I believe that many people must have seen the "big rope thrown" in the gym. This familiar and unfamiliar big rope is the battle rope we are talking about today.

The popularity of the battle rope is not only because of its handsomeness but also because of its outstanding training effect. This explosive exercise has extremely low damage to the body and joints. It also combines aerobic and strength training to shape fat burning.

 As the earliest battle rope used in the training of fighters such as MMA and UFC, the diameter is generally 3-5 cm, and the weight is about 15 kg according to the length of the rope. A simple rope can exercise strength, endurance, coordination, explosive power, and core stability. At the same time, it can also hit the limit of the heart and lungs. The exercise effect is too comprehensive. Later, it was found that it has a very good training effect on the comprehensive physical fitness of the athletes. Gradually introduced into the training subjects of many sports.

When you swing the battle rope, it will produce centrifugal force in the process of shaking, causing the body to become unstable.

The trainer must use the strength of the core muscles to stabilize the body, match the coordination and agility of the body to shake the rope homeopathically, use explosive power, muscle endurance and cardiorespiratory endurance, and match the rhythm of the music with different movements to make the battle rope create beautiful waves. Increase the fun and visual enjoyment.

Then, to keep the waves uninterrupted, you have to sling the rope with all your strength in a fast, steady and powerful condition. In addition, the battle rope can also be used with dumbbells, kettlebells, bars and other equipment, designed for the various interval or circuit training, to achieve the effect of improving the development of various parts of the body muscles and cardiorespiratory endurance, it is not easy to overcome it.

Battle ropes workout

Alternating Waves

Hip Toss

In & Out Waves

Seated Hip Toss ( Russian Twist )

Waves

Counterclockwise

Clockwise

Jumping Jacks

Power Slams

Side-to-Side Waves

Things to know about battle rope exercise

The battle rope is a simple exercise tool that almost anyone can use, so if you are just starting this exercise, don't be afraid or hold back. The length and width of the battle rope are different, which will also affect the intensity of the exercise.

The longer and thicker the battle rope, the more strength you need to keep its waves up and down. The degree of relaxation it allows will also affect the intensity of training. The closer you are to the anchor point, the greater the resistance generated.

Here are three common methods of battle ropes, but you can also try other methods. Part of the charm of the battle rope is that it allows you to move in many different directions. The more movements you use (such as from side to side, swinging up and down, or moving in a circle), the more likely you are to exercise different muscles and improve shoulder mobility and range of motion.

• Wave - an alternating mode of action, the main direction of force is towards the anchor point.

• Power throw - an offensive action, the main direction is to throw hard to the ground.

• Whip - asymmetrical mode of action, the main direction of force is towards the anchor point.

When using the battle rope, you can choose between two grips, one is the upper hand (the action of shaking hands) and the other is the lower hand (the action of holding the microphone). As for which exercise is best for you, it depends on the specific exercise and the results you expect.

Battle rope can be used as a form of HIIT

High-intensity interval training (HIIT) has always been one of the best forms of exercise that have been proven by multiple studies, both in terms of effectiveness and efficiency. There is evidence that by focusing on endurance exercises, such as jogging on a treadmill, you may miss many of the most far-reaching benefits of exercise.

HIIT can also provide health benefits that cannot be obtained through regular aerobic exercise, such as a significant increase in human growth hormone (HGH, also known as health hormone). Perhaps the most important benefit is that HIIT only takes a few minutes a week, instead of hours like other exercises.

For HIIT training with a battle rope, you may need 30 seconds of "two-handed whip" and "alternate whip" exercises as intense as possible, followed by 60 seconds of recovery time. This set of training only needs to be repeated 8 to 10 times, sticking to it two to three times a week.

Men and women will increase their maximum oxygen uptake (VO2 max) after participating in this HIIT training for four weeks. Maximum oxygen uptake refers to the maximum amount of oxygen that can be absorbed during exercise, and it is an indicator of cardiovascular health. Someone pointed out that the battle rope HIIT showed the potential to improve aerobic and anaerobic capacity in just four weeks.

Both two-handed whiplash and alternate whiplash are suitable for beginners, so if you are new to battle ropes, these are simple and effective entry-level HIIT exercises. Greatist issued two clear instructions on how to do this:

• Two-handed waves "First, stand facing the anchor point with your feet shoulder-width apart. Grasp the two ends of the rope with your palms facing each other. Bend your knees slightly, tighten the core, and move your arms up and down quickly to make the rope form waves.

• High Alternate: "Stand facing the anchor point, with feet shoulder-width apart, and knees slightly bent. Grasp both ends of the rope with both hands, palms facing inward. Raise one arm to the position of shoulder level, then back Start the movement quickly downwards, and at the same time raise the other arm to a position flush with the shoulder. Complete the alternate movement as quickly as possible, and the movement should be standardized.

If you like battle ropes, you might also want to try kettlebells

If you like simple exercise equipments with countless ways to use, such as battle ropes, you might also like kettlebells. The kettlebell consists of a cast-iron sphere and handle. The various movements involved in kettlebell exercise will take you out of the center of gravity and force you to mobilize multiple muscle groups, including your core, to maintain balance.

Kettlebell exercise not only helps to improve your aerobic capacity, but it is also an anaerobic exercise, which is essential for your cardiovascular system and strengthening strength, speed and muscle mass. Like battle ropes, kettlebells are a dynamic whole-body exercise that combines cardiovascular exercise, resistance training and range of motion training. Using these two tools in regular training will help you target different muscle groups and make the exercise more interesting.

How to make a fitness plan?

For the best health and fitness results, I suggest you try a variety of exercise methods while exercising, but also pay attention to daily non-exercise activities. Ideally, you need to stay active for most of the day and stick to standing. Sitting still will not bring you any benefits. On the contrary, it may hinder your activities. A comprehensive fitness program also requires you to do the following:

1. Avoid sedentary as much as possible — For this, the results of the study are succinct: the longer you sit still, the greater the health risk you face. Even if you exercise regularly and are very healthy, the same is true! The key is that you need to be active throughout the day. To learn more about how to add more exercise to your daily life, check out the interview with Dr. James Levine, who is "Stand Up!" Author of the book Get Up!: hy Your Chair Is Killing You and What You Can Do About It.

In addition to limiting the sitting time as much as possible, I also recommend that you try to walk 7,000-10,000 steps a day. This should be an exercise independent of regular fitness plans and standing work. Consider buying an up-to-date fitness tracker to monitor your steps and sleep and keep track of your daily activities.

2. High-intensity interval training (HIIT) — As mentioned above, it is a transition between high-intensity, instant-burst exercises and smooth muscle recovery periods. 

3. Core exercises — 29 core muscles are distributed on the body, most of which are located in the back, abdomen and pelvis. This group of muscles provides the basis for the movement of the whole body. Strengthening these muscles helps to protect and support the back, reduce the risk of spine and body injury, and improve balance and stability. 

4. Stretching — My favorite stretching method is the dynamic independent stretch training developed by Aaron Mattes. To practice dynamic independent stretching, you have to exert a little effort, and each stretching action is only maintained for two seconds because this time is in line with the natural physiological laws of the human body, which can improve circulation and increase the flexibility of muscles and joints. This technique allows the body to repair itself and prepare for daily activities. You can also use equipment such as Power Plate to help stretch.

5. Strength training — perfect your exercise plan and add a set of strength training actions to ensure that you can fully enjoy the benefits of a regular exercise plan to your health. You can also slow down and turn it into a high-intensity exercise.