POWER UP, LEAN OUT
02October/2014

POWER UP, LEAN OUT

posted on

 

POWER UP, LEAN OUT

Cowboys use them in attempts to capture cattle. Climbers rely on their strength as they scale rock faces. Even camp councilors know the worth of a rope, dispensing teams of children to tug and pull at each end. Who would ever have thought that a measly rope could do so much?

 

Battle ropes (sometimes referred to as ‘power ropes’ or ‘combat ropes’) can be anywhere from about six to 30 metres in length, made of a natural or artificial fibre, and weigh anywhere from 10 to 35 kilograms, depending on the rope diametre and length.

 

“The longer and thicker the rope, the more of a challenge it poses,” explains Antonio Reyes, an NASM-certified trainer in the UFC Gym in Torrace, California.

Because of their size, these aren’t ropes that you can pick up at any hardware store, but many fitness centres are now stocking their own, and numerous equipment manufacturers offer more affordable versions for personal use.

 

Although as  a spectator, you might scoff at its potency, rope training is far from a walk in the park.

“When using battle ropes, you’re training multiple muscle groups in all three planes of motion – sagittal, transverse and frontal,” says Reyes. “This not only gives you a great conditioning effect, it also improves strength, coordination and endurance.”

 

The proof is in the pudding: our featured fitness model, Nicole Chaplin, felt the awesome power of the ropes firsthand at our shoot. She recalls: “Two days later I had DOMS, a reminder of how effective and impactful the ropes are on the muscles.” She goes on to share that her abs (thanks to continuous core engagement), delts and pecs all took a beating – in a positive way, of course!

 

As an added bonus, battle ropes jack up your heart rate in minimal time, making this an unparalleled fat-burning activity.

 

Beginner: Do each move in order, then repeat once or twice

 

Exercise

Time

Rest

1.       Alternating waves

30 seconds

30-60 seconds

2.       Double waves

30 seconds

30-60 seconds

3.       In-and-out loops

30 seconds

30-60 seconds

4.       Sidewinders

30 seconds

30-60 seconds

 

 

 

For a more in-depth guide to battle ropes and the above moves, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.

 


Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1590/POWER-UP-LEAN-OUT.aspx
Categories: Training | Tags: | View Count: (3818) | Return

Post a Comment

OXYGEN AUSTRALIA EVERYWHERE
  OxygenMagAU Facebook    OxygenMagAU Instagram    OxygenMagAU Pinterest    OxygenMagAU Twitter
Blog Subscription
Name

Search
Categories