The site is always looking for new, interesting and effective workouts for readers of his fitness column. And on the eve of spring, we want to offer you unusual exercises with training ropes. Most of them are already equipped sports clubs, and trainers in CrossFit and the popular high-intensity interval and functional training often fill their group and individual sessions exercises using this long and flexible piece of equipment.
This choice is highly justified. After all, exercises with training ropes solve in a complex all the tasks that the average girl sets before her sports activities:
1. Everything is loaded in a complex way, and first of all, the stabilizer muscles, biceps and shoulder girdle.
2. They are fat-burning and help in losing weight - 300-500 kcal is consumed in half an hour of training, and the effect accelerated metabolism persists for another 36 hours after the end of training with the ropes.
3. Develop endurance and explosive strength.
4. Improve balance and coordination of movements.
5. Strengthen the cardiovascular system.
6. Due to its ease of use, novelty and enthusiasm, it is well motivated not to miss workouts.
However, before proceeding to the consideration of the exercises themselves, let's immediately make a reservation to whom they are contraindicated. If you have problems with the heart, pressure, joints, spine, then most likely your doctor will recommend that you refrain not only from rope exercises, but also, in principle, from high intensity training. Also, if you are new to fitness, you should understand that in order to avoid various kinds of injuries due to incorrect 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 instructor will point out is that during rope exercises, your core must remain stable and your back straight. Only arms and legs move.
A lesson with training ropes, as a rule, is built according to the following principle:
- each exercise is performed for 30 seconds;
- for each exercise we do 3 approaches;
- between sets we rest for 30 seconds, we rest - that means we walk, drink water, but we don’t sit, we don’t stand and we don’t chat with a neighbor.
Also, blows to the floor with a rope can be performed alternately, then with one or the other hand.
More difficult options for performing the exercise are side impacts. To perform them, move your hands with a rope to the left, and then lift them up and sharply hit the rope to the right of the body. On the next lap, the kick must come to the left of the body, and so on.
Exercise 4. Snake
Hands are spread apart and parallel to the floor. Without crossing our arms in front of us, but only slightly shifting and pushing 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 sets at the main exercise with a passing jump on one or two legs to the right and left of the rope along its entire length, push-ups, squats, lunges, bench press, etc.
Exercise 5. Pull-ups on a rope
This is excellent, we are well acquainted with school lessons physical education. It is performed on a vertically fixed rope. Fixing the lower end of the rope with your feet, pull the body up on your hands.
In a word, on the eve of spring, the rope can objectively become your reliable assistant in bringing yourself into excellent shape. sportswear. Good luck in mastering the new functional fitness equipment!
The crossfit training rope is widely used in the functional training of amateurs and professional athletes various kinds. In appearance, an extremely simple projectile carries great benefits and a spectrum possible exercises. All movements are based on the transfer of momentum 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 a smooth transfer of force.
- Length- this parameter will affect the maximum force that can be applied to the projectile.
- Specific gravity per 1 m- in combination with the length, it will set the level of maximum effort and possible modes of operation with the rope. For example, a light and short rope will not be relevant in explosive work.
- wear resistance- the projectile is in constant contact with the floor and when working with hard surfaces it is important that the rope withstand friction and last a long time.
- Softness of the material — important parameter when working on wrestling mats, tatami and other soft floor coverings subject to abrasion. Some types of synthetic ropes are hard and can damage the flooring if used for a long time.
All these parameters are directly determined by the selected material.
Choosing a Rope Material for CrossFit
For clarity, we will display the characteristics of the materials in a table where we show the strengths and weaknesses of the ropes for functional training. Choices based on the Ultimate Sport range of ropes nominal diameter 40 and 48 mm.
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Name |
Cotton Ultimate 40 mm |
Original Ultimate 50 mm |
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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 (HB) - rope entry level, because of the natural fiber, it is easily damaged and cannot be repaired, the indicators of flexibility are average. The main advantage is the price.
Jute sports rope - all the same problems as cotton ropes. Natural jute fiber frays a little during operation. Therefore, we recommend using it outdoors to a greater extent.
