If you need to get whipped into shape, look no further than a set of ropes. These tools improve your fitness in all ways, from firming up your core to slaying calories, and as for cardio, consider the battle ropes as sprinting for the upper body.
There are loads of benefits to using ropes in your working out, but here are 5 good ones:
Improved Cardiovascular Capacity
The high intensity, high-speed movements will activate your cardiovascular capacity very quickly.
Maximum Caloric Burn
When small muscles be required to do big work it drives up caloric expenditure fast. With the biceps, triceps, shoulders and forearms moving at a high speed under tension you’ll burn many calories in a short period of time.
Improved Body Composition Changes
Ropes will make you build muscle and burn fat at the same time. Add in the Excessive Post Oxygen Consumption, also known as “after burn”, you get from this versatile tool, and you’ll be burning more calories even after your exercise is over.
Improved Timing and Coordination
Rope training is assured to improve timing and coordination that can help you in both your sport and daily life. Add into your rope training jumps, kneeling, shuffles, and moving backwards and forwards, then it becomes a full-body functional training.
Improved Mental Toughness
When it comes to making gains and getting results, never take the importance of mental toughness too lightly. An intense exercise using battle ropes will test your mental willpower without running your body into the ground.
Tips for using battle ropes:
- Keep your core tight all the time
• Move through the shoulders and relax your arms
• Use quick but short movements
• Target quality over quantity
• Do not forget to breathe!
How long should you work the battle ropes?
Working for more than 30 seconds generally leads to form breakdown, thus shorter work periods are more effective. For instance, 20 to 30 seconds of maximum effort and intensity is better than 60 or more seconds with improper form. Maintain high intensity, and low work and rest times.
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This season is all about creativity. We are surrounded by white, green and red. From snowflakes, reindeers, Santa and his helpers, gingerbread houses and building snowmen to mistletoes and brightly-lighten trees, December has wonderful ways of making us enjoy the festivities. With all this variety in Christmas decorations, what a better way to celebrate than to turn your nails into colorful candy canes! Follow the instruction for the glittery nail art.
What you need:
- Nail Polish: red, white and your most sparkly color
- Thin brush
- Top coat
Before you start:
Hold your brushes and your vivid bottles of nail polish. Before you start your fun adventure of transforming your nails into a sweet treat, try the nail art on one finger first to see if you actually like it. If you do, and it is likely that you will, go on with your colorful project.
How to do it:
Choose your favorite shade of red nail polish and use it as a top coat to cover the canvas (your nail, of course). Going for a nice and wine-like color is always better than neon red for a Christmas-themed nail art as it gives a more traditional look. Wait for it to dry and make sure that there are no traces of air bubbles or smudges. Apply a second coat of that dreamy red to maximize the beauty of that background color.
Using a thin brush and a white nail polish; draw three equally-distant diagonal lines on your nail. Note that the space between the lines should be wide enough to welcome a new color.
Bring out your sparkly side by filling the space between each of the white lines with a diagonal glittery color. Silver and gold go well with this design. Let it dry. Apply a final transparent top coat to protect your nail art and make it last longer.
Like the result? Play some Christmas carols in the background and enjoy decorating the rest of your nails by following the same simple and easy steps.