instructions

instuctions

Hey, nice to see that you want to start participating Sporno!

Sporno is the ultimate viewing sport.  For maximum attention & maximum likes. It’s the stamina of sport combined with the attention of porno. Before you begin, make sure your phone is fully charged and that you are in a good mood.  No one likes a grumpy face. Don’t forget to put make-up on your face and wear an outfit in which you think you will gain the most likes.If you want to be a real professional you can order the Sporno Toolbox here.

When you are all dressed up and ready to work, watch the video below. 

Hey, nice to see that you want to start participating Sporno!

Sporno is the ultimate viewing sport.  For maximum attention & maximum likes. It’s the stamina of sport combined with the attention of porno. Before you begin, make sure your phone is fully charged and that you are in a good mood.  No one likes a grumpy face. Don’t forget to put make-up on your face and wear an outfit in which you think you will gain the most likes.If you want to be a real professional you can order the Sporno Toolbox here.

When you are all dressed up and ready to work, watch the video below. 

sporno rules. 

based on professional sports games.

The official Sporno anthem.

Edited from professional sports games.

Scoring system

You win sporno if you gained the most likes on your sporno work-out video.
You can do this together with another person, in groups or in the origanal sporno competition that is launching during the exhibiton.

I wanted to show how the commerzialisation of sports combined with the media culture is mostly about viewing figures and getting attention.

If you are labelled pretty and have
more followers it’s easier to get a sponsorship. The likes represents that mechanic. Furthermore, in some cases, female athletes were obligated to change their outfits from skirts to pants so they gained a more suitable presentation.

Scoring system

You win sporno if you gained the most likes on your sporno work-out video.
You can do this together with another person, in groups or in the origanal sporno competition that is launching during the exhibiton.

I wanted to show how the commerzialisation of sports combined with the media culture is mostly about viewing figures and getting attention.

If you are labelled pretty and have
more followers it’s easier to get a sponsorship. The likes represents that mechanic. Furthermore, in some cases, female athletes were obligated to change their outfits from skirts to pants so they gained a more suitable presentation.

Outfit

The only rule is it to wear an outfit in which you will get the most amount of likes.
Ofcourse the more naked you go the more likes you will get if you look at social media.

If you want to practice Sporno officially, you can order the sporno badge.I made a badge of the logo, that you can easily add on your outfit with an flatiron.

Outfit

The only rule is it to wear an outfit in which you will get the most amount of likes.
Ofcourse the more naked you go the more likes you will get if you look at social media.

If you want to practice Sporno officially, you can order the sporno badge.I made a badge of the logo, that you can easily add on your outfit with an flatiron.

Playing field

You can practice Sporno everywhere, but you have to be seen otherwise you can’t get likes. Therefore you have to film your sporno work out, and think of good lightening.

I made a yogamat, with two sides. Each side represents another sports field.

Playing field

You can practice Sporno everywhere, but you have to be seen otherwise you can’t get likes. Therefore you have to film your sporno work out, and think of good lightening.

I made a yogamat, with two sides. Each side represents another sports field.

 Attributes/ tools

1. A device that you can use to film your Sporno work out. This could be a camera, but also your phone.
2. A round object with the ability to roll that is adaptable to different surfaces and environments. Whether it's grass, concrete, or a gym floor. 
3. A long, slender object with a cylindrical shaft and a flattened blade at one end. It has a slight curve in the blade for better puck control and shooting accuracy. It should be proportionate to the player's body and should feature a comfortable grip along the shaft, usually made of rubber or textured materials. 
4. A surface that is comfortable and supportive for a seating position and is able to carry your weight. 
5. Something to create a straight line with. When visualizing a straight line, you can imagine it resembling a thin, taut thread or a pencil stroke on a sheet of paper.
6. An object with the shape of a tennis racket, which consists of a handle and a frame.
7. A strong and flexible cord. 

Scoring system

You win sporno if you gained the most likes on your sporno work-out video.
You can do this together with another person, in groups or in the origanal sporno competition that is launching during the exhibiton.

I wanted to show how the commerzialisation of sports combined with the media culture is mostly about viewing figures and getting attention.

If you are labelled pretty and have
more followers it’s easier to get a sponsorship. The likes represents that mechanic. Furthermore, in some cases, female athletes were obligated to change their outfits from skirts to pants so they gained a more suitable presentation.

