Rope exercises allow you to develop the muscles of the whole body: arms, legs and trunk. Climbing is not the most popular sport, however, it has many benefits. This type of activity will not only teach a child perseverance, but also give a lot of positive emotions. This article will show you how to teach your child to climb a tightrope easily and with pleasure.

Step one: preparatory exercises

Like many other sports, rope climbing requires proper preparation, without which it will be more difficult for the kid to achieve quick results... This can lead to a loss of interest in classes.

Basic muscle development

First, you should prepare your child for physical activity... Squats, push-ups, exercises with small dumbbells are necessary for at least two to three weeks. After that, you can start practicing using the rope.

Exercise one: a firm grip

It is important to learn how to hold the rope firmly and correctly while moving. Hands should wrap around the rope at the sides. The child should not be allowed to grab the rope in any unknown way.

The kid should grab the rope as high as possible and lift his legs by weight. From a straight position, they bend at the knees and then lower again.

Exercise Two: Strong Legs

This exercise helps to determine the position of the legs that is comfortable for the child. There is no right or wrong option, the determining factor is the comfort and convenience of the baby. You can pinch the rope with your feet or wrap your legs around it. However, pinching with your hips is highly undesirable.

To perform the exercise, you need to grab the rope without using your hands in a sitting position and "stand up" on the rope.

Step two: familiarize yourself with the techniques

There are three main techniques. The first two can be mastered with an initial level of training. For the third, experience, dexterity and proper muscle development will be required.

How to climb in three steps:

This method is more suitable for children whose legs are stronger than their hands.

1. Starting position: hands and feet firmly grasp the rope.
2. The child pushes off with his feet, raises them, fixes his position.
3. Immediately after the second step, he moves his arms higher, trying to climb.

How to climb in two steps:

This technique is chosen by young athletes whose arms are stronger than their legs.

1. Starting position: one hand is slightly higher than the other, legs clamp the rope with the heel of one leg and the toe of the other.
2. Hands fiddle with the rope, the child pushes off with his legs and makes an upward movement.

How to climb without using your legs:

The arms are positioned above the head. The athlete alternately plays the rope with his hands, using the muscles of the back and forearms.

Climbing the rope with gloves is undesirable, it weakens the grip. Better to use chalk or chalk to prevent slipping.

Do not slip while moving down.

You can't even jump onto the mat. This is the most common cause of injury in class.

For starters, don't train more than three times a week.

When preparing for a snatch, you need to bring your shoulders and tighten your body, and look up while climbing.

It is a bad habit to swing your arms, they should always be at a minimum distance from the rope.

1. Rope climbing techniques.
2. What is the use of this exercise.
3. Rope climbing techniques.
4. Typical beginner mistakes.
5. Crossfit complexes containing this exercise.

Basic rope climbing techniques

There are three main ways to climb vertical rope:

• in two steps;
• in three steps;
• without legs.

They are called basic, because all other methods are essentially derived from them, only the technique and manner of performing the movement are slightly modified. These varieties originate in military physical training, where they are safely performed to this day. In addition to army training, a special provision on rope climbing is provided in the TRP regulations. In addition, the rope is an integral part of the training of sports gymnasts; many elements are practiced with its help.

The three above options are the most basic, athletes of almost any level of training can begin to study them, if there are no serious contraindications associated, first of all, with the muscular motor skills of the hands. There are several more advanced rope climbing, such as climbing without legs with additional weights, climbing without legs in jumping movements, or climbing with only one hand, but they are recommended only for physically and functionally trained athletes. An inexperienced athlete simply cannot cope with such a serious static-dynamic load and runs the risk of injury.

What is the use of rope climbing?

Climbing a tightrope (especially in a way without using legs), the athlete works out a huge number of muscle groups (lats, rhomboid and trapezius muscles of the back, back deltas, biceps and forearms), trains strength endurance and explosive power, increases grip strength. Muscles also carry a static load. abdominal and neck muscles. Our agility and coordination also increase, a huge number of small stabilizer muscles are worked out, which are difficult to use when working with free weights or in simulators.

Working with weight own body, we do not create an axial load on our spine, nor do we overload our joints and ligaments.

Rope climbing gives us an excellent opportunity to work out almost all large muscle groups our torso for enough a short time- in just a few approaches, therefore this exercise has gained immense popularity in CrossFit.

In functional training, we perform climbing within the framework of complexes, which increases the effectiveness of our training and introduces the necessary variety. For people who are fond of martial arts, the skill of rope climbing will also be extremely useful - well-developed hands and forearms will allow you to more easily perform various throws and grips, will help you feel more comfortable and confident when wrestling on the ground.

