How to learn to climb a rope? Preparatory exercises, tips and climbing techniques

Many of us remember that climbing a rope was one of the exercises in physical education classes. But today, not every adult, let alone a child, owns this, in general, the necessary climbing technique. But in vain. Such a scramble is not only an exciting and bringing positive emotions, but also a good practice: agility, physical strength are trained, the vestibular apparatus and general coordination of movements are developing. How to learn to climb a rope, we are in a hurry to tell you today. Let's start with the preparation.

Preparatory exercises

Before you learn to climb a rope from scratch, you need to prepare your body for a new load:

• First of all, strengthen your hands with classes with the usual carpal expander.
• The following exercise will help strengthen the muscles of the arms and legs: hang on a rope while keeping it with legs crossed below the knees. During the exercise, you need to alternately rearrange the hands up and down.
• Grab the rope with your hands as high as possible and hang on it. Do not help yourself with your feet. Your goal is to hang as long as possible. As soon as you can easily cope with this exercise, try to pull yourself on a rope, also without using your legs.

Before climbing

How to learn to climb a rope quickly? First of all, you need to prepare yourself for the exercises:

• For better adhesion to the rope material, generously sprinkle your palms with magnesia or regular chalk.
• As an alternative, you can use ordinary sports (yacht) gloves without fingers. Some of them are additionally reinforced with special inserts on the palms.

Climbing Techniques

If you are interested in how to learn to climb a rope, then we will present you three popular techniques in which you can try yourself:

• "Caterpillar". Standing, hang on a rope. In this case, the latter should be grasped as high as possible. Bend your legs, crossing so that between them to capture the rope. Extending your legs (but not removing the cross!), Move your arms higher and tightly tighten the rope. Repeat as many times as necessary. You need to get back down like this: tightly clasping a rope with your cross-legs, bend, lowering your hands below. Then slide your feet down the rope and fix it with a cross.
• Speedy way. Before you learn to climb a rope using this technique, remember that it requires a greater expenditure of energy, although it differs by the speed of movement. In the starting position, grab the rope so that one arm is as high as possible above your head, and the other at chest level. Bend your legs, fixing the rope at their cross. Then swap hands. Again, bending your legs, hold the rope with them and repeat the action. The reverse should be as follows: first of all, grab the rope at the level of your abdomen, and then lower your legs down.

• Power way. The most extreme - you can learn it only by mastering the two previous techniques. The meaning of the movement here is to simultaneously move up (and during the descent - down) hands, only indirectly helping yourself with your feet.

Expert Advice

For those who are interested in how to learn to climb a rope, we’ll present the tips from M. Bondi (Guinness World Records champion in rope climbing):

1. In the starting position, put your hands shoulder width apart, bend your knees slightly.
2. Depending on whether you are right-handed or left-handed, with one hand grab the rope as high as you can.
3. Get ready for a jerk - tighten your body and lower your shoulders.
4. When pushing off the floor with the opposite hand with your foot, make a sharp movement, as if you were hitting someone under the breath.
5. Your jerk should be directed upward, so that with your second hand you catch not the air, but the rope.
6. It is important to grab as high as possible. However, at first you can take small "steps" with your hands.
7. In the further advancement on the rope it is important to catch the rhythm: to extend the arm - to grab - to pull up - to make a new leap.
8. At first it will be difficult for you to rise on one hands - actively help yourself and your feet. Raising your knees, make a cross-lock: you must skip the rope under one foot and over the other. Now you can lean on this "step", carefully fingering your hands up.
9. The big mistake is hanging out on a rope. Your hips should fit snugly against it.
10. Do not swing your arms wide. They should be as close to the rope as possible.
11. When you go down, in no case do not slide down the rope, you just erase your palms "to the meat." It is necessary to move, alternately fingering (and legs, if it is difficult for you to go down without them).

How to educate a child?

And how to learn to climb a rope a girl or boy? You can prepare a child as follows:

• First, teach the young athlete just to hang on the rope for as long as possible.
• Then gently rock the rope over the mats - the baby should be able to stay on it while doing so.
• The next stage is to invite the child to swing the rope himself with the movements of his body, without touching the floor or walls.
• The final preparatory stage will be the training of clamping with your feet - it is best to do this with a gymnastic stick or pole. The child must learn to perform the correct grip: one foot is adjacent to the sports equipment with the front part, the second bends around its inside, closing the cross.

Now you just need to turn to teaching a boy or girl climbing techniques.

Preparatory exercises and periodic training will help both an adult and a child soon to easily learn to climb a rope. It is important at the same time to move consistently from simple to complex, not to be lazy to work on errors and consolidate the result.