1, hand wave is a relatively simple way to throw rope, which can not only exercise core muscles, but also improve cardiopulmonary function and endurance. It can be said that there are many benefits. Pay special attention to the stability of your body when you swing, and your feet must stand firm. As for the distance between your feet, there is no hard and fast rule, as long as you can keep your body balanced. Hold the rope tightly with both hands and throw it in a wave shape, but don't use too much force to prevent the rope from getting rid of it.

2. Many trainers want to improve the explosive power of their muscles, but they don't know which exercise method is more effective. In fact, crossing waves with battle ropes can improve the explosive power of muscles. The preparation action of crossing the wave is similar to that of two-handed wave, but it is more difficult to cross the wave. In order to ensure the flexibility of movements, in addition to standing steadily, the back should be stretched straight and the waist should be properly bent, so that the biceps brachii can be better exercised.

3, throwing a big rope is a test of arm strength. With more training, you can lift the rope to a certain height, which is especially helpful to improve the coordination of your body. For example, doing a strong fall from left to right can exercise the lateral muscles of the body and constantly mobilize and stimulate the core muscles. It should be noted that when throwing rope, don't blindly pursue speed, which will easily cause damage to the knee joint.