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4 Super Fantastic Battle Rope Workouts for Body Builders

4 Super Fantastic Battle Rope Workouts for Body Builders

Do you ever hear about the battle ropes? If the answer is “no”, it means you are so out-date! This magical rope can offer you lots of surprise beyond your imagination!

By reading this article, you can get information as follows:

1.The Theory Source of Fitness

2.The Functions of Battle Ropes:

<1> Train the Core Muscle Crowd

<2>Improve the Muscle Strength of Your Upper Body

<3>Train Your Core Explosive Power

<4>Improve the Coordination of Your Body

3.4 Kinds of Battle Rope Exercises

People who often watch fitness videos on INS are probably familiar with the battle ropes! Yes, it is the secret weapon with weight of 15kg for the fitness enthusiasts!

Look, it is so cool when shaking it!

This magical rope can consume more than 600 Cals in an hour which is close to the HIIT! Of course, the models of Victoria’s Secret won’t miss such an effective fat loss method.

The training of Victoria’s Secret Model Jasmine Tookes before the show   

The training of Victoria’s Secret Model Martha Hunt


The Theory Source of Fitness

The battle ropes is also called battling ropes, strength ropes, big ropes, etc. It is a kind of equipment for the core strength and explosion training.

The battle ropes were first used for the physical training in the army, then it was widely used in the training of American professional athletes. The NBA, MLB, NFL all take the battle rope training to train the core muscle and power explosion.

Battle ropes can improve cardiopulmonary function and effectively lose your fat. You can find it in nearly in every gym.

The diameter is between 3-5cm, the weigh is about 15kg. When you shake the battle ropes, it will generate the centrifugal force to cause instability of your body. Meanwhile, your body would react to this for keeping stable. All the movements can effectively improve your physique and coordination ability.

Imagine it, your hands wave with the pop music like you can control the whole world!


 

The Functions of Battle Ropes

1. Train the Core Muscle Crowd

In the process of waving, in order to keep the balance of your body, the core muscle crowd need to pay big effort to control your posture.

2.Improve the Muscle Strength of Your Upper Body

The heavy weight of the rope itself accompany with throwing in high intensity and frequency can effectively train the muscle strength of your upper body.
 

3. Train Your Core Explosive Power

As for the explosive power, it all bases on the muscle power, the less time you spend the explosive power are stronger. 

4. Improve the Coordination of Your Body

It’s not easy to swing the rope regularly. It not only need s your perfect coordination of your whole body but also need s you to adjust the frequency and strength according to the rhythm.
 

This program is not limited in the gym. Y ou can do it in the park or even on the beach. Let’s try for it now!

 


4 Kinds of Battle Rope Exercises

1.Crossfit Waves

The part you train: legs, shoulder, arms, abdomen

30-60s Per Group
 

Key Points:

1.Stand, feet shoulder width apart, grasp the battling ropes

2.Put your gravity on your lower limbs, straight up your back

3.Alternate your hands up and down

2.Two Hands Waves
 

The part you train: legs, shoulder, arms, abdomen

30-60s Per Group
 

Key Points:

Stand stably, the posture should follow your body in time.

Make use of the core strength and strength from your upper limbs, then shake the rope as heavily as you can.

 

3. Jumping Jack

The part you train: legs, shoulder, arms, abdomen

30-60s Per Group
 

Key Points:

Do the jumping jack, grasp the rope and lift up and down.
 

4.Right and Left Super Waving

 

The part you train: arms, legs, shoulder, back, hip

30-60s Per group
 

Key points:

1.Stand , knees bent, feet shoulder width apart, grasp the rope, relax your arms naturally.

2.Grasp the rope and lift up it, then bend to one side of your body.

3. Squat somewhat, turn your feet to two sides of your body separately.

Note: 4 movements as a group, you can take a break for 60-120 seconds after finish a group of movements.





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