Crazy fat burning movement-throwing battle rope

? Brief introduction of battle rope?

Combat rope, also known as strength rope, combat rope, heavy rope, etc. It's full-body exercise, and almost every muscle of you is involved in exerting force. It first appeared in the special training of fighting training, and then it was gradually introduced into the training subjects of various sports.

The length is generally divided into: 9m, 12m, 15m, 20m.

Diameter is generally divided into: 3.8cm, 5cm.

The longer the length, the heavier the rope, the greater the difficulty, and the higher the requirements for strength and quality.

It can greatly stimulate our core muscles and the muscles of the whole back and upper limbs, including the muscles of the chest and legs, thus improving our body coordination, core stability, muscle strength and sports performance.

Accelerate metabolism and fat burning while improving physical fitness in an all-round way. This kind of explosive exercise has extremely low joint damage, and it is also very helpful to reduce stubborn fat with aerobic and strength training.

Warrope is highly sought after.

Shawn Yue, the male god, is an avid fan of battle rope. In his fitness inspirational blockbuster "Soul and Meat of Shawn Yue", he used it to abuse muscles crazily, and the fastest rope throwing frequency reached 300 times per minute. This picture is simply not man!

Sebrina, who gave birth to Jasmine, quickly recovered her hot figure, which is not unrelated to her insistence on fitness before and after delivery. As a model of hot mom, she is also a fan of battle rope and consumes a lot of exercise. It's a shame that someone is pregnant with a baby.

Nick Cheung, an uncle acting school, is not short of meat. In order to shoot a fierce battle, he also practiced rope muscle abuse, and he could feel his tough guy hormones through the screen.

And wearing a dream this year? Bra's Victoria's Secret "Dark Angel"? Jasmine Tookes, she also chose to use battle ropes for training before the performance to shape the best state.

Key points of fighting rope fitness

When you wave the battle rope, centrifugal force will be generated in the process of shaking, which will make your body unstable. In order to keep the body stable, the functions of various parts of the body will react with each other. Then stimulate the muscles such as abdomen, waist, hands and feet, which is a very effective training to burn fat and gain muscle, improve physical fitness and coordination ability.

? Key points of rope foundation practice:

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?

1, when you throw the rope, you must grasp it, grasp it! Rhythm, rhythm, rhythm (say the important thing three times)

2. Stand with your feet shoulder width apart, tighten your core, keep your spine upright and lean forward.

If you feel pain, stop immediately. I don't know if it's right, but ask for professional personal education guidance.

? The five main steps of the battle rope:

(1) Straighten the rope to make it flat and stick it on the ground.

(2) Hold the end of the rope and keep a distance of 5cm. Don't leave too long rope. It's easy to hit the face, and it's easy to fly out by grasping the tail end. Then, grab the rope and take a big step forward.

(3) Hold the rope firmly, put down the center of gravity, keep your feet shoulder-width apart, and keep your heels firmly on the ground to avoid being taken away by the rope when throwing the rope. Also pay attention to the posture of your feet, not the characters inside.

4 The upper body is slightly tilted 30 degrees, the knees are relaxed, and there is no internal clamp; Keep your back straight, chest out, shoulder blades back, abdomen in, and your ass back a little, as if to sit down.

⑤ Keep the speed, average speed and strength in the whole process to reach the anchor point. If the middle wave disappears, it means that the power transmission is not enough.

Rope fighting fitness action

Choose 3~4 rope movements, each movement lasts for 30~60 seconds, and rest after each movement 15~20 seconds. Repeat 3~5 groups according to personal ability.

Rope training is full of fun and challenges. I believe that 30 seconds of high-intensity rope training will definitely make you sick!

Compared with running, rope bucket is an aerobic exercise with lower knee burden, which mainly uses the continuous efforts of the upper body (and core) to achieve the goal. If you are healthy, throwing rope can cooperate with squatting, running, jumping and other movements, which will definitely double your training effect! Sweating efficiency has soared!

Today, I selected four basic movements, and now I will take you to know more about the "battle rope".

? When the action crosses the waves.

1. Stand firm with your feet, with any width (it can be wider than your shoulders or narrower than your shoulders), and hold the battle rope tightly with both hands.

2. Then, grab the rope with both hands, use the biceps brachii, triceps brachii and brachialis radialis to cross the fighting rope and shake it vigorously.

Remember to focus on the footwall, straighten your back, hold your chest out and reduce your abdomen, so that you can shake the rope.

? Move with both hands.

1. Stand firm with your feet, with any width (it can be wider than your shoulders or narrower than your shoulders), and hold the battle rope tightly with both hands.

2. Then, pull the rope with your back, core muscles, deltoid, quadriceps femoris and gluteus maximus, and throw the rope up and down with both hands at the same time.

? Action three opening and closing jump

1. Feet open, close, open and jump. Hold the rope with both hands and swing your hands up and down.

2. The upper body uses deltoid muscle, trapezius muscle, biceps muscle and brachioradialis muscle to shake the battle rope. In the lower body, soleus, peroneus longus, quadriceps femoris, quadriceps femoris, teres major and teres minor control jumping movements.

? The action is about four strong falls.

1. Take a standing posture, bend your feet, lean forward slightly, hold the rope tightly with both hands, and relax your arms into a natural state.

2. After the action starts, hold the rope with both hands and lift it, then turn sideways (waist or so). The whole action will look like drawing an "inverted U" shape.

3. When turning around, the feet and body also turn to the left and right respectively (squat slightly), and the core muscle group is the main torque driving the rope.

In recent years, battle ropes have become more and more popular, and many professional athletes and fitness coaches have joined the training to maintain their physical fitness. The effect has won a lot of praise, which makes the market of battle rope rise day by day.

The above are the related problems of rope training. I hope everyone will recognize it, train scientifically, persist hard and make themselves stronger and stronger!

So much for today's knowledge. If you have any questions about fitness, you can send me a private message, which means you will give me a surprise fitness gift for free! !