In the hours of physical education do you need to be able to climb the rope? Or do you just want to improve this exercise for fun or to keep fit? Follow the instructions in the article, and with the right doses of attention and concentration, you will be able to reach your goal in a short time.
Steps
Method 1 of 1:
Step 1. Grab the rope by bringing both hands above your head
Step 2. Take a small jump as you pull the rope towards you, you will lift yourself up
Step 3. To get more grip, loop the rope around one leg and, as in the picture, use your foot to anchor yourself
Step 4. With your arms, reach as high as possible (some say no further than your nose), and grab the rope firmly
Step 5. Release your foot from the rope
Using your abdominal muscles, bring your knees up to chest height. Secure your foot in the rope again.
Step 6. Extend your legs and move your arms to reach the highest point above you again
Step 7. Repeat the movements described until you reach the upper end of the rope
Step 8. When it's time to step down, release your foot from the grip
Support the weight of your body by distributing it evenly between your legs and arms, slide your feet down and move your hands, one under the other, along the rope towards the ground.
Advice
- Some ropes are equipped with knots at regular intervals. Use them to get more grip with your feet as you move your hands upward.
- Train to strengthen your upper body muscles.
- Move efficiently and smoothly.
- When you feel the need, take a break.
- Wear shoes and pants to protect your skin from rubbing against the rope.
- To improve your grip, try hanging a rolled-up towel on a bar or anything you can use to perform lifts. Then, grabbing the towel with both hands, perform a 90 degree lift by bringing one shoulder to the bar, return to the starting position and repeat with the other shoulder.
- Do push-ups and sit-ups to improve your fitness and be able to climb a rope more easily.
Warnings
- If you feel dizzy, get off immediately. Otherwise you risk falling and being seriously injured.
- Don't get off the rope too quickly to avoid causing friction burns!
- Don't let go of the rope.
- If possible, ask someone to supervise you during the exercise, you may need help.
