Okay, bye. See you next week.
I'm joking, obviously. And not only because there are a lot of training tools that are not made of cast iron (like the PVC stick? The foam roller? Boh.) But above all because with battle ropes and a little correct technique, you can get us out of space training.
Index
The benefits of battle ropes
Battle ropes don't need too many introductions. Still, the benefits they offer you are often overlooked:
- if you build a good workout routine, battle ropes work every muscle district: arms, of course, but also back, core, legs, chest
- they eliminate asymmetries, as they train each arm independently
- I'm cardio, but without the deadly boredom of the classic "cardio stuff". And I'm conditioning. And I'm HIIT.
The basics of battle ropes
1 - Battle rope alternate
The king of battle rope exercises. Very simple:
- quarter squat position, core contract
- raise and lower your arms, in an alternating motion
- repeat for 4 sets of 1/2 minutes
Hey, look at me. The point of this exercise is speed. You see it in videos of those who do it well: it looks like they are shooting their DNA horizontally in front of them, in an uninterrupted flow.
2 - Grand Slam
With the slam you work the force:
- grab the ropes
- raise both handles above your head to the left
- "Crashes" the ropes towards the ground, on the right
- alternative
- 4 sets of 1/2 minutes
These are two basic movements. Nothing stops you (apart from pre-rule # 1, which you will be able to read shortly) from compose different exercises.
Some examples?
- Alternate battle rope doing squats (just get to parallel)
- Battle rope alternating doing side lunges
- Battle rope in-out: quarter squat, move the handles outside your body, and then bring them back to the center, all at the height of the quadriceps
- Battle rope circle: Still in quarter squat, perform with the handles of the large circles in front of you
Tips for using battle ropes profitably
There are two things to avoid:
- # 1: move your arms randomly, as if a bee got stuck in your hair on a picnic
- # 2: don't put any grit into it
Once you have these two pre-rules clear, let's go with the advice from the director:
1 - Change direction of movement
In addition, moving the ropes in different directions leads you to do a truly functional workout.
2 - Change the resistance
The softer the rope, the more intense the exercise.
Once you have chosen the exercises to do, adjust the distance between you and the attack point of the battle ropes in order to be able to complete all the sets.
3 - Use them ...
… Not just to "close" a workout (even if they are great for burning that handful of hundreds of extra calories). Use them to do standalone workouts. Use them for a HIIT session, or brutal conditioning.
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