The site is always looking for new, interesting and effective training for readers of my fitness column. And on the eve of spring we want to offer you unusual exercises with training ropes. The majority are already equipped with such sports clubs, and trainers for CrossFit and the popular high-intensity interval and functional training routines often fill their group and individual lessons exercises using this long and flexible equipment.
This choice is very justified. After all, exercises with training ropes solve in a complex all the tasks that the average girl sets for her sports activities:
1. Complexly load everything, and first of all the stabilizer muscles, biceps and shoulder girdle.
2. They are fat-burning and help in weight loss - 300-500 kcal are consumed in half an hour of training, and the effect accelerated metabolism persists for another 36 hours after the end of training with ropes.
3. Develop endurance and explosive power.
4. Improve balance and coordination of movements.
5.Strengthens the cardiovascular system.
6. Due to its ease of use, novelty and enthusiasm, it is a good motivation not to miss training.
However, before we begin to consider the exercises themselves, let’s immediately clarify who they are contraindicated for. If you have problems with your heart, blood pressure, joints, spine, then, most likely, your attending physician will recommend that you refrain not only from exercises with a rope, but also from high intensity training. Also, if you are new to fitness, you should understand that in order to avoid various types of injuries due to improper technique for performing exercises with a rope, at first it is better to do them under the guidance of an experienced trainer.
The first thing your fitness coach will point out is that your core must remain stable and your back straight during rope exercises. Only the arms and legs move.
A lesson with training ropes is usually built on the following principle:
- perform each exercise for 30 seconds;
- we do 3 approaches to each exercise;
- between approaches we rest for 30 seconds, rest means we walk, drink water, but do not sit, do not stand or chat with a neighbor.
Also, hitting the floor with a rope can be done alternately, first with one hand, then with the other.
More difficult options for performing the exercise are side kicks. To perform them, move your hands with the rope to the left, and then lift them up and sharply hit the rope to the right of the body. On the next circle the blow should come to the left of the body, etc.
Exercise 4. Snake
Arms are spread out to the sides and parallel to the floor. Without crossing your arms in front of you, but only slightly moving and moving apart, we create a serpentine movement of the ropes along the floor.
Also, wave movements with a rope can be complicated by jumping up and supplemented between approaches to the main exercise with passing jumps on one or two legs to the right and left of the rope along its entire length, push-ups, squats, lunges, bench presses, etc.
Exercise 5. Pull-ups on a rope
This is an excellent one we are very familiar with school lessons physical education. It is performed on a vertically fixed rope. Fixing the lower end of the rope with your feet, pull your body up with your arms.
In a word, on the eve of spring, the rope can objectively become your reliable assistant in getting yourself into excellent shape. sports uniform. Good luck in mastering your new functional fitness equipment!
Crossfit training rope is widely used in functional training of amateurs and professional athletes various types. It looks like an extremely simple projectile, but it has great benefits and range. possible exercises. All movements are based on transferring the impulse created by the hands to the rope in a wave-like motion. Based on this, we can make certain requirements for the projectile:
- Flexibility— the crossfit rope must be flexible enough for smooth transfer of force.
- Length- this parameter will affect the maximum force that can be applied to the projectile.
- Specific gravity per 1 m— together with the length, it will set the level of maximum force and possible modes of working with the rope. For example, a light and short rope will not be relevant when working on explosive power.
- Wear resistance— the projectile is in constant contact with the floor and when working with hard surfaces, it is important that the rope withstands friction and lasts a long time.
- Softness of material — important parameter when working on wrestling mats, tatami and other soft floor coverings subject to abrasion. Some types of synthetic ropes are tough and can damage your flooring if used for long periods of time.
All these parameters are directly determined by the selected material.
Choosing rope material for CrossFit
For clarity, we will display the characteristics of the materials in a table where we will show the strengths and weaknesses of ropes for functional training. The selection is based on the Ultimate Sport rope range nominal diameter 40 and 48 mm.
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Name |
Cotton Ultimate 40 mm |
Original Ultimate 50mm |
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Specific gravity per 1 m |
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Flexibility |
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Wear resistance |
Minimum |
Minimum |
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Fiber stiffness |
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In simple words:
Cotton (CB) rope entry level, due to natural fiber it is easily damaged and cannot be repaired, flexibility indicators are average. The main advantage is the price.
Jute sports rope has the same problems as CB ropes. Natural jute fiber frays a little during use. Therefore, we mostly recommend using it outdoors.
Black synthetic rope - Wear-resistant, three-strand models have problems with unraveling, we recommend considering the Prime model with a special type of weaving. Easily repaired with a lighter. Good rope flexibility.
