The Complete Guide to Battling Ropes for Beginners
Exercise buffs who frequent the gym can attest that they are used to metal the equipment, but not the ropes. It’s a sad reality because ropes can provide anyone a more dynamic and a full-blast body workout. Most people also associate ropes with camping, sailing, and other outdoor activities, except for the gym.
Contrary to everyone’s belief, battle ropes are a necessity for those who intend to acquire lean mass. Battle ropes can work well on your arms as well as the back, chest, legs, core, and your whole routine. These ropes can also pump in more cardio into your exercise routine without making the entire routine monotonous. However, you can’t just use any rope for this purpose. Read on to find out more about battle ropes and how to benefit from them when exercising:
Keep in mind the benefits that battle ropes can provide
There are three major benefits that battle ropes can offer any exercise buff who uses it. It is crucial for you to keep them in mind for inspiration. Battle ropes are great for resistance training, high-intensity training, and for an unrivaled range of motion.
It builds up the intensity to throw those heavy ropes around. It enables you to exert a full range of movements which is not possible with dumbbells and weights. This can increase your metabolic heart rate. Battle rope training may burn around 10 calories every minute.
Battle ropes can add resistance to your workout yet provide your muscle mass protection. They can also help increase strength. With more muscle mass, you can burn more calories.
Battle rope routines can also be used as a great finisher to any of your workouts. You can think of using battle ropes in your general workout routine. You may add waves into burpees and lunges.
There are also physiological benefits of using battle ropes when exercising. First off, your body will be able to produce more hormones which can result in increased metabolic activity during the workout. Metabolism is also maintained by the body’s EPOC or Excess Post Exercise Oxygen Consumption for the next three hours.
Battle rope exercises also help to reduce subcutaneous fat levels which are found just underneath your skin.
It also increases the muscle glycogen while the body is at rest. Glycogen functions as good secondary storage for energy.
Choose the right length and thickness for the battle rope
There are various lengths and thicknesses for battle ropes. Some of these have the following measurements: 30 ft. 1.5 in., 40 ft. 1.5 in., 50 ft. 1.5 in.; and if you find it handy, you can get a DIY rope. Simply buy 50 ft. 1.5 in. generic rope and wrap both ends with electrical tape.
For the rope to be anchored, you can loop it around a pole or perhaps pick up any of those anchor strap kits that can be set up in the weights room.
Take the training rules to heart
Battling ropes are quite useful, but they won’t serve their purpose if you don’t use them right. Once you decide to make use of battle ropes, you have to live by some rules to gain more from your workout routine.
You need to move in different directions for different muscles to work and skills to hone. Side to side movement may build up your hips and core while circular movement can boost your mobility and range of motion.
You can use battle ropes by itself for your main exercise routine. Most exercise buffs think that they can use the ropes as part of a larger circuit, but anyone can have waves for 20 minutes. Remember that doing a single task for a prolonged period can help get rid of lactic acid. It also allows for more mental focus.
Video BY: Adrian Bryant
Video Source: Youtube.com
Don’t forget that the load of the rope exercise is determined by the amount of slack
The farther you are from the anchor point, the less intensity there is for the exercise. Adjust the amount of slack so you will have enough challenge as you complete the set. Consider the time you are far from the anchor point as the active recovery period.
Ropes can be used for whole body training
Majority of rope exercises are considered as upper body movements, but it is required for the entire body to be moved. Doing this can increase power and efficiency. Legs and hips can help to generate power that goes through the arms. This is crucial to athletics and sports in general. That is why when you do waves on the ropes, be mindful of other body parts such as shoulders, legs, feet, and hips. Make sure that all of them are moving.
Always bear in mind the different battle rope wave challenges
You can start with the 100’ tsunami wave. This can be done using the 1.5” rope. The challenge here is in generating power to get the rope down towards the anchor point.
Another challenge is the 50’ alternating waves routine with the same rope length. The purpose of this exercise is to keep the waves getting towards the anchor for 5 minutes. Forget about intensity and speed.
The third wave challenge is in increasing the pace of the number 2 challenge. The pace is measured in the number of waves per arm and per minute. See to it that you can maintain 140 waves every minute for 5 minutes straight. The easiest way is to count one arm and double the number or else you can’t keep track.
There are multiple ways to exercise using battle ropes
Possibilities are endless in using battle ropes for exercising. You may use it for jumping jacks. Begin with the ropes in your hands and perform jumping jacks. After jumping, as you bring your legs and hands together, whip the rope to create waves while you open and close your body.
You can also do the Russian twists with a battle rope. Start with a sit-up position. Raise your heels by one inch from the floor. Hold the rope in front and twist your core to point your hips in a certain direction. Swing the rope toward the opposite side.