Poly Dacron battle ropes | Review 2020

Grasp the cables with your hands, hold them in an almost tight position. Legs must be spread wider than shoulders and slightly bent at the knees. Further, with sharp wave-like movements, you pull the ropes up and down alternately. It will be enough to do 30 repetitions, the main rule is to do the exercise at an explosive pace. Such a load combines strength and cardio workouts.

Knees shoulder width in a slightly bent position, the support goes on the heels. The arms are also shoulder-width wide, and the gaze is directed forward. We make an active swing with our hands, and with the cables, we try to hit the floor. With every swing, you need to squat a little. You can do 20-30 repetitions. As a result, practiced almost all the muscles.

Keep the position of the legs, as in the previous exercise. We join hands together and start rotating the ropes with sharp circular motions. Very good training for obliques. Exercise can be done in different directions, alternating them for 30 seconds.

Position your legs slightly wider than your shoulders and sit down. Take the ropes and spread your arms to the sides, parallel to the floor. Stretch and spread your arms, the main thing is not to cross them. First of all, you will get an excellent workout to strengthen your shoulders. Do 20-30 repetitions in this exercise.

This exercise resembles a simultaneous wave. In the initial position, the legs are straight, and the arms, together with the cables, are raised upwards. From this position, you need to properly hit the cables on the floor. You can do about 20 strokes, but since the exercise is power, then do not accelerate much, keep the average pace. Excellent training for explosive power.

This is the most difficult of the exercises, as it combines the Double Wave with the second exercise. With your hands, you perform the Double Wave. But instead of keeping your legs still, take a step back with your right foot. Tap the floor with your knee. Then, raise and return your right leg to its original position, then repeat the whole exercise with your left leg.

“Your body falls and rises, while your arms also rise and fall,” explains the trainer. “So you work your upper and lower body.” To conclude, this is undoubtedly a comprehensive workout for the whole body. This one allows you to work out the quadriceps with your hands, shoulders and stabilizing muscles.

Although this exercise is very similar to the previous one, it will allow you to use the lower part of the body. Now, instead of standing, you need to bend your knees more strongly by doing a squat. After this, you can begin to move your arms.

You should not be limited to dumbbells and weights, performing a press from the shoulders. Ropes, in this case, can also be useful. Lay the ends of the cable on the shoulders (the cable should be taught). Lift the rope up as you straighten your arms. Then return your hands to the starting position.

We continue to test the strength of an invisible enemy. Stand with your legs apart shoulder-width apart and slightly bent at the knees. Take the ends of the cable with your hands, while palms should be facing each other. Tighten the body and move your hands to the left side. Raise your arms above your head and drop them sharply down to the right side. Do the exercises, moving hands in different directions.

This exercise is a variation of the above, i.e. it is necessary to perform the same movement. But this time the movement must be done with one hand, alternating hands. Perform one swing with one hand and then with the other swing with the other hand.

This combined exercise will not only help increase strength but also help improve the explosive power of movement. In addition, it adds extra workload to the previous exercise. Take the position for push-ups, holding the ends of the rope in his hands. Tighten your knees to your chest, then sharply return them back.

Perform push-ups, and then quickly get up, not letting the ropes from his hands. Raise your hands up, stretched out, standing on tiptoes. And then perform a squat, striking the cords against the floor. Put your hands on the floor and return to the starting position. Done! You have completed the exercise.

The longer the name, the harder the exercise. And this exercise is a great example. Take the position for push-ups, holding the ends of the cable in his hands. Jump in a horizontal position with the knees tightening to the chest, press. And then abruptly stand up and perform variable sweeps with the cable with your hands for 10 seconds. Then go back to the original position.

Stand in such a way that your left side is facing the fastening of the cable. Place the ends of the ropes in front of you. Take the ends of the cables and bring them together in front of you. The palms of the hands facing each other. Sit down and then jump up, turning around to the point of attachment of the cable. Turning 180 °, wrapping your arms over your head. Land on bent legs, telling the ends of the cords on the left of the hull. Repeat the exercise, turning while jumping 180 ° to the other side.

Yes, that’s right, star jumping. However, it is important not to make a mistake: this exercise will make your heart beat wildly. And you may be thrown into a fever, especially if you use the cables. To begin with, move your legs together and bend them at the knees. Hold the ends of the cable in your hands. Jump up, spreading legs to the side and raising arms up from the sides above the head. (It should be done along with the ropes). Land on bent legs, placing the ends of the cables in front of the hull.

Mahi and lunges, so even with the cords! “This exercise is useful not only for the muscles of the upper body. It is beneficial for the lower part of the body too. Especially for the quadriceps muscles of the legs, biceps, forearms, back and abs,” Wilson notes.

Start by performing variable sweeps (see Exercise # 2). After receiving a good “wave”, move your right foot back, making a reverse lunge. Return the leg to its original position, and then repeat the lunge for the left leg. Continue to perform reverse attacks, while continuing to perform wave movements with the arms with the ropes. Do not forget to monitor the position of the head and chest.

This is a complicated version of the previous exercise, here we actively connect the legs. The difference is that when we raise our arms, we jump up. Due to this kind of training, almost all the muscles of the body are worked out.

To start the exercise, stand in the half-squat position. Make sure that the spine stays flat, and the legs are slightly wider than the shoulders. The toes are pointing forward. Take a cable in each hand and move your arms up and down together. Try to create a wave-like movement in the ropes. In other words, slam the rope across the floor.

The trainer explains that the body should remain motionless. Moreover, all attention should be focused on a steady pace as if you were beating the drum. This movement will help to work out your forearms and shoulders, as well as the body’s stabilizing muscles.

