The most effective training method of battle rope

In fitness equipment, some equipment is good, such as battle rope, and no matter what equipment has a good fitness effect, but each equipment is also exquisite. What are the training methods of battle rope and the most effective training methods of battle rope?

1. Rope jumping
Fix the anchor point of the battle rope, put the battle rope in front of your body with both hands, stand with your feet hip-width apart, and bend your knees slightly.

During training, keep your elbows slightly bent, move your arms outward in a circle, draw a circle from your knees over your head, and cooperate with your legs in opening and closing movements. Through the joint efforts of the whole body muscle groups, actively participate in the rapid completion of training movements.

2 jump and smash the rope
Hold the battle rope in both hands at the waist height in front of the body. During the training, the legs, arms and back are stretched at the same time, and the battle rope is swung forward and upward by explosive force, and then the battle rope is quickly swung downward with both arms to return to the starting position. Don't interrupt the continuous action training, whip the battle rope up and down as quickly as possible to complete the training.

Training emphasis: Compared with the tidal wave of the battle rope, this training uses the opposite force to control the battle rope, and emphasizes the force that pushes the battle rope away, not the force that pulls the battle rope close.

3 slam left and right
Stabilize the core control of the body, use the whole body to flip the battle rope from the ground to the other side of the body at the same time, swing your arms and the battle rope like a rainbow arc wave to flip around the body. By bending legs, turning, and swinging the rope from side to side with full body force, the training should be completed as quickly as possible.

Is the battle rope aerobic or anaerobic?

Usually, the rope training adopts hiit training method, so aerobic and anaerobic will be interspersed with each other in the whole training process, and it is difficult to define whether it is pure aerobic or anaerobic.

How long does the battle rope swing at a time?
Usually a time is between 30 and 60 seconds, and the number of training groups can be 3-6, which can be made according to the training situation. This does not take too long, and this is the characteristic of hiit.

Can the battle rope be practiced at home?
Of course, you can practice the battle rope at home, but you really don't care about your floor? In fact, this sport is not limited to gyms. In outdoor open spaces, street parks or beaches, bring your own rope, just like bungee jumping when you were a child. After folding, fix one end with trees, stakes, etc. It only takes a few square meters to throw it up willfully!

What are the benefits of rope training?
It can burn fat, enhance heart and lung function, and improve muscle endurance. In rope training, all the STRENGTH is in the trunk, and the whole body is exercising to participate in the transmission of STRENGTH, which can well exercise the abilities of all parts.

3 World War III Rope Training Taboos

Taboo 1: There is no clear training purpose.
Before using battle ropes to exercise, we need to be clear about our training purpose. After all, battle rope is a combination of aerobic exercise and anaerobic exercise. If it is to reduce fat, then we need to control our training intensity and keep it within the heart rate range of aerobic exercise, preferably about 130 times per minute. If it is to gain muscle, then our heart rate needs to be no less than 150 beats per minute, otherwise, the training effect will be limited, and a clear purpose will get twice the result with half the effort.

Taboo 2: Choose the weight blindly.
Many trainers have such a training misunderstanding that the greater the load, the better the training effect. Everyone's physical quality is different, and it is also restricted by their own training experience. If you don't know the actual situation of your body, you should study some trained professionals rashly and blindly follow the trend to choose heavy battle ropes. Then, in the process of exercise, it will bring excessive pressure to your muscles and joints, and such training is very likely to cause sports injuries.

Taboo 3: the posture is not standard enough
The number and time of doing any exercise are not the most important. The key lies in whether the standard and quality of the action can be guaranteed. There are many ways to move the battle rope, but the core is inseparable from shaking. If we simply swing our arms, we need to separate our feet, which is wider than our shoulders, so as to better maintain the stability of our body, lean forward, bend our knees slightly, and don't stretch straight to avoid damaging our knees during exercise.