You must have seen those heavy, thick, white ropes coiled up on a poll or a beam at your gym. But did it ever pass your mind what are those ropes? Well if you have been wondering, those are battle ropes that can take your fitness level up a notch.
Battle ropes offer a mix of full body cardio and strength training. They are excellent for targeting your upper body on your core. So if you are working your way towards a six pack abdomen, battle robes can make it easier. Your heart beat will race up, and you will quickly feel that burn in your muscles. It can be an excellent way to target all your muscle groups at the same time. You use your back and shoulder muscles to move the ropes, your core to stabilise your body and your glutes and legs to set your stance.
Wave is one of the most common battle rope workouts, and it can be a very challenging workout for your arms. It mostly targets your biceps and your upper body. It also engages your back and core. Here are top 5 exercises for bigger biceps.
Here s how you can do it:
Try it for yourself, and tell us in comments if the battle ropes challenged you enough. You can also take up this one-arm push-up challenge.
Reference
Stewart Smith, Tactical Fitness: The Elite Strength and Conditioning Program for Warrior Athletes And The Heroes Of Tomorrow, 2014, 112-Page
Image source: Getty Images
