Battle Ropes - unleash the warrior in you.
Ropes have been one of the greatest inventions of all time by man. From construction to farming , ropes have been widely used and in the 21st century , it is now a staple equipment in unconventional gyms.
Battle rope workouts are powerful yet intense , tough yet effective.
After skipping ropes , battle ropes are the next level tougher and even more powerful tool for cardiovascular endurance . I started using 'the famous ropes' 4 years ago and now it’s a challenging gym accessory I use often to keep my strength and stamina in check.
You've probably seen celebrities and fitness experts posting videos of themselves waving heavy ropes in the air that left you wondering 'how exactly does the 'battle rope workout' help one stay fit' ?
To answer your questions, I've listed in this blog the main benefits of befriending battle ropes.
1. Helps gain lean muscle.
If you're looking to loose belly fat and gain lean muscle, you need to start battling those ropes.
It is a perfect equipment for high intensity training and hard core conditioning.
These workouts work the muscles in your abs, back, and glutes.
A recent study published in the Journal of Strength and Conditioning Research found that swinging heavy ropes for 10 minutes burns 112 calories."
2. Increase strength .
Exercising with battle ropes is beneficial for
your grip, shoulders, core, hips, knees, feet, ankles, and mind of course! Your grip strength and grip endurance must increase as your waves increase in size, speed, distance, or duration.
Your body produces force though collateral movements. This process strengthens the weak parts of your body. Also strengthens your mind as this exercise involves your focus and concentration.
3. Time saving.
If you're a working individual and don't have the time to spend hours at the gym. You need to make battle ropes your gym companion.
It's a quick yet effective form of exercise. Even a 10 minute workout with the ropes can help you burn belly fat and stay toned.
4. Helps burn fat quickly.
Waving battle ropes for 30 mins can help you burn around 300-500 calories per half* hour. This workout helps boost your metabolism for the next 36 hours, which means your body will burn calories later even when you're working on the desk.
No , it's not magic. It's hard work & dedication.
5. Works multiple muscles at once.
Battle rope workouts are famous for its effect on the upper body. Interestingly, it also works on your leg muscles and abdomen.
Make it interesting by incorporating it with some squats or lunges for a extra boost.
6. Easily set up.
The best thing about battle ropes is that you can set it up easily. You don't require trainer to assist you to get things ready. Surprisingly, battles ropes aren't just restricted to gyms, you can take advantage of it at the convenience of your home. Battle ropes of various lengths and weights are available on Amazon for sale.
The golden rule of performing exercise is not just doing it but doing it 'right' !
I've seen so many individuals doing it wrong.
Battle ropes go way beyond alternating waves. You can use them to improve rotational and multiplanar strength , stability, scapular health, force production, and breath control.
Keep the following points in mind before you grab the ropes :
1. Maintain your form. This is the most important aspect of any exercise. Keep your back straight, knees bent at an equal distance and shoulders firm.
2. Focus on your breath while exercising.
3. Take short breaks when you feel exhausted.
4. Hydrate yourself.
5. Start slow. Increase the duration and intensity only when you feel right. Don't rush.
6. Get creative with the ropes and alternate between different positions.
Eg : balance on one leg / kneel down / switch step press / lunges and many more.
If you're looking to burn fat and simultaneously gain lean muscle, I highly recommend battle ropes for you.