Pull rope skillfully

　　 Pull Rope Push Chest

1. Begin by standing with the pull rope behind you, keeping it level across your chest and your feet close together.

2. Push your chest forward using the power of your elbows to create tension in the rope.

3. Keep the tension rope away from your body as you extend your arms fully, maintaining control throughout the movement.

4. Return to the starting position and repeat the motion for a full set.

Complete 4 sets of 20 repetitions each.

Ladder Jump

1. Find a stable ladder and stand with your feet shoulder-width apart and hips slightly bent.

2. Jump up onto the ladder, landing softly on the rungs.

3. Step back down from the ladder and repeat the movement.

Perform 3 sets of 25 repetitions each.

　　 Pull Rope Rowing

1. Secure the tension rope at a point level with your navel or chest.

2. Grasp the rope with both hands and pull it toward your body.

3. Pull the rope back to your navel, keeping your elbows close to your sides.

4. Return to the starting position and repeat the motion.

Do 4 sets of 20 repetitions each.

　 One Leg

1. Place one foot on a rung of the ladder and the other foot on the ground below.

2. Straighten the leg on the ladder and lift your body upward, keeping your core engaged.

3. Lower yourself back to the starting position and repeat the movement.

Complete 3 sets of 20 repetitions per leg.

Triceps Support

1. Place your hands on a bench or stable surface, keeping your feet and legs straight.

2. Bend your elbows until they form a 90-degree angle, keeping your body stable.

3. Push your body back up to the starting position and repeat the motion.

Perform 3 sets of 10 repetitions each.

Dumbbell Lunge

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Take a step forward and lower your body into a lunge, keeping your front knee at a 90-degree angle.

3. Make sure your front knee does not extend past your toes to avoid injury.

4. Return to the starting position and repeat the movement on the other side.

Complete 3 sets of 15 repetitions per leg.

Tension Rope Arm Flexion and Extension

1. Hold the tension rope behind your back with one hand and use the other hand to grip the rope above your head.

2. Extend the arm that is in front, fully straightening it while keeping the elbow close to your body.

3. Return to the starting position and repeat the motion with the other arm.

Do 3 sets of 10 repetitions per arm.

　　 Pull Rope Curl

1. Secure the tension rope at a low point and slightly bend your knees.

2. Start with your palms facing your face and grip the rope firmly.

3. Perform the curling motion by bringing the rope up toward your shoulders.

4. Return to the starting position and repeat the motion.

5. Keep your elbows close to your body during the entire exercise for maximum effectiveness.

Complete 4 sets of 25 repetitions each.

 

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