No matter what routine you follow or what discipline you practice, we always need more endurance to achieve our goals. This applies not only to our daily activities but also to maintaining our fitness and preserving our previous progress.
If you're a fitness lover and you still don't know what a battle rope or Battle Ropes is, you might be missing out on one of the best and most effective options for training different muscles in your body and gaining strength.
Battle rope is a very common training method in functional training and consists of moving thick, heavy ropes with your hands through various exercises. You can perform the activity standing, sitting, or in any other position, so there are countless variations to get the most out of it.
Want to know more? If you're not yet familiar with all the benefits and advantages of training with a battle rope , Bodytone will tell you about some of the main benefits and exercises. Stay tuned!
Benefits of training with a battle rope
- Calorie burning. Yes, you burn calories, and lots of them. With rope training during a HIIT session, there's significant cardiovascular and respiratory activation. You can easily burn between 300 and 500 calories in just a half-hour workout.
- Outdoor exercise. All outdoor workouts have greater benefits, especially now after these months we've spent at home. So you won't need any enclosed space to work out with these types of ropes.
- Quick and easy to assemble. As we explained earlier, it burns a lot of calories, so you can train in a short amount of time and it's a very effective workout. Plus, assembly only requires a stand or post, and it's very easy to roll up and store.
- Avoid injuries. The battle rope allows us to perform a high-intensity but low-impact workout, making it perfect for strengthening our knee and ankle joints.
- Dual workout. The battle rope lets you combine and vary your upper and lower body workout routine. While you're working your arm and core muscles, you're also improving your cardiovascular fitness through the movement. It has it all!
- Anyone can do it. Anyone can train with a battle rope , if they use the right rope and intensity. Its low impact on the joints even allows you to use it to recover from an injury. And let's not forget that working with ropes will help you develop greater stability and balance in your body.
Battle Rope Exercises
Whenever we start a new workout or add a new piece of equipment to our sessions, we do so with the intention of improving and achieving new results. With the battle rope, it's very easy to achieve your goals with the right exercises.
It's essential to use hand protection to grip the rope firmly and avoid injury. Maintaining a moderate to high (ascending) intensity throughout the routine is also important, as is maintaining proper back and knee posture.
We recommend two to three 30-second jump rope exercises with 30 seconds of rest between sets. If you're not sure where to start, here are some exercises to help you get the most out of your jump rope:
- Basic. It's the most conventional, but that doesn't mean it's easy. It involves placing both ends together, holding each with one hand, and slightly bending your knees in a squatting position. Then, wave both ends simultaneously.
- Alternating waves. This is the same as the previous one, but the arm movement will be opposite. The main direction of the force will always be directed towards the anchor.
- Shock. It's a more aggressive movement, where the main direction of force is directed towards the ground. It's a sharper movement.
- Whip. Same as the previous one, but with the main direction of force towards the anchor.
Are you ready to try these exercises? We're sure the battle rope will become your star partner for burning calories and increasing the intensity of your workouts. At Bodytone, we encourage you to enjoy every workout.
Let's release tension!
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