Heavy rope exercises Battle Rope, one of the most famous exercises recently in our Arab world, and some may think at first glance that it is easy, but the reality is that it requires some effort, to learn about the benefits of the Battle Rope exercise or the battle rope as some know it, and how it can be done.

What are heavy rope exercises?

They are exercises with which one of the heaviest sports equipment is used, contrary to what you expect, which are heavy ropes, and therefore carrying them is not as easy as some think, and it is considered one of the exercises that is practiced for several purposes, including burning calories.

How do you use heavy rope?

Your use of the rope depends on the type of exercise that you will do, and the purpose of it, and there are various exercises that can be practiced using heavy ropes, including what is known as dual waves or mono waves, and other different ways of using ropes, and we will learn about them as follows:

1. Dual Band Battle Rope

• Stand with your feet hip-width apart, grasping a loop in each hand but letting the ropes relax a little.
• Bend your knees slightly, then bring your shoulders back.
• Begin the exercise by raising the two ropes at the same time to less than shoulder level, then lower the two ropes and raise them at the same time, so that you make what looks like waves, not as if you are hitting the ropes.
• Repeat the movement without stopping, holding it for 30 seconds, then stopping for another 30 seconds.
• Repeat the exercise 3 to 4 times.

2. Single Wave Heavy Rope Exercises

This exercise is similar to the previous exercise in body position and everything, except that you must move the two ropes alternately and not at the same time, so that the waves are one-sided.

You will also do this move for 30 seconds without stopping, then take a 30-second break, and then repeat the exercise 3 to 4 times.

3. Circular Wave Rope Exercise

You will first adjust your body as we mentioned in the first exercise, then move the rope in the right hand in a circular way outward, and alternately do the same with the other rope, to make circular waves outward.

Don’t forget to hold this for 30 seconds without stopping, then rest for 30 seconds, then repeat the step 3 to 4 times.

4. Rope training

Fix the position of your body in the way we mentioned in the previous paragraphs, then grab the two ropes well, and raise them strongly to the highest point so that they are higher than the level of your shoulder, then hit the ground with them down, and repeat this step again for 30 seconds, then stop 30 seconds and so on 3 to 4 times.

5. Rope jumping exercise

This exercise is a little more difficult than the previous one. In general, stand with your feet hip-width apart, and grab the ropes in the form that we identified in the first exercise, and follow the following steps:

• Get your body into a squatting position.
• Press your feet and then jump up and at the same time raise the ropes together to reach the highest point, and when you come down with your body to the ground, go down gently in the same squatting position and at the same time hit the ropes on the ground.
• Do this step for 30 seconds without stopping, then take a break for the same duration, then repeat the exercise 3 to 4 times.

What are the benefits of heavy rope exercises?

This type of exercise is very popular in gyms, especially after the spread of videos of many celebrities practicing this exercise, and its benefits to the body include:

Promote heart health

This exercise helps to enhance the pumping of blood from the heart to the muscles, which may help to promote heart health and even breathing, according to studies that have shown this improvement due to the incorporation of this exercise at a rate of less than 10 minutes per session.

Promote muscle and body health

Most of the muscles in your body benefit from this exercise, including for example the muscles of the shoulder, abdomen and lower body, and if you want to target a specific part of your body, you will need to change the way you use the ropes, using both ropes at the same time, it benefits from muscles that are different from those that Be in case the two ropes are used interchangeably.

It is also worth noting that some studies have shown that practicing this exercise 3 times a week for 6 weeks has positively helped in improving the upper body.

Improve athletic performance

Heavy rope exercise can help enhance performance in athletes, combining this exercise with other exercises, showed a better result in performance, but it is also important to be careful, some side effects may occur in some athletes when using these ropes, and they feel tired and pain, which may It reflects negatively on performance, so you should deal with a specialist.

Other benefits of heavy rope exercises

• This exercise can be practiced while sitting, and you will get a satisfactory result that is also beneficial for your body.
• This exercise may be suitable for people with a lower body injury, as there is no need to put too much pressure on the lower body.
• Burn calories.

In general, you can use ropes in more than one way, including using ropes interchangeably to make mono waves. It is also important to know that as a beginner, you must pay attention to breathing well, and the higher the intensity of the exercise, you must be careful to increase breathing well, and often it is preferable to ask a specialized person, To tell you the correct way to use, especially if you have a problem with it.