In addition to the above, hanging on a rope for a long time is a kind of isometric load on the arms, which will lead to microtrauma to your tendons, after the restoration of which you will feel a good increase in strength in pressing and traction movements. But remember that as with any exercise, all of these benefits are achievable only with proper technique. Choose the technique in which you do not feel any discomfort, work out this movement to automatism and move on to studying more complex variations.

Rope climbing techniques

There are several types of rope climbing techniques. Let's take a closer look at each of them:

1. Starting position: the athlete holds the rope tightly with his hands and feet (toe of one foot and heel of the other leg).
2. Push off the rope with your feet, bend them and grab the rope a little higher in the same way.
3. Without letting go of the rope with your feet, alternately rearrange your arms higher and repeat the movement.

There are two methods of rope climbing in two steps.

First way:

1. Starting position: one hand is fully extended and grabs the rope above the level of the head, the other hand is held at the level of the chin. We grab the rope with our feet with the toe of one leg and the heel of the other.
2. We push off with our feet and try to pull ourselves up on the arm that is located above.
3. With the other hand, we intercept the rope higher, at the same time we tighten our legs and take the starting position.

Second way:

1. Starting position: hands are located at the same level just above the level of the head, one is located immediately below the other. We hold the rope with our feet in the same way - toe and heel.
2. Push off with your feet, grab the rope with them a little higher, pull yourself up, intercept the rope and hang on straight arms.

Rope climbing without legs

1. Grasp the rope with both hands, one should be slightly higher than the other, bend your legs a little or bring them out in front of you.
2. Maintaining the position of the legs and body, rise up, alternately changing hands and engaging latissimus back and forearm muscles.

© Jale Ibrak - stock.adobe.com

This video demonstrates various techniques climbing the rope:

If you have just started doing CrossFit and are not yet ready for rope climbing, start training with an approach exercise: pull up the tightrope with your hands, starting from a sitting position. At the same time, the legs do not work, but only rest their heels on the floor. As soon as you have risen as high as possible and fully straightened your knees, start going down again, while the movements should be harmonious and monotonous, the palms should be at the same distance from each other. This will help you understand the biomechanics of movement and improve the strength of your hands and forearms.

In order to make this exercise easier for you, and to improve rope climbing, you must separately perform the elements that make up this exercise. Pay special attention to the strength of the grip: practice hanging on a rope, on a horizontal bar and on a towel suspended from a crossbar - this will strengthen your hands and forearms, and your own weight will not seem so heavy when climbing a rope.

Learn to do one-arm chin-ups, this will greatly facilitate the process of learning rope climbing without legs. Lift up with extra weights and other latissimus exercises to build strength.

Once you have mastered at least one method of rope climbing, make the process more extreme - try to climb the rope as quickly as possible, without resting between sets. This will increase your strength endurance and the overall physical potential of your body, and more difficult climbing options will be given easily and naturally.

Video tutorial for beginners, lead-up exercises:

Common beginner mistakes

Below are the main mistakes that inexperienced athletes make when learning this element. They do not contain anything particularly traumatic, but deviations from the correct technique will make it much more difficult for you to learn this already difficult exercise. These errors are not so much technical errors as deviations from the generally accepted rules of rope climbing, so I do not recommend to bypass this information.

1. The athlete grabs the rope not with his feet, but with his hips. You are unlikely to be able to squeeze the rope with your hips with enough force to balance comfortably. Use only the above method - the toe of one and the heel of the other foot.
2. Do not use gloves while rope climbing- it will not save your skin from the appearance of calluses, do not believe this myth. In addition, when using gloves, your grip strength will develop much more slowly.
3. Don't jump off the rope, especially if it is attached to high altitude... This is perhaps the only time where you can get serious injury. If you land unsuccessfully, you can injure your ankle or injure the metatarsal bones of the foot, which can knock you out of training process for several months.
4. Don't slide down the rope. Yes, of course, it's faster this way, but the painful sensations on the skin of the palms are unlikely to allow you to make a few more approaches.
5. Don't forget to use magnesium, this will improve the grip of the palms with the rope and reduce the risk of unclenching the palms at the most inopportune moment.

Crossfit complexes

The main rope climbing technique used by athletes around the world in CrossFit is without legs. There is, of course, a certain logic in this: the more difficult the exercise, the more effective it is. It is this version of rope climbing that requires the athlete to maximize concentration and dedication, especially if it is necessary to perform it within the framework of the complexes in an explosive manner and with a minimum interval of rest. However, if your preparation does not imply stable nice results in climbing without legs, you can substitute one that works best for you.

