Generally speaking, whether it is battle rope or other exercise items, the interval of exercise needs to be determined according to one's physical fitness, training needs and intensity. People who usually have good physical fitness and often take part in equipment, anaerobic exercise, etc., can participate in the daily training plan as a fat reduction project, and a small amount can participate in the daily training plan. However, if their physical fitness is not good, they may feel sore and uncomfortable in the next two or three days.
How long does a rope training last? Generally 10-20 minutes is appropriate.
In many people's fitness programs, rope tying is generally only a small part of the whole training arrangement. Generally, rope buckets in different directions can last 10 minutes or 20 minutes. If you especially like to play rope fighting, you can also do single exercise for a long time, which will make you more focused, help you lose weight or enhance your strength and physical strength, but you also need physical support, because rope fighting consumes 500 calories in 30 minutes.
What muscles do battle ropes practice, mainly to strengthen the muscle strength of upper limbs.
The battle rope is thrown out wave by wave by hand shaking, and then with the help of the coordination of muscles in various parts of the body, guided by the movements of hands and arms, in which the main muscle part is the arm, which may also significantly improve the core muscle ability and lower limb stability, enhance muscle endurance, improve explosive power and agility, and increase cardiopulmonary function.
Whether the battle rope is used to gain muscle or lose fat depends on the intensity of exercise.
If you choose a lighter battle rope and exercise for a long time, the fat-reducing effect will be very good, while choosing a heavier battle rope is equivalent to anaerobic exercise, which is more tiring to exercise and has greater training intensity, which is more effective for muscle exercise, especially for the explosive force of the arm and the core abdominal muscles, back muscles and gluteal muscles.
Selection and use of battle ropes 1, selection of specifications There are different specifications of battle ropes, with diameters of 3.8 and 5 cm and lengths of 9 12 and15 m. The larger the size, the greater the weight and the greater the difficulty. The battle rope is suitable for different trainers at all stages, whether it is Xiao Bai who has just come into contact with fitness, a trainer with a certain strength foundation or a very strong fitness master. Just choose the length and specifications that suit you, such as:
(1) Men's fitness: For those who have no sports foundation, choose a battle rope with a diameter of 38mm, a length of 9m and a weight of 7kg; For those who have been exercising for more than half a year-1 year, it is more appropriate to choose a battle rope with a diameter of 50 mm, a length of 12 m and a weight of1/0.5 kg.
(2) Women's fitness: for those who have little or no sports foundation, choose a fighting rope with a diameter of 38mm, a length of 9m and a weight of 7kg; If you exercise for more than one year, it is more appropriate to choose a battle rope with a length of 9 meters and a weight of 1 1.5 kg.
2. Usage (1) First, we need to fix the fighting rope on a stable object or post.
(2) Hold both ends of the rope head. There are two ways to hold the rope head: the rope head faces itself or the rope head faces upwards.
Then we started training. When training, we usually stand with our feet apart, lower our center of gravity, straighten our backs and tighten our cores.
(4) Complete the action with faster frequency and greater amplitude.
(5) If a girl with little strength thinks it is too heavy to hold a rope end in one hand, she can choose to hold a rope end in both hands for training, and then with the gradual increase of strength, one person will hold one instead.