This exercise is similar to the previous one, Double Wave, in its original position and technique. But instead of moving your arms together, raise one hand up and the other down. Then change hands.

“Waves can be small if the hands move quickly. Conversely, large if you want to put your shoulders in a bit more,” the coach says. Offset rhythm allows you to work out other muscles – stabilizers. Than those that were involved in the performance of the Double Wave. This exercise is also aimed at your arms and shoulders. Additionally, it has a complex effect on all muscle groups.

Stand in the half-squat position, take a tightrope in each hand and pull it tight. Firstly, raise the ropes above your head, then sharply drop them down to the right and release. Raise again, stopping for a split second to check your flat back. And then, sharply throw it on the floor to the left.

The trainer assures that it is necessary to direct the socks in the direction of the cords. This exercise works particularly well on stabilizing muscles. And also includes the external oblique abdominal muscles, in addition to the arms and shoulders.

Remember how you jumped over a double cable when you were a kid? Well, for adults, too, there is such a cable . To start with, take a cable in each hand and begin to perform circular movements. Your right-hand moves counterclockwise, and your left hand clockwise. After each approach, change the direction of movement of the hands. In fact, this exercise works the forearm in addition to the shoulders and stabilizing muscles.

Take the ends of the cable in each hand. Lie on the floor and take a position to perform pushups, lowering the chest to the floor. Then stand abruptly, bending your knees and squatting. Spread your arms to the side so that they are parallel to the floor. Without crossing arms, fold them and spread them so that the ropes on the floor form a “snake”. The movement must be done as quickly as possible. Return to the starting position.

Ready to move? Let’s start with the variable sweeps of the waves. Then move in one direction with additional steps, without ceasing to make moves. Then perform a squat, and then with the addition step return to the starting position. It is important to constantly maintain the pace of the strides, performing movements in incremental steps.

In the world of CrossFit, athletes are constantly striving to shock their bodies with new types of stress. In the course are the unusual modes of exercise, or even non-standard study of muscle groups. After all, the main goal of an athlete in a CrossFit is to develop a functional force. Of course, that will be useful in everyday life.

That is why rope exercises became especially popular. It is important to understand that it is not a simple cable that is used, but a special sports equipment. With weighting (usually in the form of a kettlebell), at the end. So you can transfer the inertia of the end of the projectile due to a strong lever. Thereby greatly increasing the load on the target muscle groups.

Note: on the other hand, people with a high degree of fitness may not be worried. It is because with a good vascular system, the pulse will reach the intensity of fat loss. And this means that the entire cable complex is good to use for weight loss, without injuring the muscles.

Why, in a CrossFit, and in other speed-strength sports more and more are gaining popularity with rope exercises for hands. There are several explanations for this.

First, the dynamic load. When performing classical exercises with a barbell or dumbbells, the hands work in a dynamic phase. That is, rest and load. When working with a rope, a micro superset effect occurs. When in one phase of the movement, exercises with cable work, for example, biceps, and in the other – triceps. This does not allow the muscles to get rest. And the super compensation with stabilization increases the isometric muscular indicators. Due to these indicators, the athletes greatly increase strength endurance.

The next point is the presence of isometry in the loads. When working with this kind of fitness equipment, the muscles are worked out at a very unusual angle. This allows you to use the deepest muscle fibers without any problems.

Thirdly, the low possibility of injury. The main load is regulated by the speed of the exercise. The maximum difficulty is ensured not by weight, but by the weakest component of the muscular corset, the wrists. Since the wrists cannot be stronger than the muscles of the back, it is simply impossible to disperse the cable more strongly. Because, in the case of a critical load, it will simply fly out of the hands.

Note: the fall of the rope from the hands is fraught with stretching due to sudden movement and arising inertia.

The main action is the creation of wave-like movements in this kind of fitness equipment. That can be performed in different planes and with different amplitudes. In this case, you can use a variety of hats, as well as different thickness and length of the cable. To complicate the task, add lateral body movements. And if you want to give a big load for the legs – increase the depth of the squat.

Using cable in your workouts, you can reach new heights in the process of creating your body. But, as in any other method, you should always remember the correct technique for performing the exercises. Additionally, you should not rush to increase the load!

As can be seen from all of the above, battle cable can replace almost the entire inventory of the gym. After all, during work, both the leg, abs, the muscles of the back and upper shoulder girdle are used. The ability to constantly increase the load without risking injury – makes the exercises most effective for all groups of athletes. Both for beginners and experienced athletes.

And most importantly, inertia redemption in most exercises allows to work out not only strength and endurance. But also explosive characteristics. It is due to the explosive elements – the muscles are worked through as deeply as possible.

After all, about 80% of the muscle fibers are involved. And with the right load, an exceptionally dry muscle mass, with a high ability to recover, grows. Therefore, exercises with this kind of fitness equipment are highly recommended to those athletes who are engaged in shock sports. Work with the cable allows you to increase the force of impact up to 7 times, for 2 months of training.

You can even make your own battle ropes! The only minus is that the cable is very heavy. In fact, it is very difficult to move it from place to place.

A: The classical exercise is as follows: Keep the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Support your core and start alternately raising and lowering each arm explosively. Hold alternating arms for 3 to 4 sets of 1 to 2 minutes.

A: This fitness equipment works your whole body, especially your core, shoulders, and arms while sending your calorie burn through the roof.

A: Most usually, battle ropes come in 3 lengths (30, 40 or 50 feet) and 2 thicknesses (1.5″ and 2″). The size that will suit you depends on 2 principal factors: your fitness goals, and the amount of space you have.