Below are several complexes, performing which, you can check whether you are so ready for a really difficult functional training... Extreme load on all muscle groups, very high level intensity. Remember to warm up thoroughly before performing these or similar complexes.

A climbing rope is a sports equipment, without which it is hard to imagine any gym... Modern ropes are made of synthetic materials (nylon, nylon, silon).

For reliability, an organic or steel core is mounted inside the rope, which acts as a base and gives it shock-absorbing properties. Synthetic ropes are safer, more durable and more practical to use in comparison with organic counterparts on a cotton basis. The most convenient for climbing are ropes with a diameter of 3 to 6 cm.
Scope of the rope

The tremendous benefits of rope climbing are due to the fact that such an exercise involves almost all muscle groups, while simultaneously developing arms, legs, back, and also helps to develop dexterity and concentration. The relative cheapness and the minimum amount of free space required are additional advantages.

Rope climbing is included in the school physical education curriculum. Rope exercises are actively used for physical fitness firefighters, rescuers, military, special forces, and, of course, professional athletes.

As for the last category, exercise with this apparatus can be useful for athletes as the main one (gymnastics, Athletics) or warm-up ( martial arts, crossfit, bodybuilding, powerlifting).
Rope climbing techniques

Many people who first stand in front of a rope are interested in the natural question "how to climb the rope correctly?" Without knowing the basic rules, this simple process will be very difficult.

There are the following rope climbing techniques:

Technique in three counts;
- technique in no time;
- without using leg strength.

The first method must be performed in the following order:

1. Grab the rope with your hands at the highest possible height (without jumping);

On the count of "times" it is necessary to tighten and bend the legs so that the knees are at the height of the belt, while simultaneously grabbing the rope with your feet. The main emphasis here is played by the correct grip with the legs, since this method involves the main load on them.
For this, the rope is fixed between the rise of one and the heel of the other leg, passing between the knees. At the same time, the legs below the knees must be crossed, otherwise the "lock" will not work;

On the count of "two", legs bent at the knees need to be straightened, climbing up the rope. With this movement, the arms bend;

On "three" hands alternately grab the rope at a height that will be comfortable for a person (at first, do not stretch your arms as much as possible). In this case, the main load is transferred to the legs that fix the rope;

This method is considered the easiest, but at the same time the slowest. If it is necessary to overcome the maximum height on the rope, then this method is considered the best.

The rope climbing technique "in two counts" is performed in the following order:

1. The rope is gripped with one hand (more comfortable for a person) as high as possible, while the other fixes the rope at the level of the chin;

On "one" the same leg grip is done as in the above technique;

On the count of "two" - the simultaneous pulling up with the legs and interception of the rope with the hand that was bent. At the same time, the extended arm is, accordingly, bent and placed at the level of the chin.

This method is more complicated in terms of technique, since the interception and lifting have to be done almost simultaneously. If you intend to overcome a small height, then the technique "two steps" will be more effective.

Both types of rope climbing considered in their essence provide for correct and reliable fixation of the rope with the feet.

Climbing a rope without fixing it with your feet is the most difficult method, since all the load is transferred to the muscles of the arms. Each time pulling up, the hands alternately move up the rope.

The method does not involve belaying in the form of a rope clamped between the legs, therefore it is the most dangerous, and at the same time the fastest. Before embarking on this technique, you need to feel confident when pulling up on the bar.

Each of us remembers how, while still schoolchildren, we passed the standard in physical education classes: rope climbing. This exercise is not in vain included in the school curriculum, as one of the main ones. Moreover, it is useful not only for boys, but also for girls.

If you teach a child to climb a tightrope from childhood, then you can not worry about him physical development... Because this exercise strengthens almost all muscle groups. To a greater extent, when exercising on the rope, the muscles of the arms, legs, back and press are involved.

We all know how restless children are. And no one will ever scold them for this activity, because they need it. The main thing is to be able to direct her in the right direction, so that it does not work out as in the cartoon "Caution, monkeys!", When the poor mother only had time to correct the tricks of her fidgets. A great way to entertain a child and at the same time develop his physical characteristics is to acquire sports complex, which includes the rope.

