Pull rope skillfully
　 Pull Rope Push Chest 
1. Start by standing with the pull rope behind you, keeping it level across your chest and your feet together.
2. Push your chest forward using the strength of your elbows, keeping your arms straight but not locked.
3. Keep the tension cord away from your body as you push your arms fully straight, maintaining control throughout the movement.
4. Return to the starting position slowly and repeat the motion for the desired number of repetitions.
Ladder Jump
1. Find a sturdy ladder and stand with your feet shoulder-width apart and hips aligned.
2. Jump up onto the ladder, landing on the rung with both feet.
3. Step back down carefully and repeat the action for the required number of reps.
Perform 3 sets of 25 jumps per leg.
　　 Pull Rope Rowing
1. Secure the tension rope at a low point in front of you, around the level of your navel or chest.
2. Grasp the rope with both hands, palms facing inward.
3. Pull the rope back toward your abdomen, keeping your elbows close to your sides.
4. Slowly return to the starting position and repeat the motion.
Complete 4 sets of 20 repetitions each.
　 One Leg
1. Place one foot on the ladder and the other foot on the ground below it.
2. Straighten the leg on the ladder and lift your body upward slightly.
3. Lower your body back down and repeat the movement.
Do 3 sets of 20 repetitions per leg.
Triceps Support
1. Begin by placing your hands on a bench, keeping your legs straight and feet flat on the floor.
2. Lower your body by bending your elbows until they form a 90-degree angle, keeping your body stable.
3. Push yourself back up to the starting position and repeat the movement.
Perform 3 sets of 10 repetitions each.
Dumbbell Front Raise
1. Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Take a step forward and bend your knees and hips to about 90 degrees, ensuring your front knee doesn’t go over your toes.
3. Return to the starting position and repeat the movement.
Do 3 sets of 15 repetitions per leg.
Tension Rope Arm Flexion and Extension
1. Hold one end of the tension rope behind your back with one hand and reach the other end over your head with your other hand.
2. Extend your arm fully in front of you, keeping your elbow close to your body.
3. Return to the starting position and repeat the motion.
Complete 3 sets of 10 repetitions per side.
　　 Pull Rope Curl
1. Attach the tension rope at a low point and slightly bend your knees.
2. Stand with your palms facing you and grip the rope firmly.
3. Perform the curling motion by lifting the rope toward your face.
4. Lower the rope back to the starting position and repeat the movement.
5. Keep your elbows close to your body throughout the exercise to maximize effectiveness.
Complete 4 sets of 25 repetitions each.
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