Some people will be curious, where is the rope, how to use this artifact to exercise? How long do we need to exercise? Let's teach you how to use battle ropes to strengthen our core strength.
Although the battle rope is fun, it is actually quite heavy. It can exercise the strength of our core, chest, abdomen and legs through different training movements, and stimulate the metabolism and energy consumption of the human body through fun ways. Fighting rope training is a good training method, which can improve our comprehensive ability in all aspects and is of great help to enhance our endurance and strength.
Fighters must first learn the standard stance and preparation, as shown below:
First of all, we should maintain the standard movements of standing posture, with legs open and knees slightly flexed, so as to maintain the stability of the body and not cause the body to sway from side to side. There are two ways to hold the rope, one is to hold the rope head forward and the other is to hold the rope head backward.
Here are some simple moves to teach you:
Action 1: Throw the rope alternately with both hands.
First of all, keep the standard preparation posture, hold the battle rope tightly with both hands, throw the rope alternately with both hands, and grasp the frequency by yourself. If you think you can, you can speed up the frequency and throw the rope faster, but pay attention to the faster the frequency of your hands, the better, so that the thrown rope will look better. Don't shrug your shoulders and adjust your breathing. The movement is about 15-20.
Action 2: Throw your hands out at the same time.
First of all, keep the standard preparation posture, hold the battle rope tightly with both hands, and swing your arms at the same time with the same frequency. Pay attention to the stability of the body during the swing, don't let the shoulders fluctuate too much, and keep them stable, so that you can exercise the deltoid muscles of your shoulders more and adjust your breathing. The movement is about 15-20.
Action 3: Throw the rope aside with both hands.
First of all, keep the standard preparation posture and hold the battle rope with both hands. Actually, the action is the same as before. Open your shoulders, spread out to both sides like a bird, and adjust your breathing. The movement is about 15-20.
Action 4: Turn your hips.
First of all, keep the standard preparation posture, hold the battle rope tightly with both hands, and swing your arms to the same side. Remember to change your body center of gravity from left to right, swing your crotch from left to right, pay attention to the rhythm, don't shrug your shoulders, and adjust your breathing. The movement is about 15-20.
For the training of battle rope, whether it is a fitness expert or a novice, you can have a very solid foundation through exercise. Warrope is widely used in ball games, martial arts, track and field, gymnastics, wrestling and other sports and fitness projects. Through training, we can achieve instant and rapid energy conversion, thus gaining explosive power. We can adjust our coordination performance alternately from the left and right hands, and the muscle lines will be saturated. Because it is an endurance challenge, the size of a fighting rope is 3-5 cm. You can consume a lot of physical strength through training, so don't underestimate this rope! Weight 15 kg!