Any kid, starting from 3 years old, will like climbing a tightrope. It is only important that all this takes place under the supervision of adults. Also, taking care of the safety of the child, it is better to immediately purchase mats so that the little athlete does not get injured. A wide range of sports complexes and mats is presented in the catalog of the Sport Corner company. Such DSKs as "Pioneer" and "Samson" will be a good choice. In addition to the rope, they have rings, a horizontal bar, a ladder, etc. If it is not possible to purchase the whole complex or it is already in the nursery, but the rope is not provided in it, you can buy this sports equipment separately.

How to learn to climb a tightrope

You don't need to be a sensei or a guru to learn this wisdom. But it is important to have a firm grip and at least minimal physical fitness. Exercises such as hanging on a horizontal bar on two hands or on one in turn will help to develop a grip; stretching the expander in static, that is, with a delay at maximum load, or in dynamics - many quick jerks (instantaneous load); lifting barbells for a bar with a large diameter; exercises with powerball and others.

In order to teach a child how to properly climb a tightrope, it is necessary to start small, using imagination and turning classes into a game. For example, for a start, you can invite him to swing on a rope, holding only with his hands, like a little monkey. Or put a towel (newspaper, magazine, sheets of paper) under the rope and say that it is a puddle (river, ravine) and you must certainly fly over it, holding on to the rope with your hands. Thus, the child will learn to hang on a rope, and that's half the battle.

Having taken the first step, we move on to more difficult exercises on the rope. The child needs to grasp the still hanging rope with his hands and feet. The correct grip is best practiced on gymnastic stick or a pole. Hands should be at chest level or slightly higher, and legs: one is adjacent to the sports equipment with its front part, the second goes around from the back and closes the grip. Then, invite your child to swing the rope without touching the floor or walls by manipulating the body.

When all of the above rope climbing exercises are good for your child, you should start learning the correct rope climbing technique.

Rope climbing technique

We've walked you through the basics of how to learn how to climb a tightrope. Now it's time to describe correct technique and the main ways of performing this simple, at first glance, exercise.

There are two main rope climbing techniques:

1 - The first is based on a movement resembling the bends of a caterpillar crawling up its spider web. There can be two variations of this rope climbing technique. Or we start on straightened legs and then bend them, pulling them up, cling to the rope, straighten them and at the same time intercept them with our hands above. Or the legs are initially bent, we straighten them, intercept with our hands and again take the starting position with bent legs.

2 - The second completely depends on the strength of the hands. She answers the question: how to climb a rope. This technique faster, but also more energy-consuming. Starting position: hanging on a rope, legs straightened, one arm is at chest level, the other is straightened above the head. Next, you need to bend your legs and grab them higher, but swap your arms - now the one that was on top is at chest level, the second clings to the rope above your head.

Rope exercises are very useful for a growing body, because they affect many muscle groups, develop coordination, dexterity, and improve the vestibular apparatus. A rope as an element of a children's sports complex will help your child grow up healthy and strong.

	How to make a punching bag or punching bag with your own hands If you decide to do boxing at home: to work out your punches, to fill your brushes, then you cannot do without a punching bag or punching bag. In this article, we will talk about how to make a homemade punching bag or punching bag, and also consider all the advantages and disadvantages of the resulting sports equipment compared to ready-made store products.	Punching bag and punching bag exercises Working with boxing equipment develops strength and speed endurance, reaction, accuracy and direction of punches, as well as speed. The main shells include a punching bag and a punching bag. Classes on them are aimed at developing different skills, and, accordingly, are very different. Let's take a look at punching bag and punching bag training separately.

MUNICIPAL AUTONOMOUS EDUCATIONAL INSTITUTION

"SECONDARY EDUCATIONAL SCHOOL №48", Novouralsk

Abstract on physical culture on the topic:

"Rope climbing technique"

Completed: student of grade 6A

MAOU "Secondary School No. 48"

Mokhova Anastasia

2016 Nov.

CONTENT

Introduction.

The history of rope climbing.

Rope climbing techniques.

Instruction.

Safety precautions.

Introduction.

Climbing ontightrope- good view sports that develop strength, agility and coordination of movements. There were times when this sport was even included in the program. Olympic competitions... Rope is available in many children's home sports corners, and ropes can often be seen in playgrounds in courtyards. Climbing ontightropeincluded in the program of school physical education lessons. Learn to climbtightropenot so difficult, you just need to master some typical exercises.

The history of rope climbing .

Rope climbing is truly one of the most ancient sports, which entered our life so firmly that it was included in both the school curriculum and various standards... Probably, only a schoolboy who was freed from physical education for life did not dream of conquering this dangling rope. It is noteworthy that rope climbing was and remains very popular gymnastic exercise in the United States of America. In fact, thanks to this country, rope climbing got into the Olympic Games.

