The battle rope is one of the best aerobic exercises with a fat-burning effect. Compared with swimming, running, cycling and other aerobic exercises, the fat-burning effect is far greater than these actions, making it a great way to lose weight. A necessary training move. So, do you know how to formulate a battle rope training plan? Let’s find out together.
1. Battle Rope Slam
When training the battle rope slam, we need to remain standing, with the knees slightly bent and the legs slightly wider than shoulder width. Hold both ends of the battle rope with both hands and place them directly in front of the waist. When jumping up with your legs, hold the battle rope with both hands and naturally raise it above your head. When landing, hold the battle rope with both hands and swing it down hard. After landing, keep your knees slightly bent in the initial movement. Train 5 groups every day, each group trains 20 movements. During our training process, we must strictly abide by the essentials of training movements in order to achieve better fitness effects.
2. Alternating blows with the battle rope
Alternate slamming of the battle rope is a conventional training action of the battle rope. We must first fix the anchor point of the battle rope before training. Stand with your legs slightly wider than shoulder width, with your knees slightly bent into a half-squat position. Hold both ends of the battle rope with both hands and place them above your thighs. Straighten your upper body, swing your arms alternately with a smaller amplitude and faster frequency. During the swing, keep your legs and upper body straight, and use the muscles of your arms to exert force. Only then can you burn body fat better and achieve a weight loss effect.
3. Battle Rope Jumping Jacks
When we perform battle rope jumping jacks, we need to raise our arms above our heads to increase the intensity of the jumping jacks. During the training process, make sure that both hands hold the battle rope tightly and touch each other at the highest point. Make sure your hands touch the rope at the highest point and your body and rope are in a straight line. It is worth noting that when using battle ropes, we can also do lateral movements, lunges, reverse lunges, planks, one-arm push-ups, etc.