Aerobic exercise weight loss effect Needless to say, but some good weight loss, can be a little hurt the body, today recommended to everyone a sport - battle rope, to solve all your problems.
Battle rope has any good effect?
Improve core stability and physical coordination;
Increases muscle strength, speeds up metabolism, increases fat burning efficiency.
Strengthen the body's muscular endurance and increase muscle mass. Many MMA fighters, UFC fighters and NBA players will use it to train.
When we shake the rope, we need to keep moving all the time, so it is very effective for the abdomen, waist, hands, feet and other stabilizing muscles.
Battle rope training several basic actions
1, cross waves
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Waves are one of the most widely used moves of battle ropes. Waves, as the name implies, are hand-held ropes, and they are regularly thrown by power swing ropes. At this time, the rope looks like a wave.
The basic alternate wave action is that the feet are the same width as the shoulders, the knees are slightly flexed, the buttocks are slightly recoiled, and the two hands are on the ropes. The upper arm slightly extends and then swings regularly. At this time, the upper body is stable and only the arms are moving.
2, the power fell
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The action of power throwing is like throwing the rope to the ground with all its strength. It is the largest in battle rope training.
The action is: at the beginning, your feet are the same width as your shoulders, your knees are slightly bent, your buttocks are slightly behind your back, and you hold the ropes in your hands. Then stand up and hold the rope above your head, then squat down and throw the rope to the ground. It should feel like this of.
3, swing left and right
Note that this is not the lyrics! Left and right swings are swinging the rope in the left and right direction. For the abdominal strength on both sides, the formation of the mermaid line muscle has a very good effect.
The action is: Feet wide at shoulders, knees slightly bent, hips slightly behind, double handle ropes. Pull the rope to your left (right side), then swing the rope to your right side (left side) , In this way.
Battle rope classification and purchase
For the current domestic fitness environment, Battle Rope is still a relatively new prop, but it will inevitably become the standard for all types of gyms and studios.
Inaccessible readers are not in a hurry. They can only buy 200 battles within one battle line. Compared with the training value it provides, they personally feel that they have a higher price/performance ratio.
The common battle rope material in the market is divided into two types, one is chemical fiber material (mostly polyester, nylon and other materials with slightly expensive price), and the other is hemp rope.
The difference between the two is that the initial chemical fiber rope will be harder, and gradually soften as the frequency of rejection varies. After 2 hours of shaking, it is very soft.
The twine is lighter and suitable for women, but it is easy to drop the fibers. Both the twine and the chemical cords can be provided with an additional braided protective cover to extend the life and prevent the fibers from falling.
Battle rope use matters needing attention
1. There are many ways to play battle ropes. It is better for girls to start with simple movements.
2. The action of the battle rope cannot be completed only by using the arm. You must use the entire body. Therefore, you must stabilize the center of gravity and keep balance between the left and right forces. The swing of the rope is as symmetrical as possible.
3, after the completion of the action pay attention to the extension of the deltoid muscle, biceps brachii and triceps.
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