Rope climbing has been on the list of the Olympic Games since 1896, and athletes were evaluated according to various parameters, including climbing speed and technique. Gradually, only technique began to be assessed, and after 1932 rope climbing completely lost its status as an Olympic sport. Despite the fact that there has been talk of returning rope climbing to the bosom Olympic species sports are not conducted, this type of gymnastics will never lose its relevance as one of the very useful health exercises.

Rope climbing techniques.

Climbing is performed in mixed hanging and hanging on the same hands. In the classroom, these methods should be alternated, given their predominant effect on the muscles of the arms and shoulder girdle or legs. In addition, when climbing in a mixed hang, breathing conditions are significantly improved.
Exercises in climbing develop strength, dexterity, courage, increase the confidence of the practitioners in their abilities, improve coordination skills.

There are three methods of mixed hanging vertical rope climbing: bent arms and climbing in three and two steps.

Climbing in three steps.

I. p. - hanging on straight arms.
1 - bend your legs forward and grab the rope with your feet (lifting one and the heel of the other leg). You can fasten the rope with a loop. In this case, it should go outside the thigh and lower leg of one leg and snuggle inside feet (the method of gripping the rope depends on its stiffness and thickness: a thin and soft rope can be gripped in a loop).
2 - without loosening the grip with your legs, straighten them (pushing off) and bend your arms. 3 - alternately grab your hands up and take the SP, without letting go of the grip of the rope with your feet. Climbing in three steps will be used in classes with children of average school age since the load falls not only on the muscles of the arms and shoulder girdle, but also on the muscles of the legs. When teaching this method of climbing, it is advisable to learn well the techniques of climbing on a vertical ladder.

To facilitate the mastery of rope climbing techniques, we can recommend following exercises:

1. Hanging on the rope on straight arms and swinging in the hang (hanging after a push with legs or a small run). 2. Learning the grip with the legs while sitting on the bench.
3. Grabbing the rope with the legs in the hanging position on straight arms.
4. From a hang, sitting on the floor, legs apart, pulling up and leaning with the heels on the floor, hanging lying on bent arms.

Climbing in two steps.

There are two options for rope climbing in two steps.

First option.

Starting position - hanging on a straight arm, the other hand holds the rope at chin level.
1 - bending your legs forward, grab the rope, as when climbing in three steps.

2 - unbending legs (pushing off), pull up on one hand, and with the other intercept the rope at the top.

Second option.

The starting position is hanging on straight arms.
1 - pulling up on your hands, bend your legs and grab the rope with them.
2 - unbending legs (pushing off), intercept the rope with your hands, i.e. go to the hang on straight arms.

This method of climbing is not difficult coordination, therefore, with sufficient physical strength mastering it is not difficult. In addition to the basic methods, you can use rope climbing, leaning against a wall, climbing two ropes - with hands one at a time, legs on the other, or one hand on one, the other on the other, and the legs grab one or two ropes at once.

Instructions

1

Grasp the rope with your straightened arms as high as possible and, with your legs tucked in, hang on the rope for a while. If you can, try pulling up on the hands that grab the rope without helping your legs. This exercise will develop your arms and help you learn how to support your own body weight with your hands.

2

Grab the rope between your legs crossed below the knees. The rope is held outside parties stop. Intercept with your hands alternately up and down, while the crossed legs continue to hold the rope and do not move. Exercise strengthens the muscles in your legs, back and abs and prepares you for the actual climbing.tightrope .

3

Grasp the rope with your hands and, jumping slightly, grab the rope with your feet - between the knees and the lifts of the crossed feet. At the same time, the arms are in a slightly bent state, tense and hold the weight of the body on the rope. The body is also somewhat bent.

4

Place your feet firmly on the rope, holding it between your ankles. Straighten your legs, while the body rises up, and the arms holding the rope will be even more bent.

5

Hold the rope with your legs fully extended, and intercept your hands as high as possible - until your body is almost fully extended.

6

Repeat the last three points in turn and climbtightrope to the desired height. When descending, all the above actions are repeated in reverse order: First intercept lower than the hands, then straighten the legs holding the rope.

5. Safety precautions

Rope climbing safety is very important. Always place mats under the rope. If you are new to climbing, be sure to supervise the exercise and do not climb more than 2 meters above the ground. Start climbing slowly until you master the technique, then repeat the rope climb until you have walked a total of 15-20 meters.