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Watch Tracee Ellis Ross power through a battle rope exercise
Judging by Tracee Ellis Ross' Instagram profile, she likes to mix up her workouts. The actress seems to have done it all based on the video clips and pictures she has shared with fans and followers on the app over the years. She's struggled through home workouts during the pandemic, she's worn cuffs on her thighs that restrict blood flow, which supposedly allows you to achieve the same results when training with lighter weights, and she's long been committed to the Gyrotonic method (aka low-impact exercises, which focus on fluid movement against resistance). For your…
Watch Tracee Ellis Ross power through a battle rope exercise
Judging by Tracee Ellis Ross' Instagram profile, she likes to mix up her workouts. The actress seems to have done it all based on the video clips and pictures she has shared with fans and followers on the app over the years. She's struggled through home workouts during the pandemic, she's worn cuffs on her thighs that restrict blood flow, which supposedly allows you to achieve the same results when training with lighter weights, and she's long been committed to the Gyrotonic method (aka low-impact exercises, which focus on fluid movement against resistance).
For her latest fitness post, Ellis Ross shared a 13-second clip of herself using battle ropes. In the video, she wears striped leggings with a black tank top and her hair slicked back into a bun and performs one-sided waves with the ropes. She maintains a squat and repeatedly swings her right arm up while swinging her left arm down and vice versa.
Towards the end of the clip, Ellis Ross appears to be getting tired. A voice - likely that of personal trainer Jason Walsh, whom the Pattern Beauty founder tagged in the post - reassures her that she only has five seconds left and helps her get to the end of the exercise without interruption. “Battle Rope Business,” Ellis Ross wrote in the caption of her post.
Not only do battle rope exercises look pretty badass (see Figure A above), but there are serious benefits to using the gym equipment. While battle rope moves may at first seem like they only work your upper body, they actually challenge your entire body. "You're squatting and you have to brace your core to keep from falling over, and then your shoulders and arms are working on the ropes, so you're really using your whole body," Colleen Quigley, Team USA Track & Outstanding Field Player and 2016 Olympic Gold Medalist, previously told Shape.
Using battle ropes also involves elements of resistance training (raising and lowering the weighted ropes is no easy task) and cardio (expect your heart rate to increase). According to a study in the Journal of Strength and Conditioning Research, 30-second intervals of battle rope exercises with a minute of rest in between maximize cardio benefits. You can also customize your workout with equipment to suit your goals and perform low-impact movements such as: B. a slow one-arm punch, or medium to high impact movements, including two-handed rope punches, have been reported to burn more energy.
Before ordering a set of battle ropes online or searching for them at your gym, it's important to learn proper form to prevent injury and get the most out of your workout. You want to keep your feet on the ground, your abs engaged, and your lower back tucked in, Ben Walker, personal trainer and owner of Anywhere Fitness, previously told Shape. You should also bend your knees and avoid gripping the ropes too tightly. If you leave some slack, you can use the ropes to create higher waves, which then produce more force, he added.
Feeling inspired by Ellis Ross to try Battle Ropes? Check out this beginner-friendly battle rope workout.