Undulating Rope Exercises are more than the latest fitness craze: they're also an incredibly effective workout.
Battle ropes (battle rope) are thick and heavy ropes, which are most often used to improve strength and endurance sportsman.
They can have different lengths and different weights: the longer the rope, the heavier it is. Undulating Rope Exercises are great for working your arms, but also your back, shoulders, quads, and strengthening your whole body in general. These exercises can be used as a warm-up or as a strength workoutin their own right.
What are the different benefits of training with a wave rope? What are the 7 Best Battle Rope Exercises ? How to choose the right undulating rope?
What are the best exercises for working with a wave rope?
Battle rope exercises for the abdominals
The undulating rope exercises are fantastic for working your abdominals, in a complete way and from different angles. Here are the exercises we recommend:
- The Full Circular Wave: Stand upright, turn sideways to where the ends of the strings are attached. You hold the other two ends of the wave rope in each hand.
Move your hands in a large circle in front of your body, clockwise. Do 12 reps one way, then 12 reps the other way. Turn around and repeat both movements. Rest for 30 seconds and repeat the circuit 3 times.
- The one-handed curl: Start in a classic plank position, with your abs tight and your body straight. Hold the rope in your right hand and lift your left leg.
Wave your right hand up and down, keeping the rest of your body stable. Perform the movement for 15 seconds, then switch sides and repeat. Rest for 30 seconds and repeat 5 times.
- The side plank wave : Start in a side plank position with your legs straight and your upper body supported on your right forearm.
Hold the rope in your left hand and wave it up and down for 15 seconds. Switch sides and repeat. Rest 30 seconds and repeat 5 times.
Battle rope exercises for the upper body
With undulating rope exercises, you can work your upper body with often higher intensity than you would with dumbbells .
Your heart rate speeds up more and you burn more calories. For your upper body, here are the exercises we recommend:
- The wave for the biceps: Apart from your arms, keep the rest of your body still, with your back straight and your legs slightly bent.
Simply wave the strings one at a time as fast as you can, focusing on a fast pace and high amplitude. Limit elbow movements to a minimum, to focus the work on the biceps and not involve the shoulders.
- The Side Whip : Bending your elbows slightly, pull up the ropes as if doing a side raise, keeping your thumbs pointing slightly forward. Then whip them down.
Keep doing your reps at high speed This is a great way to target the back muscles, which help improve your posture. Be careful not to move your legs too much and keep your chest straight.
- The Elongated T : Lie face down, with your arms in a T-shape. Then move them up and down as if preparing for takeoff. This will work your lower back and shoulders.
Be sure to contract your glutes and not arch your lower back during the movement. The work should be felt only in the shoulders and back.
- The Jump Whip: Aiming for a high amplitude, jump and bring both strings together down. Repeat with as much height and speed as possible.
You have to see this exercise as a jump squat to which you would add an extra difficulty. During the movement, keep your elbows and torso relatively straight. This exercise will tire you out pretty quickly, so be careful not to sag your posture too much.
Why train with undulating rope exercises?
Fat loss
Undulatory rope exercises are very effective for losing fat. In fact, just 10 minutes of training equals 112 calories burned.
Thanks to a high heart rate and high energy expenditure, undulating ropes are particularly used for HIIT training (high intensity interval training). This type of exercise boosts yourmetabolism, making it easier to burn fat. You can also consult: Sweat Pad: How to lose belly fat?
Muscle increase
A lot of functional exercises work the muscles. But the advantage of undulatory rope exercises is that they target muscles that are often left out of standard strength training routines.
You therefore often train weaker muscles, and you rebalance your muscular strength. Thanks to different movements and from different angles, you train a multitude of muscles. In parallel, we invite you to consult: Weighted vest: How to gain muscle and strength?
Increased balance and mobility
One of the other benefits of undulating rope exercises is that they improve your range of motion. Regular practice of this training routine will gradually improve your mobility, whether it is in your shoulders, hips, abs, knees, ankles or feet. Find out more: TOP 5 Best Ankle Strengthening Exercises
By stimulating these areas and precisely their mobility, you also gain balance: your training will be more effectiveand your daily actions will be easier to perform .
Reduced risk of injury
As discussed in the previous point, shaking, pulling and lifting ropes requires a certain amount of balance and stability. This is primarily due to the Dual Force Dynamic Effect: a combination of gravity and force created by the movements of the rope, which enhances the physiological response of your load body.
And as your body adapts, injuries become less likely.Since the strength of the descending ropes is self-powered, we are therefore not in competition with higher level forces that could cause injury. This does not mean that progress is impossible! An article on this subject: Injuries in bodybuilding: how to avoid and prevent them
Unlike dumbbells or free weights, you don't have to buy a heavier load as you progress: with the undulatory rope exercises, your level of Training naturally intensifies as your Strength, Stamina, and Power increase.
How to choose a good wave rope for your exercises?
Depending on your level, you won't choose the same rope length. As we pointed out in the introduction, the longer the rope, the heavier it will weigh.
For example, the Fitness Musculation Wave Rope exists in 2 variants from 12M to 15M long, which will allow you, depending on your level, to choose the model best suited to your needs.
In addition, the thickness of 3.8 cm will be ideal for practicing all the exercises that we have seen previously. You will be more efficient, more complete with a 100% physical condition. Finally, the ends are reinforced with nylon for optimal support during your cross-training sessions.
In summary: undulating rope exercises
The exercises with an undulating rope are therefore very effective in strengthening your whole body, even if the main workload is on your muscles upper: arms, abdominals, pectorals, back, shoulders.
There are multiple exercises and variations to be performed with a wave rope. We therefore advise you to create complete workouts with these movements, or use them as a warm-up. It will help you lose fat, increase your muscle mass, improve your balance, while decreasing the risk of injury.
Once your sports program has been defined, choose a undulatory rope at your level, to succeed in each exercise correctly and make the long-awaited progress. The Fitness-Superhuman™ Fitness Musculation Wavy Rope is ideal for boosting your sports performance whether you are a beginner or experienced in addition to your weight training sessions.
The undulatory rope exercises presented in this article are waiting for you: show them what you are capable of!
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