Do you think combat ropes are just the latest fad? Think again. Throwing these thick, heavy ropes in your gym looks more than impressive – it's a ruthlessly effective workout.
Canadian research has found three 15-minute bouts per week for four weeks that can increase your maximum pressure load by 24%. The maximum number of sit-ups was 7% in four weeks. A study from the University of Minnesota showed that ten minutes after exercise, metabolism increases significantly. Increased strength and fat loss – What is not to love? Take advantage of our guide to the most important exercises as well as the training and session finishers of the experts to take advantage of them.
5 Essential Battle Rope Exercises
"You can use ropes at the beginning of your session as part of a warm-up or activation phase," says Charles Allan-Price of W1
"Ropes are great for time-based workouts," says Allan-Price, "They work with a higher intensity than dumbbells, so your heart rate is also increased to burn more calories." Here are Allan's favorite combat rope exercises -Price you can add to your training repertoire.
1 Biceps Wave
Keep the rest of your body calm, move the ropes as fast as you can, and focus on high repetitions and high amplitude Prepare your muscles for what is to come.
"Stay in a square position with a straight back and keep elbow movement to a minimum," Allan-Price says. "If you hold your elbows, stop your shoulders and burn off the movement in the biceps. "
2 Cross Whip
With a slight kink in the elbows, pull the ropes up as if they were a lateral Make an increase keep your thumbs slightly forward. Then she whips down. Continue at increased speed.
"This is a great way to address the dorsal and dorsal muscles of the back, which are muscles that provide better posture," says Allan-Price. "One of the common mistakes is too much leg squat and squat, and the torso fades. Keep your chest upright and stay in a quarter squat position.
3 Outdoor Spiral
Make circles outward with alternating arms so that the rope moves like a corkscrew and machines your shoulders and rotator cuffs.
"These exercises have some variations for all ability levels, from half knees to clockwise and counterclockwise rotation," says Allan-Price. "It will process the rotator cuffs, the small stabilizing muscles of the shoulder joints, and create a core tension – so it's important to keep your trunk as strong as possible by not letting it down. It's a fun and dynamic way to exercise your back muscles and rotator cuffs.
4 Lounger T
Lay your arms down on a T-shape and move it up and down as if you were preparing to take off. It will train the lower back and the shoulders.
"Another great exercise to train the postural muscles, and a great activation exercise when you start a combat rope training," says Allan-Price. "During this exercise, you will work on the upper, middle, and lower traps, as well as the back chasms, and your shoulders will burn after 30 seconds. It's great to use either in warm-up or as a main exercise. Make sure that you squeeze your glutes and do not bend the lower back. You should feel this mainly through the upper back and shoulders. "
5 Jumping Slam
The grand finale. Jump up and bring both ropes down to achieve a high amplitude. Repeat the process with as much height and speed as you can manage.
"Any exercise that includes the word" slam "immediately becomes a favorite for me," says Allan-Price. "Treat this exercise like a squat jump with a slam, so keep your elbows relatively straight and your torso neutral – and toss the manure out of the rope into the ground to increase your heart rate and burn calories. Remember, this exercise will tire you pretty quickly. So keep an eye on your shape with a falcon eye – without giving in!
Upper Body Battle Rope Workout
"Any sport that requires upper body conditioning, such as Rugby MMA or CrossFit ropes, is due to the many conditioning conditions you can get from them "A very useful tool," says personal personal trainer Tom Eastham ( @EasthamsFitness ). "For maximum impact, focus on maintaining the intensity of the movement from beginning to end, no matter how much it burns."
If you want upper body conditioning, combat ropes are the best tool. "It's hard to get it from something else without serious fatigue," says Eastham. "Sure, you can stand up on pushups and suspension lines, but you will not work long. The ropes tire your cardiovascular system before your muscles give way.
Perform this three-part rope workout to shape your upper body. Move 1 for 40 seconds, rest for 20 seconds, then repeat steps 2 and 3. Do 12 turns.
. 1 Alternating Ropes
Stand upright with your legs hip-width apart and hold a combat rope in each hand. Move the ropes one at a time up and down to create a wave motion through both ropes. Move the ropes quickly and gently one after the other.
. 2 Wrestler Throws
Grab the ropes in an inverted handle so that the ends face the ceiling. Pull up the ropes and turn your entire body to the left. Then whip and twist your whole body to the right. Do as many repetitions as you can and always imagine you throw the rope to the ground.
. 3 Lunge slam
Hold a rope in each hand, raise your arms, and push the ropes as hard as possible into the ground as you jump sideways. Repeat the train on other sides.
Battle Rope Finishers
Quickfire rope training for fast fat loss and upper body condition.
What Eight rounds of 20 seconds of work and a break of two seconds with double floss.
Why "We are not looking for power here, only the total number of repetitions is more than four minutes," says Eastham. "Grab a friend and ask him to count and challenge him to beat your score. It's about intensity over volume – something that makes CrossFit very good. This challenge should maximize your intensity. "
What Alternating five double-flossed whips with a burpee. See how many burpees you can handle in 60 seconds.
Why "Every contact athlete needs the ability to get off the ground quickly and frequently," says Eastham. "With the rugby players I train, I test their maximum Burpee score in 60 seconds. Add some battle ropes and they are in a mess. A great test for your maximum performance.
Muscle endurance test
What The exercise is simple. Alternating single-arm floggers. Work for 30 seconds. Pause for 30 seconds.
Why The goal is to complete as many intervals as possible, maintain a steady pace and without lowering the rope. "This is both a mental hardness test and a physical one," says Eastham. "Be honest with yourself and do not let the pace of these whips fall."
Battle Lopes Workout for Fat-Dusting Mud Ropes
"Ropes are an integral part of my kit as they allow pulling, pulling, climbing and general manipulation Your resistance training in a way you can not do with dumbbells and dumbbells, "says training expert Andrew Tracey, who demonstrates how to use them here. "As" combat ropes ", they offer you an extremely cost-effective, portable alternative to traditional cardio equipment, offering you the benefits of the whole body that you would get from machines like rowers or skis at a fraction of the price and convenience, everywhere and everywhere to use at any time. "
" Intensity is the key here, "says Tracey. "Unlike strength training, where you struggle with resistance and hurt yourself when you push too hard, the density of battle ropes is the name of the game. Therefore, try to bring as many whips, punches and waves as possible into the body as your heart rate increases and your lungs scream. "
Start a stopwatch, and then run:
- 20sec. Push button position (left arm)
- 20sec. Push Button Position (right arm)
- 20 seconds of alternate seated side shots
- 60 seconds of standing rope waves
- 60 seconds rest
Complete a total of four or five laps.