Battle ropes are a more interesting way of training. Whether they want to lose fat or gain muscle, many trainers like to swing the battle ropes for exercise. Although swinging the battle rope seems simple, there seems to be no technical content. However, if you want to use battle ropes to build muscle strength and improve core stability, you still need to have a deeper understanding of the sport of battle ropes. Today, let’s take a look at the taboos of battle rope training.
Taboo 1: No clear training purpose
Before using battle ropes for exercise, we need to clarify our training purposes. After all, battle rope is a training method that combines aerobic exercise and anaerobic exercise. If it is to lose fat, then we need to control our training intensity and keep it within the heart rate range of aerobic exercise. The maximum number per minute is Good about 130 times. If it is to build muscle, then our heart rate needs to be no less than 150 beats per minute. Otherwise, the training effect will be very limited, and a clear purpose will get twice the result with half the effort.
Taboo 2: Blindly choosing weight
Many trainers have this misunderstanding about training. They believe that the heavier the weight, the better the training effect. Everyone's physical fitness is different and is also restricted by their own training experience. If you don't know the actual physical condition of your individual, you will rashly follow the example of some trained professionals and blindly follow the trend and choose heavy weight battle ropes. Then, in the process of exercise, , it will bring excessive pressure to the muscles and joints, and this kind of training can easily cause sports injuries.
Taboo 3: Posture is not standard enough
When doing any exercise, the number of times and time are not the most important. The key lies in whether the standardization of the movements and the quality of the movements can be guaranteed. There are many ways to exercise the battle rope, but the core is inseparable from swinging. If we simply swing our arms to swing, we need to keep our feet apart and wider than the shoulders. This can better maintain the stability of the body and keep the front of the body Lean, bend your knees slightly, do not straighten them, to avoid damaging your knees during exercise.