Victorious? No, "battle" yourself!

The wall outside the world is wonderful, if it is often on Ins, YouTube's buddy will be no stranger to BattlingRopes. This kind of device that foreigners play in physical training throws cool and pulls the wind.

Battle rope comes from American ball, boxing, physical training, occupational NBA, MLB, and MMA training. The diameter of the battle rope is generally 3-5 cm, and the weight is about 15 kg according to the length of the rope.

Those who have used will know that if you only want to throw the rope up by the upper body, you can only shake the front part of the meter.

This training can be used not only in muscle strength, but also in core muscles, stability, coordination and sex, cardiorespiratory fitness, explosive power and endurance. Requires very strong tunability and explosive power. In rope training, the rope is thrown and the centrifugal force of the rope is used to draw a semicircular arc. At the same time, the body needs to maintain a certain degree of stability to fix the position and position.

The emphasis in the process is on overall coordination. The body's left and right muscles are out of balance or have too tight muscles. When the rope is thrown, you can see that the rope is clearly unequal.

With respect to explosive force and muscular endurance, explosive power is based on muscle strength and the shorter the time for doing work, the stronger the explosive force. Therefore, when the rope is thrown, the faster the speed, the more able to show the explosive power. The rejection of the 15kg battle rope is obviously not a good way to “burn fat”, but this project is indeed a very good HIIT – high-intensity interval training. Can be used as a training exercise in the "HIIT" or "TABATA" training mode.

training

·15Rounds

· 20 seconds throw rope

· 20 seconds rest

The entire process lasts 10 minutes and can be timed with the mobile phone timer app.

action

· Alternately throw rope

Move the left and right hands up and down as quickly as possible. It takes your core muscles to stay tight.

·Hands throw rope

Both hands throw the rope up and down at the same time.

Hands "fall" rope

Stretch your hips, raise your heels, raise the ropes above your head, and then slam your feet to the ground. First, focus on the quality of the action, one by one, followed by speed.

Take off "fall" rope

Different from the previous one, you need more extensional hip force to jump as high as possible, and then pull the rope to the ground.

Left and right swing rope

The same test of the stability of the core muscles, more use of the internal and external oblique muscles and lower limbs hip, knee, ankle joint stability. Shake the rope and swing it like a snake.

"High-five"

Beat the rope in the middle like a clapping hand.

Outward circle

Left and right hands draw two circles from the inside out.

Hip-to-Hip

The two ends of the rope are caught in one hand. Imagine that the money in the pocket must be taken away by someone else. However, you can't use the protective pocket. The man grabs your left trousers pocket and grabs the right side. You hold the rope and flip the hip back and forth??

Zama step rope

Instead of lowering the hip position alternately, imagine sitting in a chair.

Dangling rope +Burpee

Shake 2-3 seconds to rope + a Burpee. The name of the knocking combination action is very tired. Heart tired.

Ski step + rope rejection

With both hands throwing the rope at the same time, the lower limbs always keep the ski steps back and forth. Students with poor coordination should try in an unmanned environment. Otherwise, it would be inappropriate to sell stupidly in the New Year.

Upward elbow

The uppercut moves like Muay Thai, rotating the heel, knees, elbows, full extension of the hip and body side chains.

8 word circle

The rope is merged in the hand, come, we draw 8 words. The magnitude is greater.

Opening and closing

Nothing to say, it is a rope with a hand to open and close.