Good morning HANs family! Heres your fitness challenge for today... Battle Rope exercises-Popping up in gyms across the country, these ropes do more than just tone your arms, abs, and shoulders: Ten 15-second battle rope intervals (with 45-second breaks in between) can boost your heart rate and scorch as many calories as a 10-minute run, according to a recent study in The Journal of Strength and Conditioning Research. Theyre a cool tool to get metabolism-revving benefits—without the impact of running or jumping. Do It Right! Start strong. With feet shoulder-width apart and knees slightly bent, grab the ends of the ropes, thumbs on top, palms facing each other. Avoid a tight grip, which tenses your shoulders and tires you out more quickly. Learn the wave. From that position, quickly alternate bringing one hand and then the other up to shoulder height, making an undulating wave pattern with the rope. Your arms are like extensions of the ropes; use your whole body, especially your core, to create power through them. Mix it up. Try the two-handed slam: Hold the ropes with your hands together, then extend your body upward to lift both arms overhead; bring both ropes down to the ground as hard as you can. Give it Your All! Work your way up to 30-second intervals, resting for 30 seconds in between. Remember, the best results come from all-out effort during the work interval. An option: Keep the intervals short (say, 10 to 15 seconds) but add extra rounds. Have a wonderful day everyone!!
Posted on: Thu, 16 Oct 2014 16:29:58 +0000
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