Advantages and disadvantages of materials:
|
Advantages |
Flaws |
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Cotton Ultimate 40 mm |
Low wear resistance, frays |
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Original Ultimate 50mm |
Soft touch, environmentally friendly material |
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Synthetic Ultimate Prime 50 mm |
Has no analogues on Russian market. High wear resistance, average characteristics, price/quality ratio. The rope consists of three fibers, each fiber has a special weave that prevents unraveling, even with very frequent use |
Thanks to the special weaving, the rope is highly flexible |
|
Synthetic Ultimate Elite 40mm |
Soft, flexible, will not damage the floor covering (wrestling mat, mats, tatami), looks premium in appearance. Has good performance in absorbing shock waves. |
Not suitable for outdoor activities and hard surfaces (sand, asphalt) |
|
Synthetic Ultimate Strong 40mm |
Heavy, suitable for really physically developed and strong athletes who no longer have enough standard rope. Great for practicing explosive movements |
Hard fiber, combined with weight, can damage the floor covering (parquet, mats, tatami, carpets) |
Choosing rope length for crossfit and functional training
The main recommendation is the longer the better. A long rope will allow you to use the entire range of possible exercises for athletes of various levels of fitness. There are no exact characteristics when choosing the length. Everything is determined by the athlete’s level of preparedness, the specific gravity of the projectile per 1 m, and the surrounding space in which the rope is used.
- 9 m - beginners, children, girls.
- 12 m - average athletes, teenagers, girls with a certain level physical fitness
- 15 m - most men of average fitness level, strong women, university level
- 20 m - trained athlete (wrestling, rugby, skiing, hockey, etc.)
- The 25m is a real beast when it uses the full potential of the rope for the most powerful athletes.
In general, these are all the characteristics that will help you choose a rope. If you have any questions, you can always get professional advice from our specialists. We are always open for communication, we will help you produce a rope according to your requirements and needs.
Good luck to you in achieving your goals! Have a good mood!
At first glance, exercises with ropes may seem stupid to many. In fact, such training is no less, and in some ways even more effective. strength exercises. Strength training is important for a fighter, but it needs to be diluted with something. Ropes are not bad for this.
Exercises with ropes develop both strength and endurance in a fighter. By performing exercises for at least 30 seconds at a fast pace, you will load your muscles no less than in the gym.
Why should you include rope exercises in your workout?
The two main benefits are the development of endurance and the strengthening of many muscles. It strengthens the forearms very well and strengthens the grip; it also strengthens the muscles of the back and shoulders. You can focus on almost any muscle. At the same time, thanks to the absence large scales, such exercises are safe for joints. Also, such workouts do a very good job of burning excess weight.
Execution technique
The essence of the exercise is to create wave-like movements in the rope. They can be performed with different amplitudes and in different planes. In this case, you can use different lengths and thicknesses of the rope, and also use a wide variety of grips. If you want to increase the load on your legs, squat lower.
Make sure that the movements are performed with the whole body. Only correctly performing exercises with ropes will allow you to include all links of the biomechanical chain from legs to arms. And the ability to engage all the muscles during a strike or technique is very important for a fighter.
There is no point in explaining the technique; it is better to see once than to hear a hundred times.
Thank you, very interesting article
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Contents of the article
People often think that rope exercises are a waste of time. However, when the right approach the effectiveness of such activities may be higher compared to strength training. With the help of ropes you can increase your strength and endurance. Each movement is performed as intensely as possible for 0.5 minutes. This is what allows you to load your muscles no less powerfully than when working with weights.
Benefits of rope exercises
This training has many advantages, but we will highlight only a few of the most significant:
- Many exercises have been created that allow you to effectively load various muscles.
- You don't have to work with heavy weights, and thus don't put stress on your joints.
- You can pump up almost all muscle groups.
- The classes are fun and not psychologically depressing.
- According to research, one activity requires you to consume about 50 calories.
- All movements have high biomechanical functionality, which dramatically reduces the risk of injury.
What exercises can you do with a rope?
As we said above, the essence of training with ropes is high intensity. You should perform three sets of each movement, working for half a minute on each. The pause between sets should not exceed thirty seconds.
- Double wave. You need to take a half-squat position, while the spinal column should be strictly vertical. Place your feet width apart shoulder joints, and the toes should point forward. There should be a rope in each hand, after which you begin to move down and up, thereby creating wave-like movements of the ropes. The body should always remain vertical and the rhythm of the movement should be even. The movement is designed to strengthen muscles shoulder girdle and forearms.
- Intermittent waves. This rope exercise is very similar to the one we discussed earlier. The difference is that you should not move your arms simultaneously, but alternately. This allows for more active use of the body stabilizers compared to a double wave.
- We pick it up and throw it. The initial position corresponds to a double wave. Taking the ropes in your hands, pull them tightly. Having lifted the projectile up, sharply throw the ropes down. The ropes should be thrown alternately from right to down, and then from left to down. The muscles of the forearms, arms and abs are actively involved in the work.
- Double jump rope. Surely some of you jumped over the double jump rope. To perform this exercise with a rope, you should pick up the apparatus and make movements in a circular path. Right hand in this case, they must move in a clockwise direction. And the left is against it. After each set, you should change the direction of arm movement.
- Double jump rope and alternating back lunge. This exercise is the most difficult in the entire rope training program. This is due to the fact that it combines double alternating waves (the first and second exercises). Using your arms, you should perform a double wave motion and alternate lunges with your legs back, touching the ground knee joints. This movement allows you to actively work out almost all the muscles of the body.
