How to fix the fighting rope
Many people want to buy one to practice at home after experiencing the power of battle rope in the gym, but they don't know how to repair it. In fact, it can be tied to any solid and immovable object. I don't advise you to practice at home. It is a good choice to take it outdoors and tie it to a tree, mailbox, trash can, etc. But you must pay attention to safety when practicing the ropes in private.
How to train battle ropes
The concept is simple: grab the two ends of the rope by hand, fix it or wrap it around a fixed object in the middle, or be pulled by your partner. You can use many different operations, but it's best to start with the simplest.
Alternate wave: Make different waves alternately on the rope with both hands.
Single wave: making S waves with the same frequency and wavelength on the rope.
Circle: one or two ropes, make a circle as big as possible, which can be left and right in different directions.
Do these exercises with your feet shoulder-width apart and your knees slightly bent. You will soon learn that this can't be done by your arms alone-you must use your whole body.
Starting from the 30-second training interval of 1 minute, it will gradually increase with the amplitude of 15 seconds until it can be practiced for 3 minutes. Our goal is that you can just rest for 2 minutes and continue to do training for 9 minutes.
It doesn't sound like much, but you will soon be surprised at the intensity of a thick rope exercise. Its benefits include increasing strength, flexibility and endurance-training our comprehensive strength, starting with swinging rope!
Is the battle rope effective?
Friends who like to watch fitness videos on Ins and YouTube must be familiar with battle ropes. This rope weighing about 15 kg has become an artifact of strength training in the hands of the fitness god! This magical rope can consume more than 600 calories in 1 hour, and the fat burning effect is almost as good as HIIT! The seemingly "rough" rope throwing is so efficient that Victoria's secret angels who are keen to try various sports will naturally not miss it!
Shawn Yue, the male god, is also an avid fan of battle rope and often uses it to abuse muscles. As mentioned in the inspirational video some time ago, this is his fat-reducing artifact. His fastest rope throwing frequency can reach 300 times per minute, and it will burn until it explodes! Think about it, your hands are shaking wildly with dynamic and exciting music, as if the whole world is in your hands. Is that feeling super cool?
Balance ball rope training, on the basis of ordinary rope training, add balance ball. At the same time, we need to control the rhythm better, which will improve the stability, physical coordination and control ability of the core to a certain extent. Well, it's the weekend. Let's have a rest. ...
Although the battle rope is super tired, I feel particularly fulfilled after completing the training plan. I feel that this name is very explosive. Don't underestimate this rope, maybe it is you who opens the door to the new world.
Action guidance of rope training
Turn skipping on and off.
This kind of exercise is very suitable for warming up and increasing exercise. Use it as part of a dynamic warm-up exercise.
Stand with your feet together and hold the rope by your sides.
Jump straight up, with your feet slightly wider than your shoulders, your arms above your head, and swing the rope.
Touch the ground with your forefoot, straighten up, put your feet together, and return your arms to your sides.
Repeat this exercise for a while.
Number of groups/duration: 1-2×30 seconds
Throwing rope
These exercises have an excellent effect on improving overall strength and endurance. If you can throw the rope hard for a long time, then you can knock your opponent down or get rid of his repeated attacks.
Make a movement posture and hold the rope in front.
Throw the rope up quickly and forcefully with all your strength and beat the ground within the specified time.
Number of groups/duration: 2-3×20-60 seconds
Swing the rope and draw a circle.
This exercise improves upper limb strength, abdominal stability and endurance, so you can keep your body strong and balanced when your feet land and move in an octagonal cage to avoid unstable center of gravity.
Take a 1/4 squat posture (hips not lower than knees) and hold the rope in front.
Make a circular motion with your arms, draw a circle with a rope and draw a specified time.
Number of groups/duration: 2-3×20-60 seconds
dragline
These exercises improve the endurance of northern muscles and are very important for wrestling and field competitions. It can also increase the grip strength, which is very important for mixed fighters.
Take a squat posture of 1/4, and stretch one arm forward to hold the rope.
Retract the elbow rope to one side.
Immediately grab the rope with your other hand and pull it out.
Repeat the action alternately until the whole rope reaches the anchor point.
Number of groups/duration: 2-4 times the rope length.
You'd better study under the guidance of private education before choosing to practice at home.