GOING TO THE gym and following the same programme can be tedious and tiresome experience, often resulting in boredom and a plateau in our training.
But changing up the routine once in a while can have the opposite effect on us, often reinvigorating our workouts and stimulating different muscles, particularly if it’s a high-intensity session.
Enter heavy rope training, a method of training so simple and effective it’ll have you wondering how you didn’t use it before now.
The list of exercises you can do with this (or them, as there is usually two ropes) is staggering but for this, we’re going to focus on the arms and shoulders.
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And this is NOT just for males, by the way.
Most gyms nowadays are equipped with a heavy-duty rope that was designed for towing heavy machinery, not keeping us in shape.
We’re going to break this session down into five exercises, with each exercise being performed for 30 seconds followed by 10 seconds rest. Yes, that’s just 750 seconds in total, with 150 seconds rest.
As you get stronger and your conditioning improves, you can increase the duration of the move and decrease the rest times.
Sounds simple, doesn’t it? Grab the rope….
Double waves
Gripping each end of the rope with both hands, start swinging your arms up and down at the same time to create a parallel wavelike motion with the rope. Maintain the speed and flow of the waves for entire interval.
Alternating waves
Use the same technique as double waves, only alternate the up and down movement of each arm.
Rope slams
Firmly grasping the rope in each hand, bring the rope high overhead and slam it down with full force onto the ground. You can also bring one arm down at a time to create alternate arm slams.
Snake on the floor
This movement is absolutely murderous. Position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor. Without crossing hands, move your arms in toward one another and then back out—your goal is to make the ropes look like two snakes on the floor.
Outside circles
Make big circles with your arms. Your right arm circles clockwise and your left arm circles counter-clockwise.
Tired of the same gym routine? Try this mega fat-burning, arm-building, simple rope tabata session
GOING TO THE gym and following the same programme can be tedious and tiresome experience, often resulting in boredom and a plateau in our training.
But changing up the routine once in a while can have the opposite effect on us, often reinvigorating our workouts and stimulating different muscles, particularly if it’s a high-intensity session.
Enter heavy rope training, a method of training so simple and effective it’ll have you wondering how you didn’t use it before now.
The list of exercises you can do with this (or them, as there is usually two ropes) is staggering but for this, we’re going to focus on the arms and shoulders.
And this is NOT just for males, by the way.
Most gyms nowadays are equipped with a heavy-duty rope that was designed for towing heavy machinery, not keeping us in shape.
We’re going to break this session down into five exercises, with each exercise being performed for 30 seconds followed by 10 seconds rest. Yes, that’s just 750 seconds in total, with 150 seconds rest.
As you get stronger and your conditioning improves, you can increase the duration of the move and decrease the rest times.
Sounds simple, doesn’t it? Grab the rope….
Double waves
Gripping each end of the rope with both hands, start swinging your arms up and down at the same time to create a parallel wavelike motion with the rope. Maintain the speed and flow of the waves for entire interval.
Alternating waves
Use the same technique as double waves, only alternate the up and down movement of each arm.
Rope slams
Firmly grasping the rope in each hand, bring the rope high overhead and slam it down with full force onto the ground. You can also bring one arm down at a time to create alternate arm slams.
Snake on the floor
This movement is absolutely murderous. Position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor. Without crossing hands, move your arms in toward one another and then back out—your goal is to make the ropes look like two snakes on the floor.
Outside circles
Make big circles with your arms. Your right arm circles clockwise and your left arm circles counter-clockwise.
Easy.
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Exercise Fitness tabata