Rope climbing is a good sport that develops strength, agility and coordination of movements. There were times when this sport was even included in the program of Olympic competitions. Rope is available in many children's home sports corners, and ropes can often be seen in playgrounds in yards. Rope climbing is part of the school physical education program. Learning to climb a tightrope is not that difficult, you just need to master some typical exercises.
It is necessary
special rope for climbing, comfortable sports shoes
Instructions
Step 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.
Step 2
Grab the rope between your legs crossed below the knees. The rope is held by the outside of the feet. Intercept with your hands alternately up and down, while the crossed legs continue to hold the rope and do not move. The exercise strengthens the muscles in your legs, back, and abs and prepares you for rope climbing.
Step 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.
Step 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.
Step 5
Hold the rope with your legs fully extended, and intercept your hands as high as possible - until your body is almost fully extended.
Step 6
Repeat the last three steps in turn and climb the rope to the desired height. When descending, all the above actions are repeated in the reverse order: first, intercept lower hands, then straighten the legs holding the rope.
