How to learn to climb a rope: effective ways. Let's learn how to climb a rope in different ways? An easy way to climb a rope

Each of us remembers how, when we were still schoolchildren, we passed the standard in physical education classes: rope climbing. It is not for nothing that this exercise is included in 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 rope from childhood, then you don’t have to worry about his physical development. Because this exercise strengthens almost all muscle groups. To a greater extent, when practicing on a rope, the muscles of the arms, legs, back and abs are used.

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 doesn’t turn out like in the cartoon “Beware, Monkeys!”, when the poor mother only had time to correct the tricks of her fidgets. A great way to entertain your child and at the same time develop his physical abilities is to purchase sports complex, which includes the rope.

Any child, starting from 3 years old, will enjoy climbing a rope. 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 are presented in the catalog of the company "Sports Corner". A good choice would be such DSKs as “Pioneer” and “Samson”. In addition to the rope, they have rings, a horizontal bar, a ladder, etc. If it is not possible to purchase a whole complex or it is already in the nursery, but the rope is not provided for, you can buy this sports equipment separately.

How to learn to climb a rope

To learn this wisdom, you do not need to be a sensei or guru. But it is important to have a strong grip and at least minimal physical fitness. Exercises such as hanging on a horizontal bar with two hands or one at a time will help you develop your grip; stretching the expander statically, that is, with a delay at maximum load, or dynamically - many quick jerks (instantaneous load); lifting barbells with a large diameter; exercises with powerball and others.

In order to teach a child how to climb a rope correctly, you need to start small, using your imagination and turning activities into a game. For example, for starters, you can invite him to swing on a rope, holding himself only with his hands, like a little monkey. Or put a towel (newspaper, magazine, sheets of paper) under the rope and say that this is a puddle (river, ravine) and you must definitely fly over it, holding onto the rope with your hands. This way the child will learn to hang on a rope, and this is already half the battle.

Having taken the first step, we move on to more difficult exercises on a rope. The child needs to grab onto the motionless hanging rope with his hands and feet. Correct grip It’s better to practice on a gymnastic stick or pole. Hands should be at chest level or slightly higher, and legs: one should be adjacent to the sports equipment with its front part, the second should go around the back and close the grip. Then, invite the child to swing the rope without touching the floor or walls - using body manipulation.

When the child succeeds in all the above rope exercises with a bang, training should begin. correct technique rope climbing.

Rope climbing technique

We've given you the basics of how to learn to rope climb. Now it’s time to describe the correct technique and the main ways to perform this seemingly simple exercise.

There are two main rope climbing techniques:

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

2 – The second one depends entirely on the strength of the hands. She answers the question: how to climb a rope. This technique is faster, but also more energy-consuming. Starting position: hanging on a rope, legs straightened, one arm at chest level, the other straight above your head. Next, you need to bend your legs and grab them higher, and swap your hands - now the one that was on top is at chest level, while 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 system. A rope as an element of a children's sports complex will help your child grow up healthy and strong.

A climbing rope is a sports equipment without which it’s hard to imagine anyone gym. Modern ropes are made from synthetic materials (nylon, nylon, silone).

For reliability, an organic or steel core is mounted inside the rope, acting as a base and giving it shock-absorbing properties. Synthetic ropes are more reliable, durable and more practical to use compared to their organic cotton-based counterparts. The most convenient ropes for climbing are those with a diameter of 3 to 6 cm.
Scope of application of the rope

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

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

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

Many people who stand in front of a rope for the first time are interested in the natural question “how to climb a 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;
- technology 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 maximum possible height (without jumping);

On the count of “one”, you need to pull up and bend your legs so that your knees are at waist height, while simultaneously grabbing the rope with your feet. The main emphasis here is on the correct grip with the legs, since this method involves the main load on them.
To do this, the rope is fixed between the instep of one leg 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”, the legs bent at the knees need to be straightened, climbing up the rope. With this movement, the arms bend;

With “three” hands, one by one grabs the rope at a height that will be comfortable for the person (at first, you should not stretch your arms as far as possible). The main load is transferred to the legs fixing the rope;

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

The technique of climbing a rope “in two counts” is performed in the following order:

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

At “one time” the same grip is made with the legs as in the technique described above;

On the count of “two” - simultaneous pulling up with the legs and intercepting the rope with the hand that was bent. outstretched arm at the same time, accordingly, it is bent and placed at the level of the chin.

This is a more complex method of execution, since interception and lifting have to be done almost simultaneously. If you plan to overcome a small height, then the “two-step” technique will be more effective.

Both types of rope climbing considered are based on 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 the entire load is transferred to the arm muscles. Each time you pull yourself up, your hands alternately move up the rope.

The method does not involve insurance in the form of a rope clamped between the legs, so it is the most dangerous, but at the same time the fastest. Before you begin this technique, you need to feel confident when doing pull-ups on the bar.

Rope exercises allow you to develop muscles throughout the body: arms, legs and torso. Climbing is not the best popular sport however, it has many advantages. This type of activity will not only teach the child perseverance, but will also give a lot of positive emotions. This article will tell you how to teach your child to climb a rope easily and with pleasure.

Step One: Preparatory Exercises

Like many other sports, rope climbing requires proper training, without which it will be more difficult for your child to achieve quick results. This can lead to loss of interest in activities.

Basic muscle development

First you need to prepare your child for physical activity. Squats, push-ups, and exercises with small dumbbells are necessary for at least two to three weeks. After this, you can begin training using a rope.

Exercise One: Firm Grip

It is important to learn how to hold the rope firmly and correctly while moving. Hands should clasp the rope on the sides. You should not allow your child to grab the rope in any strange way.

The baby should grab the rope as high as possible and lift his legs by weight. From straight position they bend at the knees and then drop back down.

