3
2
AS A HEART RATE BOOSTER IN-BETWEEN SETS
Try throwing in 15-20 seconds of alternate whips between isolated
exercises like tricep push-downs and bicep curls. As a ti-set, this brings
a whole new angle to arm day, creating force and tension from angles
that are difficult to achieve through basic weight training. Surprise your
muscles and make new gains!FOR LEG
CONDITIONING
Always sit your body in a seated
squat position when performing
rope exercises. The subtle
movements of your lower-body
when whipping the ropes act as pulse
movements for your legs, creating long-burning
engagement.
For optimal results, try adding jump squats into your
routine whilst resting your arms between sets. Keep hold
of the ropes, pulling tightly with fully extended arms and jump
from the seated squat position. This will significantly enhance
engagement of the legs when returning to alternate whips.1
AS A FINISHER
Get some cardio in at the end of
your session and sculpt your arms,
shoulders and back whilst burning fat.
Perform alternate whips for
15 seconds, then go straight into
simultaneous whips until failure.
Repeat this process 4 or more times.
On average, 10 minutes of alternate
whips burns 100-150 kcal, depending
on the weight of the rope.
During alternate whips, control your
breathing by counting out loud, exhaling
every second. When you switch
to simultaneous whips,
exhale rapidly
with every whip
movement on
the downward
stroke.JULY 2019/MUSCLE & FITNESS 39