Why rope climb?
Rope, unlike the usual pull up bar is rough
and unsteady. It requires a different type of grip, strength and stability to
be conquered and is one of the most rigorous methods to get arm strength. Grip
strength is one of the results of rope climbing.
The amount of stabilization required
in climbing a rope is way more than any kind of pull ups or push ups. Rope
climbing gives you extra ordinary arm, wrist, grip and back strength. It is a
reliable test to check a person’s upper body strength even more than weight
lifting. Other than its muscle strengthening attributes, rope climbing is
extremely fun.
One of the major advantages of rope
climbing is that it induces inter-muscle coordination, increase your core
strength and stamina.
Alternate pull up
Hold the rope with one hand above the other
and try to pull yourself up. You will be able to pull up when your arms will be
fully raised to grab the rope firmly. Alternate the hands position by placing
the right above he left first and then the left hand above the right. Complete
10 reps for beginners.
Butterfly assist climb
In this climbing technique, you jump
slightly to grab the rope with both hands and then assist the climb by holding
the rope with both feet such that both the heels touch each other. Now the feet
will bolster you while you reach your hands above their current position to
climb up.
Bridge pull ups
Bend over in a bridge position and grab the
rope while leaning. Now pull yourself up in three climbs and then go back to the
bridge position. Repeat this 10-15 times and then take a break to allow muscles
to relax. Resume if you are not sore.
Climbing two ropes simultaneously
Once you are at a decent physical fitness
level and have been working out with ropes for quite some time, you can move a
level up by climbing on two ropes at the same time. This again helps you focus
on two things at once and increases your reflexes.
Climbing with weights
If you have been lifting weights then this
workout shouldn’t be a problem after you get used to the rope. In case you
haven’t been working out with weights before you will need to get some guidance
from a trainer regarding where you need to have weights first.
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