Exercise two: Strong legs

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

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

Step two: Familiarization with techniques

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

How to climb in three steps:

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

1. Starting position: arms and legs tightly grasp the rope.
2. The child pushes off with his feet, lifts them, and fixes his position.
3. Immediately after the second step, he moves his hands 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 slightly higher than the other, legs gripping the rope with the heel of one foot and the toe of the other.
2. Hands move over the rope, the child pushes off with his feet and moves upward.

How to climb without using your legs:

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

It is not advisable to climb a rope with gloves on, as this weakens your grip. It is better to use chalk or magnesium to prevent slipping.

Do not slide while moving down.

You cannot jump from a height, even onto the mat. This is the most common reason injuries in the classroom.

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

When preparing for a lunge, you need to squeeze your shoulders and tense your core, and look up while climbing.

Waving your arms is a bad habit; they should always be at a minimum distance from the rope.

A book is being published by Alpina Publisher. It contains several dozen “testers” of a wide variety of skills that can be learned in a short time. If one of the activities really captivates you, you can always continue to master it - already at a serious level.

With the permission of the publisher, GO.TUT.BY publishes an excerpt from the book: about how to master rope climbing.

— People rarely have to climb ropes (unless they belong to a secret society of those who climb trees to trim branches). Climbers usually have no idea how to do this because they use special climbing equipment. In some gyms There are still thick ropes left for climbing, and some manage to cope with them. For others, even this relatively simple climb is an act as mysterious and complex as an Indian rope trick. However, climbing is a useful skill that combines coordination and strength, and it can even save your life if you suddenly find yourself in some dark crevice from which the only way to get out is a rope dropped from above. And, most likely, there will be no knots on it, such as in children's adventure books. So you have to choose whether to climb it or die...

• A thick rope is easier to climb because the friction between your feet and the rope—a key trick—is greater. The diameter of the thin rope that tree trimmers usually use is about one and a half centimeters, and hanging on it is not very pleasant. You can tie a knot in it or attach a special climbing device that you can slide up and catch on as you move your feet. But in any case, the trick is in the feet, not in the hands. You should wrap the rope around your legs in an S shape so that the foot on the top bend rests firmly on the one on the bottom. It is better to climb a thin rope in boots or sturdy sneakers, rather than barefoot. A thicker rope can be climbed in thin, light shoes, and you won't have to tangle your feet so much in the rope. The idea is to create a strong brake on the rope that will move upward when the top foot is not pressing on it, and remain stationary when the top foot is pressing on it. For a short moment, when your feet move up, you will have to hang on your hands. You bend your knees, apply the "brake" and step onto the rope, straightening your knees and stretching upward. You should only hang on your hands, and gain height by straightening your knees.
• You should hang by your hands for a second or two while your legs wrap around the rope and move upward. You then squeeze the twists of the rope between your feet to secure the position. This will allow you to grab the rope above and repeat the process. This method significantly reduces the stress on the arms, so it's really a matter of coordination and skill, not strength. Part of this skill is getting the rope to wrap around your feet without slipping off them.
• Start training on a thick rope and then move on to thinner ropes. If you want to master thin rope for tree climbing, practice with a climbing clamp that you can hang from and move your legs up and down to get used to it.
• Rope climbing is an excellent full-body workout. While modern gyms may not have the old rope hanging from the ceiling, this kind of workout is making a comeback in popularity. This unique exercise, it strengthens the core muscles, strength and coordination of the muscles of the ankles and feet.
• You can train yourself to climb a rope for a while. At first you may think that you are not strong enough, but as you gain experience, you will realize that this is absurd. With the right technique, rope climbing requires much less strength than a beginner might imagine. Once you reach a certain level, you will begin to specifically use weights to make the exercise more difficult.
• Climbing trees comes with some risks.(I once fell out of a tree and broke my arm), but if you do it carefully, with the right equipment and companions, you can easily determine your acceptable risk limits.

The gymnastic rope is an interesting element of the game, which also brings benefits for health and physical development.

Lifting and pulling up on a rope perfectly strengthens the muscles of the arms, legs, back and abs. The rope perfectly develops the vestibular apparatus.

You need to start with introductory exercises: How to climb a rope? The child sits down by the rope and grabs it with his hands at chest level and rises up, alternately intercepting the rope with his hands. The same exercise must be performed from a squat position. A similar exercise in which you need to hold onto the rope with straight arms above your head. Repeat the previous exercise, holding the rope at chest level and raising your legs. The baby holds on with an arbitrary grip, swinging on a rope. Hold freely and try to raise your legs to a hanging position while lying down. The child holds on to the rope, stepping with his feet in a hanging position, lying forward, backward, in a circle, etc.

How to sit on a rope? Sitting on a bench next to a hanging rope, you need to grab it with the soles of your feet and spread your knees to the sides. Repeat the exercise, only holding the rope with your hands. Holding the rope with your hands and grabbing it with the soles of your feet, you need to rise above the bench.

Grasping the rope with your feet is more difficult, so it is necessary to perform lead-in exercises on the rope: The child sits on a bench, holding it vertically in his hands gymnastic stick. The foot of the right foot should be turned with the toe inward and applied with the outer side to the stick, and the foot of the left foot should be turned with the toe outward and pressed right hand to the stick on the other side - hold the stick with your feet; repeat the exercise, sitting on a bench, holding on to the rope.

Technique for climbing a rope from a hanging position while standing on straight arms in three steps: The first method of climbing a rope: bend your legs and pull them higher, grab the rope with the outer sides of your feet and knees, while bending your arms slightly. The second method teaches how to climb a rope correctly: resting your feet on the rope, you must straighten your legs and bend your arms without moving them. The third way to climb a rope from a hanging position: grab the rope with straight legs and alternately grab your hands as high as possible.