What are some strength training methods for pulling ropes?

Speaking of exercise, I believe many people are very familiar with it. Exercise is good for our health and can increase our body's resistance. But resistance rope strength training may be unfamiliar to some people. So how to perform resistance rope strength training? The editor has collected some methods of resistance rope strength training. Those in need can follow the editor to learn more.

1. Standing Shoulder Press

Action essentials:

(1) Simultaneous push-up: Place the rope under your feet, stand with your feet forward and back, hold the handles on your shoulders with your palms facing forward, straighten your chest, inhale, and exhale while raising your hands up until your arms are straight, but keep your elbows slightly bent. Inhale and return to the starting position. If you want to make it more difficult, stand with your feet parallel to the rope. This increases the pulling force of the pull rope.

(2) Alternating press: Prepare by standing and performing an overhead press, alternating between one hand and the other.

2. Front raise

Action essentials: Stand with your feet parallel, step on the rope, hold the handles on both sides of your body, and keep your head and chest out. Inhale, and while exhaling, lift both arms forward at the same time until they are level with the ground, and inhale to return to the original position.

3. Upright Row

Key points of the action: Stand with your feet parallel, step on both ends of the rope under your feet, grab the middle of the resistance rope with both hands, with the distance between your hands about 20 cm, raise your chest and head, inhale, exhale while lifting the resistance rope up to your chin, inhale and return to the original position. Pay attention to the whole process, your hands are close to your body, and you feel the force coming from lifting your elbows.

4. Lateral raise

Action essentials: Stand with your feet forward and backward or parallel, step the rope under your feet, hold the handles on both sides of your body with both hands, hold your head and chest high, and lean your body slightly forward. Keep your arms slightly bent, inhale, and abduct your arms while exhaling. Stop when your elbows are at the same height as your shoulders, and inhale to return to the starting position. When doing this movement, you should think about lifting your elbows instead of your hands, which will make it easier to feel the contraction in your deltoids. This exercise is a great way to work out your deltoid muscles.

Now that you have read the above-mentioned method of resistance rope strength training, those who are confused about this aspect of exercise must not exercise without authorization, as this may hurt yourself. Then, you can consult a professional resistance rope strength training coach so that you can exercise correctly.