Shaking the big rope to train the legs, core and shoulders to work together is one of the basic physical training of fighting. Train the integration of the above three muscle groups.
Training methods are divided into two basic training forms: shaking with both hands and alternating shaking with both arms. If you prefer to throw the system, shaking your hands will strengthen the one-time external force and stimulate the core strength. If you prefer to play the system, it is better to use two arms to shake alternately and train the alternating control ability of shoulders.
This method is relatively basic and has been used in American football for a long time. Because the defender of football has the duty of wrestling quarterback, some people with wrestling foundation will turn around, and this form of defense also tends to wrestle and collide, so American football is more likely to shake with their hands.
Extended data:
Key points of rope throwing training:
1, stand, hold the rope, bend your arms 90 degrees and put them at your waist.
2. Complete this exercise with different standing postures: you can swing your arms inside your legs with a wide distance; You can also take a narrow distance and swing your arms outside your legs; You can also stagger your feet and take a lunge posture.
3. After completing several groups, change the leg placed in front with lunge.
Be careful not to pull the rope back at the beginning of training. Only the first few feet of the rope are off the ground, and the rest are on the ground.
References:
Baidu encyclopedia-physical training