Dex, Gian84, Lee Si-eon training battle rope at the Taekye Ilju 4th Mercenary Academy...High-intensity aerobic exercise in the spotlight
May 27, 2025
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It became a hot topic that the members struggled but focused on intense training, such as running with 20kg of luggage and a battle rope that moved 18kg of rope for two minutes.
On this day's broadcast, attention was also drawn to the 'Battle Loaf' challenge, which has recently been in the spotlight as a fitness trend, and Dex and Gian84 have already revealed their workouts on YouTube.
Battle rope is a full-body exercise that can simultaneously improve muscle strength and endurance by performing various movements using thick and heavy ropes. In the broadcast, he was also seen moving two lines, each weighing 9kg.
The basic movements of the battle rope include 'Wave', which alternately shakes the rope up and down with both hands to make waves, 'Slam', which lifts the rope above its head and hits it hard on the floor, and 'Russian Twist', which sits on the floor, twists its torso from side to side, and touches the rope on the floor. Usually, the movements are repeated for 30 seconds, and the number of sets and repetitions is adjusted according to the physical strength level.
In this way, you can strengthen your whole body strength by using several muscle groups such as arms, shoulders, back, core, and legs at the same time, and build endurance as well as concentration through various movements. It is also effective in improving cardiovascular health and reducing body fat by rapidly increasing heart rate with high-intensity aerobic exercise. In particular, it can burn a lot of calories in a short time, which helps with weight management. In addition, it is good for improving stability and posture by continuously using core muscles. It can also improve overall coordination and a sense of balance.
On the other hand, the posture of the battle rope is important, so be careful not to bend your upper body forward and exercise with strength to your core. It is important to maintain regular breathing, and care should be taken to prevent excessive force from entering the mitral muscles. In addition, for beginners, it is recommended to start exercising with a light and short rope, increase the time starting from 20 seconds, and allow enough rest time.
This article was translated by Naver AI translator.