 Attributes/ tools

1. A device that you can use to film your Sporno work out. This could be a camera, but also your phone.
2. A round object with the ability to roll that is adaptable to different surfaces and environments. Whether it's grass, concrete, or a gym floor. 
3. A long, slender object with a cylindrical shaft and a flattened blade at one end. It has a slight curve in the blade for better puck control and shooting accuracy. It should be proportionate to the player's body and should feature a comfortable grip along the shaft, usually made of rubber or textured materials. 
4. A surface that is comfortable and supportive for a seating position and is able to carry your weight. 
5. Something to create a straight line with. When visualizing a straight line, you can imagine it resembling a thin, taut thread or a pencil stroke on a sheet of paper.
6. An object with the shape of a tennis racket, which consists of a handle and a frame.

The start.

1. Point the camera on your buttocks, that is the main point of focus in this exercise. 
2. Locate the starting line or designated area for your event. Position yourself behind the line, ensuring that your feet are aligned.
3. Position your feet in a staggered stance, with one foot slightly ahead of the other. The forward foot should be in line with your intended direction of movement. This staggered stance provides balance, stability, and optimal power generation.
4. Ensure that your toes are pointing forward or slightly outward, Avoid angling your toes inward, as it can negatively impact your balance and stride.
5. Shift your weight forward, distributing it evenly between both feet.
6. Position your hands slightly behind the starting line, shoulder-width apart. Your fingers should be relaxed but ready to propel you forward.
7. Adopt a low and crouched position, with your hips slightly higher than your shoulders. Keep your core engaged and your back straight. This stance allows for explosive acceleration and minimizes the risk of false starts.
8. Maintain a forward-looking gaze, focusing on a point ahead of you. Keep your head aligned with your spine and avoid looking down or up excessively.
9. Go up and down and move your ass up in the camera
10. Do this 3/5/10 times.

Volleyball squat.

1. Point the camera on your buttocks, that is the main point of focus in this exercise. 
2. Stand with proper alignment: Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. Ensure that your posture is upright, with your chest lifted, shoulders back, and core engaged.
3. Start the squat by bending your knees and hips simultaneously, as if you were sitting back into an imaginary chair. Focus on keeping your weight on your heels to maintain balance and stability.
4. Lower your body: Continue lowering your body until your thighs are parallel to the floor or as close to parallel as you can comfortably go. It's important to maintain proper form throughout the movement, avoiding excessive forward leaning or rounding of the lower back.
5. Maintain alignment: Check that your knees are tracking in line with your toes and not collapsing inward. Keep your chest up and gaze forward to maintain a neutral spine.

6. Engage your muscles: As you squat down, activate your leg muscles, particularly your quadriceps, and glutes, to provide power and stability. This engagement will also help protect your knees and improve your jumping ability

7. Every time you go down, put your arms up in the air as if you are going to push the ball over the net.

8. Controlled movement: Lower yourself down with control, avoiding any sudden or jerky motions. Aim for a smooth and controlled descent.

9. Drive through your heels: To rise back up, push through your heels and engage your leg muscles to drive upward. Imagine pushing the floor away from you as you ascend. When you rise up you can put your hands next to your body again.

10. Exhale and repeat: As you stand up, exhale and prepare for the next repetition. Repeat the squat movement for your desired number of reps or as instructed by your coach or training program.
11. Do this 3/5/10 times.
    

Volleyball fall

1. Put the camera on a stable surface behind you and point it to your back.
2. Recognize the fall: In certain situations, such as diving for a ball or making a defensive play, falling may become inevitable. It's important to quickly assess the situation and determine if falling is necessary to avoid injury or make a play.
3. Roll with the fall: As you begin to descend, aim to roll with the momentum to disperse the impact across a larger surface area and avoid concentrated force on one specific point. This rolling motion helps to reduce the risk of injury.
4. Use your arms and hands: Extend your arms and hands in front of you as you fall to provide additional support and aid in the rolling motion. Keep your fingers slightly bent to absorb the impact and distribute the force.
5. Bend your knees: As your body comes into contact with the ground, bend your knees to further absorb the impact and cushion the fall. This flexion helps to dissipate the force and protect your lower body.
6. Maintain a relaxed body: Throughout the fall, try to stay as relaxed as possible. Tensing up can increase the risk of injury and make the impact more jarring. Focus on staying loose and limber, allowing your body to move fluidly with the fall.
7. Regain your footing: Once the fall has been safely executed, work on quickly regaining your footing to get back into the game. Push off the ground with your hands and use your leg muscles to stand up efficiently.
8. Go back up in a neutral standing position.
9. Do this 3/5/10 times.

