Have you ever been looking for online personal trainer courses in the UK ? If yes you would have found out on ptcertifications.com that Jump ropes have their place in childhood memories, when they were used for play and keeping fit. These jump ropes have now evolved into battle ropes used for a strenuous conditioning workout in the adult world. Battle ropes are thick, heavy and vary in weight, normally tied to a strong pole or anchored to a wall. They are used to exercise and strengthen your shoulders, arms, legs and abs. Though battle rope exercises do not strain the body, they can provide a killer workout so they should be done under the guidance of a personal trainer.
Given below are a few battle rope exercises which will help you to get into good shape:
This movement involves facing the anchor in a standing position with your feet apart, shoulder-width. Take hold of one end of the rope with your palms facing each other. Then bend your knees a bit, brace your core, and create rope waves by moving both arms up and down.
With feet placed shoulder-wide and slightly bent knees, face the anchor point in a standing position. Hold the rope as in (1) above. Alternately raise each arm shoulder high and quickly lower. This should be a rapid movement, but without losing form.
Low Alternating Wave
This exercise is similar to the alternating wave in (2) above, but will also involve your lower body. However, for this movement you will need to squat instead of standing. Engage your core and continue as in the alternating wave.
This movement is meant to strengthen the shoulders, so proves ideal for swimmers and boxers. With feet apart and bent knees you should grasp the rope, with your palms facing downwards. Now perform a clockwise movement by lifting your arms over your shoulders and moving them in a circle. This can be repeated in 30 second intervals, both clockwise and counter-clockwise. Guidance from a personal trainer could prove helpful.
Snakes on the Floor
For a real killer workout for the shoulders try this movement. Facing the anchor with feet a bit wide apart you need to hold the ropes. After getting into a squat open your arms wide and parallel with the floor. Now move your arms inwards towards each other (without crossing) and then back to starting position. The rope should resemble snake movements on the floor.
Battle ropes are great for exercising your shoulders. With enough tension applied on the ropes you can pull them upward while straightening your arms overhead. Then bring them back down to the starting position.
Battle ropes are a great workout in themselves. By concentrating on one task, it helps the mind to focus and the body flush lactic acid. You should try different movements to work the different muscles. The ideal workout would be to alternate between one minute farther away, and two minutes closer to the anchor point. The time spent farther away converts to active recovery. However for you to get the best results, do so under guidance of a personal trainer.