Battle ropes are one of the most common fitness moves in the gym. If you go to the gym regularly to exercise, you will find that many people are doing this exercise. In fact, battle rope is one of the aerobic exercises that is very helpful in losing weight. Do you know how effective battle rope is in reducing fat?
Is the battle rope effective in reducing fat:
The battle rope is one of the best fat-burning movements among all current fitness movements. It is also a fitness movement with relatively simple training difficulty. All you need is a battle rope to perform fat-burning workouts at home. Data shows that one hour of battle rope training every day can burn 600 calories, and the fat burning effect is comparable to HIIT high-intensity intermittent training.
Common battle rope training movements:
1. Battle Rope Jumping Jacks
Battle rope jumping jacks is a weight-bearing jumping jack training performed with the help of a battle rope. We need to fix the anchor point of the battle rope before training, hold both ends of the battle rope with both hands, keep the legs in a standing position, with the feet slightly wider than shoulder width, and the knees slightly bent. When jumping, bend your elbows, move your arms in an outward circular motion, and raise your arms from your knees over your head.
2. Jump and smash the rope
Hold both ends of the battle rope with both hands and place it on the waist. During the training process, use the strength of the legs, hands, and back to exert force, and use the explosive power of the body to swing the battle rope upward. When swinging up to the top, quickly swing the battle rope downward with both hands and return to the original movement. When we train, we must keep the movements fast. During a set of training, do not stop and complete the training as quickly as possible, so as to ensure that the training effect is maximized.
3. Thrown left and right
When we perform strong left and right wrestling with the battle rope, we need to control the stability of the body and use the muscles of the whole body to flip the battle rope. By swinging your arms left and right, let the battle rope flip left and right of your body. Through bending the legs, turning and other movements to exert force, ensure that the battle rope does not stop when swinging left and right.
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