the relaxed state is exactly the same as the length from your hands to your ankles. Then alternately pull the rope backwards, just like rowing. The abdomen and arms must exert force throughout the process, and the buttocks and other foot should be used as body support.
Raise your legs high
Use an elastic cord to wrap around the middle of your feet, pass it through the arches, step on it, and then start doing leg raises. Your knees should be raised to the level of your navel, stay at the highest point for half a second, and then relax. Do 10 reps on each leg, then switch sides. This is a set.
Running and jumping
Put the elastic cord above the ankle so that it does not affect the activities of wearing shoes. Take off directly upwards in a running posture. When taking off, spread your feet forward and backward, and stretch your upper body naturally, as if you are preparing to jump over an obstacle while running. Pay attention to keep a balance. Jump your right foot forward and your left foot back 5 times, then jump your left foot forward and your right foot back 5 times.
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