Heavy Rope Training - Exchanges with the wild ropes

muscle building

At some point, for every strength athlete comes the moment to have to change something. You will be no exception. How many times have you done the same exercises? Aside from how boring that will be in the long run, you are inevitably heading for the infamous Plateau phase. If you integrate an unconventional training technique into your program, it will not only bring new impulses into your units. Above all, you animate other muscles that were probably not much demanded by your previous movements. Originally developed for special combination sports such as American football or mixed martial arts (MMA), training with the wild ropes - also called rope fighting or heavy rope training - has found its way to the mass market. If you are looking for a highly effective method that adds whistle to your fitness routine, then do this exercise. It takes you back to the roots of condition training. Sharing not only increases your strength, strength and stamina. Through the constant movements of the wild ropes you will work your muscles like never before. It looks so easy. This impression is deceptive. You'll be amazed how fast your heart rate rises to the max. For the ropes need only a few strokes.

What do you need for exchange?

In contrast to the expensive home appliances and the occasionally less effective sports machines from the commercial television you need for exchange situations only a robust rope from the hardware store. Get a hemp rope with a diameter of 2.5 to 5.0 cm and a length of about 50 meters. Recommended is the durable and durable manila nose that will not have any problems with the hardships you'll inflict on your workouts. You will need something to fix the rope. It's best to wrap a bow around a tree, a pole or something similar. In modern gyms, the ropes are attached to specially designed fasteners or simply wrapped around any leg of a device tower. Anyway, you have to make a loop so that you get two ends. After all, you also have two arms that want to be trained. Of course you can also ask your training partner to act as an obstacle to the rope. In this case, if possible, he should hold in the middle of the rope and take a firm stand. The wild ropes are not called that in vain. It can be very high, which is why the anchoring must be absolutely safe.

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How do you train with the Wild Ropes?

There are tons of exercises with the heavy parts that make your pulse fly high and your heart desires peak performance. The most popular variants include wave movements, blows, lashes, throws and spirals. In each of these exercises you have to move your arms up and down or sideways, depending on the exercise and the intervals. To maximize your achievements, keep the intensity of your efforts the same from start to finish. It will burn pretty fast very fast. Be aware of that. Nevertheless, you have to hold out.

Start with 3 sets of 30 seconds each and pause 45 seconds in between. On average, you'll get 8 to 10 beats per pass. As you get stronger and your coordination and condition have improved, you can increase the duration and reduce the pauses. It may be that you can not make the 30 seconds. Then the muscles involved during your previous training sessions probably did not come into play. Do not worry. In terms of a healthy and holistic workout, this is one more reason for the dance with the ropes. For all exercises with the wild ropes you need a stable stand. Place your feet in shoulder width and stabilize your midsection by going slightly down to your knees and with your buttocks. In addition, you should tense your abdominal muscles, so as not to get out of balance with the vibrations or to make wrong movements. You will soon realize how the exchange situation will not only claim your arms and shoulders, but your whole body.

The training with the wild ropes

Here are a few well-known exchange exercises. They are all very demanding. Choose the two to three most suitable for you.

Double wave - Grasp one end of the rope with each of your hands and brace yourself for the starting position. - As you move your arms up and down simultaneously, you create two parallel waves. - Maintains speed and wave flow all the time.

Alternating waves Here you do almost the same thing as with the double waves. Only this time you raise your arms alternately up and down. This creates two waves in the two Tauseiten, which run alternately through the rope.

Hard bartering - Hold the ends of the rope firmly in your hands and bring it up over your head. - Now hit the rope with full force on the ground. - Alternatively, you can alternate turns or work with only one arm, which you change after the set.

gripper arm throw - Put your feet firmly on the floor. - You take the rope in the upper handle. - The ends of the rope point upwards, while you hold the arms for the starting position at belly height in front of your body. - Now move your hips to one side, turn your upper body and arms accordingly. - Then it goes immediately in the other direction. - Keep the tempo at the same level throughout the entire interval, but you probably already thought that.

Jumping man with wild ropes I'm sure you still know the jumping jack from school sports. - For this exercise you take the rope ends as in the gripping arm throw with the upper grip. - Keep your arms out at an angle. The hands are about at belly height. - From the stable stand you jump now the jumping jack. - When landing your legs are diagonally outward. - Stretch your arms sideways as far as possible. - Now jump back to the starting position.

Double circles to the outside - You stand again hip-width apart and hold the rope ends in the upper grip. - The arms show at the beginning diagonally downwards. - Make sure your hands are at hip height. - Now circle both parts of the rope outwards and move your arms up and down for a full circle. - The rope can hit the ground calmly when your hands meet.

Double circles inside This exercise - you guessed it - you perform just like the external rotations. The difference is to make the circles inside.

"Tauschlag-squat Burpees" - This is a full body exercise, as the name suggests. - Stand with legs apart and raise your hands, in which you hold one end of the rope in the upper grip, diagonally upwards. - Now crouch down, bend your knees and hips and keep your arms next to your body. - Get up from the squat and stretch your legs and raise your arms as high as possible. - From this position you carry out a hard double exchange. - As soon as the rope hits the ground, you crouch down again. - From there it goes fluently into the push-up stand. - Hold the two ends of the rope firmly on the ground. - Then go back to squat and from there to the starting position.

Push-pull - You start in the push-up position. - The rope ends lie directly in front of your hands. - As you tighten your core and your hips and shoulders are parallel to the ground, you reach for the end of the rope with your right hand. - Pull the rope strongly back towards the body or hip. - The left hand keeps the balance. - Put the rope back where you took it from and change the side.

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