bouncing balls

1. Focus the camera angle on your hands or/and face, this can be done with a zoom function on your camera/ phone.
2. Begin by positioning yourself behind the baseline, with your feet shoulder-width apart. Place your dominant foot slightly ahead of the other for a comfortable stance.
3. Toss the ball: Raise your non-dominant hand with the tennis ball in it to a position slightly above your hitting hand. Toss the ball on the ground with some power so that it bounces up again with a gentle underhand motion, ensuring the ball reaches a suitable height for your preferred serving style.
   
4. As the ball reaches its peak in the air, transfer your weight from your back foot to your front foot.
5. As the ball descends, Aim to catch the ball at its highest point or slightly in front of your body. Generate power by using your entire body, including your legs, core, and shoulder rotation.
6. Maintain balance.
7. Look sexy in the camera when you catch the ball
8. Do this 3/5/10 times.
    

back- forehand.

1. For this exercise, it's important to put the camera behind you and focus it on your hips. 
2. Grip the racket: Hold the "tennis racket" with your dominant hand using a semi-western or eastern grip for better control and versatility. The semi-western grip involves placing the base knuckle of your index finger on the fifth bevel of the racket handle, while the eastern grip aligns the base knuckle of your index finger on the third bevel.
3. Ready position: Stand with your feet shoulder-width apart and slightly bend your knees. Hold the racket out in front of you with both hands, preparing for the shot.
4. Backswing: As the ball approaches, initiate the backswing by rotating your shoulders and turning your non-dominant side towards the net. Extend your non-dominant arm out to the side for balance.
5. Keep your eye on the ball throughout the swing.
6. Forward swing: Rotate your hips and shoulders toward the net as you bring the racket forward. Unleash the power of your shot by transferring your weight from your back foot to your front foot.
7. Swing the racket in a fluid motion, making contact with the ball in front of your body.
8. Follow-through: After striking the ball, continue the swing and follow through with your racket. The follow-through should be relaxed and natural, with the racket finishing over your shoulder. Maintain balance throughout the shot.
9.  Keep swinging this motion 3/5/10 times.

Pole grabbing

1. Focus the camera angle on your upper body. 
2. Approach the pole: Start by positioning yourself at the beginning of your approach run. Focus on maintaining a controlled and steady pace as you build speed toward the planting box.
3. Planting foot position: As you approach the planting box, position your dominant foot (the one opposite to your takeoff hand) in line with the intended direction of the vault. Place the ball of your foot at the center of the planting box.
4. Grip the pole: Reach your dominant hand up and grip the pole slightly above shoulder height. The grip can vary based on personal preference and technique, but a common grip is the "thumb down" grip. Wrap your hand around the pole with your thumb facing down and your fingers securely gripping the pole.
   Non-dominant hand placement: Position your non-dominant hand slightly below your dominant hand on the pole. The non-dominant hand serves as a guide and helps with stability during the takeoff and swing phases.
5. Prepare for takeoff: With your grip secure, shift your weight onto your planting foot and prepare for takeoff. Visualize the motion and trajectory of the vault as you mentally prepare for the jump.
6. Swing and lift-off: As you drive off your planting foot, use the momentum to swing your trail leg (opposite to your takeoff hand) upwards while extending your arms. This swinging motion, along with a powerful drive off the ground, helps lift your body vertically and transfer energy to the pole.
7. Keep swinging this motion 3/5/10 times

Bending Knees

1. In gymnastics, it's important for the judges to see that you stretch your legs at the right angle so the camera angle has to focus on your crotch area.
2. Stand with proper alignment: Start by standing tall with your feet together and your body in a straight line. Maintain good posture, with your shoulders back and your core engaged.
3. Initiate the movement: When you need to bend your knees, start by shifting your weight slightly forward onto the balls of your feet. This will prepare your body for the movement and ensure balance and stability.
4. Control the descent: Begin the knee bend by flexing your knees while keeping your back straight and your chest lifted. Avoid letting your knees collapse inward and strive to maintain alignment with your toes.
5. Reach an appropriate depth: Bend your knees to a depth that is suitable for the specific gymnastics skill or exercise you are performing. The depth may vary depending on the movement, such as a squat or a landing, but it's important to find a position that allows for control and proper technique.
6. Maintain proper form: As you bend your knees, focus on keeping your weight centered and evenly distributed between both feet. Avoid leaning too far forward or backward, as this can affect balance and alignment.
7. Engage your muscles: As you descend, engage the muscles in your legs, particularly your quadriceps and glutes, to provide strength and stability. This engagement will help control the movement and maintain proper form.
8. Smooth ascent: To rise back up, push through the balls of your feet and extend your knees, using the strength of your leg muscles. Aim for a smooth and controlled ascent, maintaining balance and stability throughout.
9. Keep swinging this motion 3/5/10 times

