Among the fitness equipment, some are very good, such as the Swiss ball. At the same time, whether it is a battle rope or other equipment, it has a good fitness effect. Of course, some people still know what training methods the battle rope has. So, what are the benefits of battle rope training? Did you know? Let’s take a look at the battle ropes!
What are the benefits of battle rope training
Battle ropes can train muscle strength, muscular endurance, body coordination, core strength, and cardiopulmonary function. In the United States, whether it is ordinary weight loss training or professional MMA boxers, battle ropes are used as part of training.
Everyone knows that if we want to build muscle and lose fat, we should not always do aerobic training, let alone running. We should choose some exercises that combine aerobic and major training, and battle ropes are the best example! Dancing When fighting the rope, we need to constantly move the whole body, so it is a very effective training for the abdomen, waist, hands, feet and other stabilizing muscles. There are endless ways to swing the rope. You can do it as long as you think of it, so the battle rope is also It’s a great functional exercise.
Recommended battle rope training movements
1. Battle Rope Jumping Jacks
Fix the anchor point of the battle rope, hold the battle rope in front of your body with both hands, stand with your feet hip-width apart, and your knees slightly bent. During training, keep your elbows slightly bent, move your arms outward in a circular motion, draw a circle from your knees to your head, and perform squatting movements with your legs at the same time. Complete training actions quickly without actively participating in the joint efforts of the whole body muscle groups.
2. Jump and smash the rope
Hold the battle rope in both hands at waist height in front of your body. During training, the legs, arms and back are developed at the same time, using explosive force to swing the battle rope forward and upward, and then quickly swing the battle rope downwards with both arms to return to the starting position. Continuous movement training without interruption, whip the battle rope up and down as quickly as possible to complete the training. Training focus: Because this training uses the opposite force to control the battle rope compared to the battle rope tidal wave, the emphasis is on a force that pushes the battle rope away, rather than a force that pulls the battle rope closer.
3. Thrown left and right
Stabilize the core control of the body, use the whole body to exert force at the same time to flip the battle rope from the ground to the other side of the body, swing the arms and the battle rope like a rainbow arc wave, flipping and moving left and right of the body. Use the bent-leg rotation to swing the battle rope left and right with full force and do not pause. The movements should be coordinated as quickly as possible to complete the training.