Rope plan 1

Sit on the floor, hold legs together and straighten against the floor, keep your upper body straight, two circles around your feet with the rope, draw the two ends of rope backward, 15 stretching is one group, do 4 group.

Effect: This movement can exercise the muscles of your back.

Tip: When you drawing your elastic rope, bring your arms against your body, don't expand to both sides.

Rope plan 2

Legs shouder width apart, step on the rope with your feet, right rope should be longer, left shorter, draw the rope behind your body, right hand upward and straighten up slowly, then right hand return. 15 stretching is one group, do it with left and right hand by turns.

Effect: This movement can exercise your triceps, and make your arm lines clear.

Tip: When extending arms upward, try to keep your arms close to ears, keep your body fixed.

Rope plan 3

Lie on the floor, hold legs together and bend naturally, step on the rope, draw the two end of rope, lift your upper body off the floor slowly. With the tension of rope, bend your body. 15 movement is one group, do 4 group.

Effect: This movement can exercise your upper abdomen, compare with ordinary sit-up, it's more effective, and can help the peristalsis of your intestine and stomach

Tip: When upper body leave the floor, lower back should be against the floor, just upper back raises up. If lower back also leave the floor, the place exercised is hip joint rather than abdomen.

Rope plan 4

Feet shouder width apart, step on the middle of the elastic rope, the length of two sides of the rope should be same, ensure that the force on rope is even, squat downward slowly, then stand up slowly, 15 deep squat is one group, do 4 groups.

Effect: This movement can exercise the muscles of anterior thigh, make use of the elasticity of rope to increase exercise strength, to get a better effect.

Tip: Keep the direction of knee joint same with your tiptoe, straighten your waist and back, don't bring your knee joint front of your tiptoe, squat backward, just like catching something front of you.

Rope plan 5

Sit on the floor with legs apart slightly, sit on the middle of the rope, hold the two ends of the rope, and pull to each side, make upper arm and lower arm at a 90 degree angle. Then, pull upward slowly until hands touch each other over your head, then pull downword. 15 times is one group, do 4 groups.

Effect: This movement can exercise the muscles of your shoulder, and lose the extra fat.

Tip: Keep your arms beside your body, not backward or forward.