Among the exercise equipment, the battle rope is a good piece of equipment. Whether it is a battle rope or other equipment, it has a good training effect. However, these equipment also have their own requirements. What is the effect of using a battle rope for one year? Someone still knows it. So, what is the effect of doing battle rope training for an average person for a year? Let’s take a look below!
The effect of one year of battle rope training
1. Exercise arm and shoulder muscles
Battle ropes need to be thrown with your arms. Generally, when training, you need to choose battle ropes of different lengths and weights according to your own level, so it has a good exercise effect on the arm and shoulder muscles. , and this intensity is relatively flexible and can be adjusted at any time according to the state of your own muscles, unlike other equipment, which has relatively low autonomy. And in addition to strengthening your arms and muscles, it can also build endurance and flexibility.
2. Exercise waist and abdominal muscles
The battle rope is a very good way to exercise the waist and abdominal muscles, and it is very safe. Like some other exercise methods, although the effect is also very good, such as squats, skipping and other activities, but People with poor joints, especially those with poor knees, can easily suffer injuries when doing this kind of exercise, and the gain outweighs the gain. Battle ropes are different. It can not only exercise the waist and abdominal muscles safely, but also enhance people's coordination and sensitivity, and easily develop active muscles.
3. Enhance cardiopulmonary function
Because battle ropes can be counted as both aerobic and anaerobic exercise, the exercise effect on cardiopulmonary function is very significant. It not only has the intensity of anaerobic exercise, it can exercise muscle tolerance at high intensity, but it can also easily extend the time and allow the body to reach an aerobic exercise state. This state of high and low is very important for enhancing cardiopulmonary function. It is very beneficial, and it is also good for blood vessels, and can improve your physical fitness as a whole.
Battle rope training movements
1. Battle Rope Jumping Jacks
Fix the anchor point of the battle rope, hold the battle rope in front of your body with both hands, stand with your feet hip-width apart, and your knees slightly bent. During the exercise, keep your elbows slightly bent, move your arms outward in a circular motion, draw a circle from your knees to your head, and perform squatting movements with your legs. Quickly complete the exercise without the automatic participation of the whole body muscle groups.
2. Jumping and smashing the rope
Hold the battle rope in both hands at waist height in front of your body. Legs and arms during exerciseDevelop your body with your back, use explosive force to swing the battle rope forward and upward, and then quickly swing the battle rope downwards with both arms to return to the starting position. Continue to practice the movements without stopping, and complete the exercise by pumping the battle rope up and down as quickly as possible. Exercise points: Since this exercise uses the opposite force to manipulate the battle rope compared to the battle rope tidal wave, the main point is to emphasize a force that pushes the battle rope away, rather than a force that pulls the battle rope closer.
3. Thrown left and right
Stabilize the central control of the body, use the whole body to work together to flip the battle rope from the ground to the other side of the body, swing the arms and the battle rope like a rainbow arc wave, flipping and moving left and right of the body. Use the whole body to swing the battle rope left and right through the bent-leg turn without any interruption, and complete the exercise as quickly and harmoniously as possible.