Minute to win it

Your 60-second upper-body fix

D o n ’ t j u s t l e a r n t h e b a t t l e ro p e s — m a s t e r t h e m a n d wave h e l l o t o a l e a n u p p e r b o d y.

Muscle builder . A great way to get forearms like Popeye’s. ■ Once only glimpsed in training montages and trend-setting boutique g yms, battle ropes are fast becoming as ubiquitous as kettlebells. And they ’re not just a gimmick — cardio-conditioning options that emphasise the upper body are thin on the ground, and using the ropes will increase your lactate threshold across your arms, shoulders and pecs, allowing you to work harder for longer. H e re ’s h ow t o u s e t h e m b e t t e r.

1) Make waves ■ Your first challenge is simply generating enough power to make your “wave” travel all the way to the anchor point. Nailed that? Now try maintaining that power for 30-60 seconds, then up the intensity. Aim for 50 waves with each arm in 60 seconds. 2) Change position ■ Once the wave part is easy, change your posture: kneeling, lying or assuming a plank will reduce the amount of muscle you can use to generate waves. 3) Move In ■ The closer you are to the anchor, the more power you have to generate to keep the waves going. As you improve, aim for more speed and amplitude — one all-out minute will work your pecs, forearms, shoulders and biceps.