Semi split

1. Same as above, the right angle so the camera angle has to focus on your crotch area.
   
2. Before attempting the split, it's important to warm up your muscles properly, if you are not already warmed up do some jumping jacks, and leg swings to increase blood flow and loosen up your muscles.
3. Choose a flat and non-slip surface to perform the split. 
4. Start in a sitting position.
5. Gradually slide into semi-split by slowly sliding both your legs on the opposite side,  while keeping both legs straight.
6. Maintain proper alignment: Once in the semi-split, focus on proper alignment. Your hips should be squared to the front, Keep your back straight and your chest lifted.
7. Engage your muscles: Activate the muscles in your legs, particularly your hamstrings, quadriceps, and hip flexors, to support the split. This engagement will help improve your flexibility and stability in the position.
8. Breathe and relax: Take deep breaths and try to relax your body while holding the semi-split.
9. Keep swinging this motion 3/5/10 times

Finish line.

1. Find a table or a high surface and place the camera on it. Ensure that the camera is focused on your chest.
2. Create a finish line by placing a rope between your hands, and stretching it out.
3. Position one leg in front of the other, maintaining a stable stance.
4. Shift your body weight onto your front foot while simultaneously pulling the rope backward with your arms. Bring your shoulders together during this motion.
5. As you pull the rope back, allow your breasts to catch the rope, stretching it further.
6. Approach the designated finish line and give it your best effort, maintaining a strong running pace until you successfully cross the finish line.
7. Once you've crossed the finish line, show happiness and enthusiasm. This will help convey confidence and respect for the race.
8. Repeat this entire sequence for a total of 3, 5, or 10 times, depending on your desired workout intensity.

The start.

1. Point the camera on your buttocks, that is the main point of focus in this exercise. 
2. Locate the starting line or designated area for your event. Position yourself behind the line, ensuring that your feet are aligned.
3. Position your feet in a staggered stance, with one foot slightly ahead of the other. The forward foot should be in line with your intended direction of movement. This staggered stance provides balance, stability, and optimal power generation.
4. Ensure that your toes are pointing forward or slightly outward, Avoid angling your toes inward, as it can negatively impact your balance and stride.
5. Shift your weight forward, distributing it evenly between both feet.
6. Position your hands slightly behind the starting line, shoulder-width apart. Your fingers should be relaxed but ready to propel you forward.
7. Adopt a low and crouched position, with your hips slightly higher than your shoulders. Keep your core engaged and your back straight. This stance allows for explosive acceleration and minimizes the risk of false starts.
8. Maintain a forward-looking gaze, focusing on a point ahead of you. Keep your head aligned with your spine and avoid looking down or up excessively.
9. Go up and down and move your ass up in the camera
10. Do this 3/5/10 times

.
Volleyball squat.

1. Point the camera on your buttocks, that is the main point of focus in this exercise. 
   
2. Stand with proper alignment: Begin by standing with your feet shoulder-width apart, toes pointing slightly outward.
3. Ensure that your posture is upright, with your chest lifted, shoulders back, and core engaged.
   Start the squat by bending your knees and hips simultaneously, as if you were sitting back into an imaginary chair. Focus on keeping your weight on your heels to maintain balance and stability.
   
4. Lower your body: Continue lowering your body until your thighs are parallel to the floor or as close to parallel as you can comfortably go. It's important to maintain proper form throughout the movement, avoiding excessive forward leaning or rounding of the lower back.
   
5. Maintain alignment: Check that your knees are tracking in line with your toes and not collapsing inward. Keep your chest up and gaze forward to maintain a neutral spine.
   