Synthetic rope black - Wear-resistant, three-strand models have problems with unweaving, 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:
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Advantages |
Flaws |
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Cotton Ultimate 40 mm |
Low wear resistance, frayed |
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Original Ultimate 50 mm |
Soft touch, eco-friendly material |
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Synthetic Ultimate Prime 50mm |
Has no analogues in 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. |
Due to the special weaving, the flexibility of the rope is high |
|
Synthetic Ultimate Elite 40mm |
Soft, flexible, will not damage the floor covering (wrestling carpet, mats, tatami), looks premium outwardly. It has good shock absorption performance. |
Not suitable for outdoor activities and hard surfaces (sand, asphalt) |
|
Synthetic Ultimate Strong 40 mm |
Heavy, suitable for really physically developed and strong athletes who no longer have enough of a standard rope. Great solution for practicing explosive moves |
Rigid fiber, combined with weight, can damage the flooring (parquet, mats, tatami, carpets) |
Rope length selection for crossfit and functional training
The main recommendation is the longer the better. A long rope will allow you to use the whole range of possible exercises for athletes of various levels of fitness. There are no exact characteristics when choosing a length and does not exist. Everything is determined by the level of preparedness of the athlete, the specific weight of the projectile per 1 m, and the surrounding space in which the rope is used.
- 9 m - for beginners, children, girls.
- 12 m - average athletes, teenagers, girls with a certain level physical fitness
- 15 m - most men of an average level of fitness, strong women, university level
- 20 m - trained athlete (wrestling, rugby, skiing, hockey, etc.)
- The 25m is a real beast if it uses the full potential of the rope, for the most powerful athletes.
In general, these are all characteristics that will help you choose a rope. If you have any questions, you can always get professional advice from our experts. We are always open for communication, we will help to produce a rope according to your requirements and needs.
Good luck in achieving your goals! Have a good mood!
At first glance, rope exercises may seem silly 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.
Rope exercises develop both strength and endurance in a fighter at the same time. 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 workouts?
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 back muscles and shoulders well. You can focus on almost any muscle. However, due to the absence big weights, such exercises are safe for the joints. Also, such workouts are very good at 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, as well as use a wide variety of grips. If you want to increase the load on your legs, sit down lower.
Make sure that the movement is made by the whole body. Only the correct execution of exercises with ropes will allow you to include in the work all the links of the biomechanical chain from legs to arms. And the ability to turn on all the muscles during a strike or a reception is just very important for a fighter.
It does not make sense to explain the execution technique, it is better to see once than hear a hundred times.
Thanks, very interesting article.
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The content of the article
Often people think that rope exercises are a waste of time. However, when right approach the effectiveness of such exercises may be higher in comparison with strength training. With the help of ropes, you can increase the indicators of strength and endurance. Each movement is performed as intensively as possible for 0.5 minutes. This is what allows you to load the muscles no less powerfully than when working with weights.
Benefits of Rope Exercises
This training has a lot of advantages, but we will note only a few of the most significant:
- Many exercises have been created that allow you to effectively load various muscles.
- You do not have to work with heavy weights, and thereby not burden the joints.
- You can pump almost all muscle groups.
- Classes are fun and do not depress psychologically.
- According to research, one session requires about 50 calories from you.
- All movements have a high biomechanical functionality, which dramatically reduces the risk of injury.
What Rope Exercises Can You Do?
As we said above, the essence of rope training is high intensity. In each movement, you need to perform three sets, working for half a minute in each. The pause between sets should not exceed thirty seconds.
- Double wave. You need to take a semi-squat position, while the spinal column should be located strictly vertically. Place your feet wide shoulder joints and socks should point forward. A rope should be located in each hand, after which begin to perform movements up and down, thereby creating a wave-like movement of the ropes. The body must always remain vertical, and the rhythm of the movement should be even. The movement is designed to strengthen the muscles shoulder girdle and forearms.
- Intermittent waves. This rope exercise is very similar to the one we discussed earlier. The difference is that you must move your hands not at the same time, but alternately. This allows more active use of the hull stabilizers compared to a double wave.
- We pick up and throw. The initial position corresponds to a double wave. Taking the ropes in your hands, pull them tightly. Raising the projectile up, sharply throw the ropes down. The ropes should be thrown alternately from the right down, and then from the left down. The muscles of the forearms, arms and abs are actively involved in the work.
- Double jump rope. Surely one of you jumped in childhood through double jump rope. To perform this exercise with a rope, you should take the shells in your hands and move along a circular path. Right hand while moving in a clockwise direction. And the left is against. After each set, you should change the direction of movement of the hands.
- Double rope and alternate back lunge. This exercise is the most difficult in the entire rope training program. This is due to the fact that it combines a double intermittent wave (the first and second exercises). With the help of your hands, you should perform a “double wave” movement 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.
