Are you looking for full-body fitness training? Then it’s time to get you a pair of exercise battle rope. These are thick exercise ropes for effective whole-body workouts. Among the many benefits, these pairs strengthen your muscles and provide great cardiovascular exercises as well. However, the first thing that you have to learn is how to get a grip over these ropes. Initially, it might appear tricky, but with practice, you’ll learn to handle them like a pro.
To get the necessary benefits, you must know the workout options that you get with a pair of battle ropes. If you are a beginner, you can use them for warm-up sessions. However, we’ll discuss 5-quick full-body workouts with exercise battle rope. Read on.
Waves With Exercise Battle Rope
Waving is the primary exercise that you can perform with battle ropes. Here you have to hold the pair of battle-ropes with both arms and then form vertical waves in an alternative manner. The curve and the amplitude should increase with time as you speed up your hand movement. This exercise is an effective warm-up for further hardcore stuff. It also helps with your hip muscles and backbone. However, make sure to stand still while doing this exercise. If your body moves too much, chances are there that you lose balance and fall.
Whips With Exercise Battle Rope
Whipping involves the lateral movement of the battle ropes. You will have to use your hands to get the grip. All you need to do is to bend your arms at the elbow joints and whip the exercise battle rope downwards to make lateral waves. This exercise helps in getting the right body postures and also helps with your back muscles. Remember to keep your legs still while doing it. Too much of shaky legs can turn down the effects of this workout. You have to increase the speed with time as well.
Spiral Exercises With Alternate Arms
Spiral is another effective arm workout. Here you have to hold the battle-ropes in both hands and throw alternate movement so that the ropes start forming out-ward circles. The rope movement resembles the corkscrew movement. This simple exercise works effectively on your shoulder muscles and strengthens your forearms. The hand joints and elbow functions get better with this exercise. However, you have to increase the speed and the pressure of your hand movements to get better results.
T-shaped Face Down Arm Workouts
Here, you have to lie upside down with face towards the ground and stretch your hands on both sides. This posture forms the T-shape. Then you have to hold the pair of battle ropes in both hands and move your hands vertically. The hand movement will create waves with the battle-ropes and give an illusion of flying. Needless to say, this is the best exercise to strengthen your shoulder muscles. Moreover, this adds to your posture correction and provides you with a strong backbone as well. You can also do this exercise as an effective whole-body warm-up.
Jump As High As You Can
Finally, this is the toughest form of rope exercise that you can perform with a battle rope. Here you have to hold the pair in both hands and lift your body upwards and jump. Simultaneously, you have to put the ropes down while you jump. This results in the formation of higher amplitudes and helps your body lift even higher. Start with smaller jumps initially and then increase the height according to your ease and body endurance. This exercise burns more calories and effective in strengthening the heart.
In conclusion, these are the 5-most essential and easy full-body workouts that you can perform with exercise battle rope. You can get a pair at home for easy home exercise sessions.