6. Engage your muscles: As you squat down, activate your leg muscles, particularly your quadriceps, and glutes, to provide power and stability. This engagement will also help protect your knees and improve your jumping ability
   
7. Every time you go down, put your arms up in the air as if you are going to push the ball over the net.
   
8. Controlled movement: Lower yourself down with control, avoiding any sudden or jerky motions. Aim for a smooth and controlled descent.
   
9. Drive through your heels: To rise back up, push through your heels and engage your leg muscles to drive upward. Imagine pushing the floor away from you as you ascend. When you rise up you can put your hands next to your body again.
   
10. Exhale and repeat: As you stand up, exhale and prepare for the next repetition. Repeat the squat movement for your desired number of reps or as instructed by your coach or training program.
11. Do this 3/5/10 times.

 
 volleyball-fall

1. Put the camera on a stable surface behind you and point it to your back.
   
2. Recognize the fall: In certain situations, such as diving for a ball or making a defensive play, falling may become inevitable. It's important to quickly assess the situation and determine if falling is necessary to avoid injury or make a play.
   
3. Roll with the fall: As you begin to descend, aim to roll with the momentum to disperse the impact across a larger surface area and avoid concentrated force on one specific point. This rolling motion helps to reduce the risk of injury.
   
4. Use your arms and hands: Extend your arms and hands in front of you as you fall to provide additional support and aid in the rolling motion. Keep your fingers slightly bent to absorb the impact and distribute the force.
   
5. Bend your knees: As your body comes into contact with the ground, bend your knees to further absorb the impact and cushion the fall. This flexion helps to dissipate the force and protect your lower body.
   
6. Maintain a relaxed body: Throughout the fall, try to stay as relaxed as possible.
7. Tensing up can increase the risk of injury and make the impact more jarring. Focus on staying loose and limber, allowing your body to move fluidly with the fall.
   
8. Regain your footing: Once the fall has been safely executed, work on quickly regaining your footing to get back into the game. Push off the ground with your hands and use your leg muscles to stand up efficiently.
   
9. Go back up in a neutral standing position.
   
10. Do this 3/5/10 times.

bouncing balls

1. Focus the camera angle on your hands or/and face, this can be done with a zoom function on your camera/ phone.
   
2. Begin by positioning yourself behind the baseline, with your feet shoulder-width apart. Place your dominant foot slightly ahead of the other for a comfortable stance.
   
3. Toss the ball: Raise your non-dominant hand with the tennis ball in it to a position slightly above your hitting hand. Toss the ball on the ground with some power so that it bounces up again with a gentle underhand motion, ensuring the ball reaches a suitable height for your preferred serving style.
   
4. As the ball reaches its peak in the air, transfer your weight from your back foot to your front foot.
   
5. As the ball descends, Aim to catch the ball at its highest point or slightly in front of your body. Generate power by using your entire body, including your legs, core, and shoulder rotation.
   
6. Maintain balance.
   
7. Look sexy in the camera when you catch the ball
   
8. Do this 3/5/10 times.
    
   

back- forehand.

1. For this exercise, it's important to put the camera behind you and focus it on your hips. 
   Grip the racket: Hold the "tennis racket" with your dominant hand using a semi-western or eastern grip for better control and versatility.
2. The semi-western grip involves placing the base knuckle of your index finger on the fifth bevel of the racket handle, while the eastern grip aligns the base knuckle of your index finger on the third bevel.
   
3. Ready position: Stand with your feet shoulder-width apart and slightly bend your knees. Hold the racket out in front of you with both hands, preparing for the shot.
   
4. Backswing: As the ball approaches, initiate the backswing by rotating your shoulders and turning your non-dominant side towards the net. Extend your non-dominant arm out to the side for balance.
   
5. Keep your eye on the ball throughout the swing.
   Forward swing: Rotate your hips and shoulders toward the net as you bring the racket forward. Unleash the power of your shot by transferring your weight from your back foot to your front foot.
   
6. Swing the racket in a fluid motion, making contact with the ball in front of your body.
   Follow-through: After striking the ball, continue the swing and follow through with your racket.
7. The follow-through should be relaxed and natural, with the racket finishing over your shoulder. Maintain balance throughout the shot.
   
8.  Keep swinging this motion 3/5/10 times.
   

Pole grabbing

1. Focus the camera angle on your upper body. 
   Approach the pole: Start by positioning yourself at the beginning of your approach run. Focus on maintaining a controlled and steady pace as you build speed toward the planting box.
   Planting foot position: As you approach the planting box, position your dominant foot (the one opposite to your takeoff hand) in line with the intended direction of the vault. Place the ball of your foot at the center of the planting box.
   
