Are you fed up with you usual workouts and you’re looking for a little something that will spice up your fitness regimen? Then you should seriously consider complementing it battling rope workout. This is a fitness routine that utilizes heavy duty ropes; if properly done, it can sculpt muscle, pack lean mass, burn calories, and so much more!
Before getting to the actual workout, let’s take a look at the basics:
- Move in several directions
Don’t be content with a simple up and down motion and try several motions because by doing so, you can train different muscles and therefore optimize the effects of your workout.
- Adjust the resistance
You need to adjust the resistance of your exercise rope workout; otherwise, your muscles won’t be challenged and its growth will become stagnant.
Now that we’ve covered the basics, let’s take a look at the actual workouts. They are elaborated on the succeeding paragraphs.
This is the basic battling ropes workout routine and it works the arms and keeps your upper body muscles under tension for appropriately long periods. To perform, stand with your hands and shoulders width apart and hold both ends of the rope at arm’s length and then align them in front of your hips. Afterwards, prepare your core and alternately raise and then lower each arm in an explosive manner. Alternate arms for 1 to 20 minutes.
Crossovers (aka Rainbows)
Again, stand with your hands and shoulders width apart and hold both ends of the rope at arm’s length, but this time, instead of forming waves, slam the rope to the floor. This way, you’re able to activate your core and build more power. To perform, make sure that both feet are on the floor and move the ends of the rope in an arc just above your head, lift them to one side and forcibly slam them to the other side. Repeat to the opposite direction afterwards. Alternate sides for 1 to 20 minutes.
Again, stand with your hands and shoulders width apart and hold both ends of the rope at arm’s length, firmly hold the ends of the rope in each hand and then bring the rope overhead and slam it with full force. Alternate sides for 1 to 20 minutes.
These are only some of the basic battling rope workouts that you can include in your fitness regimen. Perform them regularly and you might notice changes in your cardiovascular health and physique. Just bear in mind that there is no such thing as a quick-fix workout and you might notice changes after several weeks of regular training.