Most of the reliable equipment you use in the gym is made of iron, but if you want a more energetic, fat-burning total body workout, you can sometimes put down the "Iron" And pick up a rope.
Depending on the exercise, you will definitely be working your arms, back, chest, legs and core.
Battle ropes are not a new training tool. So it is surprising that one of the latest trends in fitness, the battle rope, is actually a very old-fashioned piece of training equipment.
After years of being in widespread use in martial arts gyms and football training, weighted battle ropes have finally made their way into mainstream gyms - which means it's time to add them to your fitness regime.
What are battle ropes? What size should i use?
Battle ropes! If you're wondering if they're only used for war, then you're wrong. Well, in a sense, maybe they are. Let me elaborate.
Battle ropes are thick training ropes, usually made of synthetic fibres such as polypropylene. Wrap them around a pole or a secure holder and it will be a great body sculpting and cardio workout.
Battle ropes look a lot like a thick rope that ties a boat to a dock and can also be used to tie a very sturdy person (just kidding).
So what size battle rope should we use? When you come across a new piece of equipment, there is nothing worse than not knowing what type or size you should use.
Aerobic exercise
For a heart-pounding, sweaty workout, you want to look at getting a 1.5 inch diameter battle rope. This means you can hold on to the rope and move your arms at a fat burning pace.
Muscle building
To build muscle strength and tone you will need a 2.0 inch diameter rope. These ropes are suitable for larger hands and require a larger grip for comfort. In general, these ropes are better suited to men, they are just better suited to bigger and stronger hands.
Here are just a few battle ropes training moves for beginners to come along for the ride
1. Double wave
This is one of the easiest battle rope exercises for beginners. It gives the impression of playfulness and you hardly feel the tension in your arms.
Place your feet shoulder-width apart and face the rope. Grab the ends of the rope with both hands and bend your knees. Next, start moving your arms up and down at the same time.
In this way, you create a swing that extends up the rope.
2. Power slam
The power slam is one of the most challenging battle ropes exercises. Why? It requires a fully controlled rope handle, and you move mainly by lifting and falling.
Here's how it works:
Hold the rope with both hands in a quarter deep squat position. With your hands positioned between your legs, lift your arms powerfully and lower the rope with force.
Remember to maintain your squatting position as the rope slaps the ground. Once they have landed, pull your legs free and stand up. Repeat this step until you are sure you have learned it.
3. Alternating swings
Alternating swings can be trained in various variations of movements. In fact, you can combine other body movements, such as squats and jumps, with alternate swings.
Keep your legs shoulder-width apart and your knees bent. Hold on to the end of the rope so that your palms are facing inwards. Focus on swinging up and down to send the wave.
Raise either of your arms to the high bottom of your shoulders and slap them hard, while quickly raising the other arm and slapping it hard.
Make sure that both arms are not at the same time at shoulder height. Repeat this movement until the waves are neatly alternated and sent out.
4. Alternating jump squat
This is a battle ropes exercise that will work your body and build your core. In this exercise your goal is to combine squats and alternating swings.
Start by holding the rope firmly in your hands and making alternating waves. Once your wave is fully initiated, jump into the air and then gently squat down.
While it is important to keep your body stable during the jump, you should not distract yourself from the alternating waves.
This is a very simple exercise.
5. Jumping poppers
Joining the open and closed jumps is a fun movement. After you have done many moves.
Now, hold the ropes (possibly with a forward or backward grip), making sure they are slack so that you can jump flexibly.
Jump into the air and spread your legs in mid-air. Close your legs and return to the ground. Repeat until you have done enough reps.
The battle ropes have many more variations of training movements through difficulty variations. Get moving and feel the joy of exercise and fitness.
