Tag rope is a very common home training equipment. It is mainly a training method that uses the resistance of a tension rope to perform weight-bearing training. There are many training methods for tension ropes. Choosing different training methods and training movements can train the parts we want to train. If you want to use tension ropes for weight loss training, what actions should you choose instead? Let’s take a look.
1. Straight leg extension with arms and legs
The straight-leg arm flexion and extension of the tension rope is somewhat similar to the dumbbell arm flexion and extension. When training, we must choose a tension rope of suitable length, open the feet slightly, step on the tension rope, and lean forward slightly. Keep your body balanced and be careful about falling. Hold both ends of the tension rope with both hands, and lift the tension rope with both hands around the back of your neck. Then straighten the elbow and stay for 1-2 seconds to allow the muscles to fully feel the stretch, then slowly lower the elbow and bend it to 90 degrees. Straight-leg double-arm flexion and extension can train arm muscles very well, and are very effective in reducing butterfly arm fat. We can train 10 groups every day, each group has 15 movements, and rest for 5 minutes between each group.
2. Tension rope pull-down
The pull-down with the tension rope is an action for training the chest muscles. Before training, we should fold the tension rope in half, take the middle point and fix it on the railing or other suitable position for fixing the tension rope. Hold both ends of the tension rope with both hands to ensure that the lengths of the tension ropes on both sides are the same. When training, press your shoulders slightly down, keep your elbows slightly bent, keep the elbows bent at the same angle on both sides, and keep other parts of your body straight, so that the training effect can be maximized. If you train with your chest hunched over, most of the resistance will be dispersed by your back, and the training effect will naturally be greatly reduced.
3. Supine kicks
Friends who want to train their abdominal muscles can also use tension ropes for training. Fix both ends of the tension rope at one end. We lie flat on the bench, put our feet around the middle part of the tension rope, and stretch the tension rope backwards with our legs to perform reverse abdominal crunching exercises. According to our own training ability, we can adjust the resistance of the tension rope and choose the training intensity that suits us.
4. Skipping
If you don’t have a friend who skips rope, you can also use the tension rope as a skipping rope for training. Choose the appropriate length, hold both ends of the tension rope with both hands, and then perform daily rope skipping training. Regular rope skipping can burn fat all over our body and has a very obvious effect on weight loss..