Learn what rope exercises you can do to build strength, endurance, and all muscle groups. The content of the article
- Advantages
- What can be done
Oftentimes, people think that rope exercises are a waste of time. However, with the right approach, the effectiveness of such exercises can be higher compared to strength training. With the help of ropes, you can increase the indicators of strength and endurance. Each movement is performed as intensively as possible for 0.5 minutes. This is what allows you to load the muscles no less powerfully than when working with weights.
Benefits of Rope Exercise
This training has many advantages, but we will mention only a few of the most significant:
- Many exercises have been created that allow you to effectively load various muscles.
- You do not have to work with large weights, and thus do not load the joints.
- You can upgrade almost all muscle groups.
- Classes are fun and not psychologically depressing.
- Research has shown that one activity requires about 50 calories from you.
- All movements have high biomechanical functionality, which dramatically reduces the risk of injury.
By doing rope exercises, you can strengthen all the muscles in your body, increase your overall endurance, develop grip strength, burn fat efficiently, and work your back muscles.
What rope exercises can you do?
As we said above, the essence of rope training is high intensity. In each movement, you need to perform three sets, working half a minute each. The pause between sets should not exceed thirty seconds.
- Double wave. You need to take a semi-squat position, while the spinal column should be strictly vertical. Place your feet about the width of your shoulder joints, and your toes should look forward. A rope should be in each hand, and then begin to perform up and down movements, thereby creating undulating movements of the ropes. The body should always remain upright and the rhythm of the movement should be even. The movement is designed to strengthen the muscles in the shoulder girdle and forearms.
- Intermittent waves. This rope exercise is very similar to the one we discussed earlier. The difference is that you should not move your arms at the same time, but alternately. This allows more active use of the body stabilizers compared to the double wave.
- We lift and throw. The initial position corresponds to a double wave. Hold the ropes in your hands and pull them tightly. Raising the projectile up, throw the ropes down sharply. The ropes should be thrown alternately from right to down, and then from left to down. The muscles of the forearms, arms and press are actively involved in the work.
- Double skipping rope. Surely some of you jumped over a double rope as a child. To perform this rope exercise, you should pick up the shells and move in a circular path. In this case, the right hand should move in the clockwise direction. And the left one is against. After each set, the direction of hand movement should be changed.
- Double jump rope and alternate back lunge. This exercise is the most difficult in the entire rope training program. This is due to the fact that it combines double alternating waves (first and second exercises). With your arms, you should perform a double wave motion and alternate lunges with your feet back, touching the ground with your knees. This movement is allowed to actively work out almost all the muscles of the body.
You will learn about the two most popular rope exercises in this video:
