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 the physical training of firefighters, rescuers, military men, 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 pull up and bend the legs so that the knees are at the height of the belt, at the same time 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.
To do 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 should 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 chin level;

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 inherently provide for correct and reliable fixation of the rope with your 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 imply 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.

For a little man, there is no more intriguing hobby than swinging, hanging and spinning on an ornate rope. And most importantly, such entertainment brings real health benefits.

The gymnastic rope is sport equipment which can also be used as a game element. Performing certain exercises on it, the child will be physically developed and healthy. The sports rope will help your baby to develop coordination with early years and become more dexterous.

Early use

The use of a gymnastic harness is possible even when the child has just started to walk. You just need to hang the jute product on the path and the child to attract the attention of the crumbs. He will be able to hold onto a rather unstable support and thus develop coordination. A little later, the baby will use a sports rope as an additional support for climbing over obstacles.

We teach the child to master the "peaks"

In order to get the child interested in the exercises, it is worth turning on imagination and turning the exercise process into an exciting adventure. Offer the baby to swing on the tourniquet like a monkey hugging a vine. So the kid will learn to hang on gymnastic apparatus... To master more complex exercises, the child needs to grab the sports rope with his legs and arms, while his arms should be at chest level. As for the legs, one should adhere to the projectile, and the second should bend around it from the back side and thus close the grip.

Climbing techniques on a gymnastic apparatus

Rope exercises should be fun. And in order for the classes to be as useful as possible, it is important for the kid to master the technique of climbing the apparatus.

A sports rope can be “conquered” in two ways:

• The first technique is based on the development of the leg muscles. It is necessary to bend them, pull them up and cling to the rope with the outer sides of the feet and knees rounded around it, then straighten the legs and at this time grab the hands above.
• The second technique requires a certain amount of hand strength. It is considered to be more energy-intensive, but at the same time faster. It is necessary to take the initial hanging position - straightened legs, one arm is at chest level, and the other is straightened above the head. You should bend your legs in order to grab higher with the inner sides of the feet, and with the first hand grab at the top.

These exercises are indispensable for the healthy development of a child. These movements will certainly be useful to him in the future and will make your child hardy, agile and flexible.

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 the army physical fitness, where they are successfully performed to this day. In addition to army training, a special provision on rope climbing is provided in the TRP standards. 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 legless climbing with additional weights, legless climbing with jumping movements, or climbing with only one hand, but they are recommended only for well-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 in 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 microtraumas of 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 these benefits are achievable only when you follow correct 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 leg 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 arm 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 this process more extreme - try to climb the rope as quickly as possible, without resting between sets. So you will increase your strength endurance and 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, therefore 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 do 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.

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 g.

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 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 evaluated, 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.
Climbing exercises develop strength, dexterity, courage, increase confidence 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 fix the rope with a loop. In this case, it should pass 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 - straightening your legs (pushing off), pull yourself 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 for coordination, therefore, with sufficient physical strength, it is not difficult to master it. In addition to the basic methods, you can use rope climbing, leaning against a wall, climbing two ropes - with your hands one at a time, with your feet on the other, or one hand on one, the other on the other, and your 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 to hold 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.

Many people since school years do not quite understand how to climb a tightrope. Today we will cover this issue and tell you how to train in order to conquer the top of a rope suspended from a hook.

The easy way to climb the rope

To develop physical strength, endurance and good coordination movements, there are many exercises. One of them is rope climbing. How to do it the most in a simple way? The rope climbing method is similar to a caterpillar crawling. Need to go to sports equipment and grab it with your hands at chest level. How to climb a rope correctly? This method uses both hands and feet. You need to hang on a rope. We wrap our legs around the rope. You need to try so that the projectile does not swing under you, then it will be easier to climb. We tighten the body with our hands and at the same time straighten our legs. This movement should resemble a caterpillar crawling. We make a low interception with one hand. You need to ensure that your upper limbs were at the same height all the time. That is, at chest level. You need to move your legs while bending and unbending. Synchronous work of all limbs should be achieved. Descending from a sports equipment should be done in reverse order. That is, the arms go down, at this time the legs unbend and grab the rope. This method is the simplest, but also the slowest.

How to climb a rope without using your legs?

This method is fast but energy consuming. How to climb a rope without legs? In this method, the legs cling to the projectile, but they do not help the body to rise to the desired height. The work is done at the expense of the hands. Fingerless sports gloves can be worn to reduce friction. How to climb a rope? We approach the projectile and grab the rope at the maximum height. Now you should pull yourself up and fix this position with your feet. Next, you need to grab the rope as high as possible and pull yourself up again. We unbend our legs and grasp the projectile, fixing our position. Thus, you can train your hands well. So that the legs do not interfere, they can generally be crossed in the shins and not be used in any way. In this case, conquering the projectile will be like climbing a tree. You should constantly intercept the rope higher and higher. True, without fixing with legs, only a well-trained person can do this.

Sports equipment climbing technology

How to climb a rope in 3 steps? In this way, schoolchildren are taught to conquer a sports equipment. On the count of "times" you need to grab the rope as high as possible and pull yourself up. The legs are wrapped around the rope at this time. Attention should be paid to their correct location... The fixation of the rope occurs between the rise of one leg and the heel of the other. The knees are not involved in the process, they are pulled apart. On the count of two, you should straighten your legs and pull yourself up. At this point, the arms should bend automatically. Secure in this position. On the count of three, grab the rope as high as possible. Now you can proceed to the first step.

Training for conquering a sports equipment

To understand, you first need to strengthen the muscles in your arms and legs. You should not conquer a sports equipment unprepared. In this case, you can damage the muscles or even get them stretched. How to pump up your arms? To strengthen your arms, you should do push-ups daily. A horizontal bar can also help in this matter. It will be useful to both pull up and just hang. The expander develops the muscles of the hand very well. And you can train in two ways. In a static position, making powerful and strong hand squeezes and resting before each set, or in a dynamic position - making quick movements.

Particular attention should be paid to the preparation of the legs. To do this, you can perform the following simple exercises like squats or jogging. The bike helps well in pumping up the muscles of the thighs.

It is worth remembering that the press is also involved in the process of climbing the rope. Therefore, it is not a bad idea to work it out as well.

Why do you need to be able to climb a tightrope?

Probably everyone knows that sports are necessary for everyone. We told you how to climb a tightrope, and now we will explain why you need to bother your body with such training at all. Thanks to this sports equipment, all muscles are strengthened. Of course, this will depend on how you plan to conquer the rope. If both arms and legs are involved in this process, then all muscles will definitely participate.

In addition to physical endurance, a person acquires good coordination of movements. Few are able to perfectly control their hands and feet. Many people act automatically, so people around them consider them clumsy. But this is not the case. It's just that people have poor coordination of movements.

Conquering the rope can also have a positive effect on the state of mind of a person. Indeed, when success is achieved in any undertaking, a person's self-esteem rises and his mood improves. There are not so many opportunities in life to feel like a winner, and conquering the rope gives you the opportunity to be deservedly proud of yourself.