2. Grip the pole: Reach your dominant hand up and grip the pole slightly above shoulder height. The grip can vary based on personal preference and technique, but a common grip is the "thumb down" grip. Wrap your hand around the pole with your thumb facing down and your fingers securely gripping the pole.
   Non-dominant hand placement: Position your non-dominant hand slightly below your dominant hand on the pole. The non-dominant hand serves as a guide and helps with stability during the takeoff and swing phases.
   
3. Prepare for takeoff: With your grip secure, shift your weight onto your planting foot and prepare for takeoff. Visualize the motion and trajectory of the vault as you mentally prepare for the jump.
   
4. Swing and lift-off: As you drive off your planting foot, use the momentum to swing your trail leg (opposite to your takeoff hand) upwards while extending your arms. This swinging motion, along with a powerful drive off the ground, helps lift your body vertically and transfer energy to the pole.
   
5. Keep swinging this motion 3/5/10 times

Bending Knees

1. In gymnastics, it's important for the judges to see that you stretch your legs at the right angle so the camera angle has to focus on your crotch area.
   
2. Stand with proper alignment: Start by standing tall with your feet together and your body in a straight line. Maintain good posture, with your shoulders back and your core engaged.
   
3. Initiate the movement: When you need to bend your knees, start by shifting your weight slightly forward onto the balls of your feet. This will prepare your body for the movement and ensure balance and stability.
   
4. Control the descent: Begin the knee bend by flexing your knees while keeping your back straight and your chest lifted. Avoid letting your knees collapse inward and strive to maintain alignment with your toes.
   
5. Reach an appropriate depth: Bend your knees to a depth that is suitable for the specific gymnastics skill or exercise you are performing.
6. The depth may vary depending on the movement, such as a squat or a landing, but it's important to find a position that allows for control and proper technique.
   
7. Maintain proper form: As you bend your knees, focus on keeping your weight centered and evenly distributed between both feet. Avoid leaning too far forward or backward, as this can affect balance and alignment.
   
8. Engage your muscles: As you descend, engage the muscles in your legs, particularly your quadriceps and glutes, to provide strength and stability. This engagement will help control the movement and maintain proper form.
   
9. Smooth ascent: To rise back up, push through the balls of your feet and extend your knees, using the strength of your leg muscles. Aim for a smooth and controlled ascent, maintaining balance and stability throughout.
   
10. Keep swinging this motion 3/5/10 times
    

Semi split

1. Same as above, the right angle so the camera angle has to focus on your crotch area.
   
2. Before attempting the split, it's important to warm up your muscles properly, if you are not already warmed up do some jumping jacks, and leg swings to increase blood flow and loosen up your muscles.
   
3. Choose a flat and non-slip surface to perform the split. 
   
4. Start in a sitting position.
   
5. Gradually slide into semi-split by slowly sliding both your legs on the opposite side,  while keeping both legs straight.
   
6. Maintain proper alignment: Once in the semi-split, focus on proper alignment. Your hips should be squared to the front, Keep your back straight and your chest lifted.
   
7. Engage your muscles: Activate the muscles in your legs, particularly your hamstrings, quadriceps, and hip flexors, to support the split.
8. This engagement will help improve your flexibility and stability in the position.
   
9. Breathe and relax: Take deep breaths and try to relax your body while holding the semi-split.
   
10. Keep swinging this motion 3/5/10 times

Finish line.

1. Find a table or a high surface and place the camera on it. Ensure that the camera is focused on your chest.
   
2. Create a finish line by placing a rope between your hands, and stretching it out.
   
3. Position one leg in front of the other, maintaining a stable stance.
   
4. Shift your body weight onto your front foot while simultaneously pulling the rope backward with your arms. Bring your shoulders together during this motion.
   
5. As you pull the rope back, allow your breasts to catch the rope, stretching it further.
   
6. Approach the designated finish line and give it your best effort, maintaining a strong running pace until you successfully cross the finish line.
   
7. Once you've crossed the finish line, show happiness and enthusiasm. This will help convey confidence and respect for the race.
   
8. Repeat this entire sequence for a total of 3, 5, or 10 times, depending on your desired workout intensity.