Mainly the action is handsome! Loud (pia pia)
A new choice for cardio-pulmonary endurance training? Combat rope
Strengthen the heart and lungs and adjust the unbalanced muscle strength.
Different from the general aerobic exercise, the battle rope is one of the few exercises that can use the upper body for aerobic training, so it is called the chest-building artifact. Throw 10 second and you will gasp! Taking 20 minutes to half an hour to practice every day can not only burn fat, but also exercise cardiopulmonary ability and muscle endurance, which is a good way to accumulate for people who need fitness.
Because the action needs the coordination of all the muscles (especially the core), the operation of the battle rope pays attention to physical coordination, not brute force. If the body is poorly coordinated or the wrong muscle parts are used, muscle compensation will occur. Moreover, we can see the difference of muscle strength between the left and right hands from the thrown wave pattern, and then adjust the unbalanced limbs to make the whole body muscles develop in a balanced way and maintain posture.
The rope is not only suitable for beginners, but also has simple movements, little impact on joints, and the rope itself is not heavy and slightly elastic. You just need to get used to the tension of the rope.
So, how to throw the rope correctly?
Six main steps of battle rope
-Straighten the rope so that it is flat and touches the ground.
-Hold the end of the rope at a distance of 5cm. Don't leave the rope too long, it's easy to hit your face and fly out. Then, grab the rope and take a big step forward.
-Hold the rope firmly with both hands, lower the center of gravity, put down the tray, keep your feet shoulder-width apart, and keep your heels firmly on the ground to avoid being taken away by the rope when throwing. Also pay attention to the posture of your feet, not the characters inside.
-Tilt your upper body slightly 30 degrees, relax your knees and don't get caught in it; Keep your back straight, chest out, shoulder blades back, abdomen in, and your ass back a little, as if to sit down.
-Keep the speed, average the speed all the way, and let the power reach the anchor point. If the middle wave disappears, it means that the power transmission is insufficient.
-finally, it is crucial!
Grasp of time and heart rate. Most people say, just do 3X20 seconds and rest for 20 seconds? However, in practice, you may be exhausted by doing so.
The improved training method is to throw for ten seconds and then pinch the heart rate in units of ten seconds. Continue to the next round when it is milder. (HIIT training method)
So you may only need to rest for the first round 15 seconds, the second round for 30 seconds, and the third round 1 minute? And so on.
Fighting rope combined with heart rate is the most effective way to burn fat. Do whatever it takes to hurt yourself.