The world of CrossFit is a real treasure trove of a wide variety of exercises. Athletes, striving for constant growth and progress, come up with non-standard methods of working out muscle groups. One of them is rope exercises. CrossFit training using this equipment is very popular and not in vain.
In CrossFit, you will be asked to work not with a regular rope, but with a special sports equipment with a weight at the end. Thus, the target muscle groups are subjected to an intense load, achieved by transferring inertia to the end of the projectile.
What muscles work when performing the exercise?
Most CrossFit exercises with ropes are designed to strengthen and strengthen the arms by working the shoulders, biceps, and triceps. For any CrossFit athlete, functional arm strength is first and foremost important. And nothing develops it better than this projectile.
One of its advantages is the development of the deepest muscle layers of the arms. This is achieved due to the fact that the body receives not only dynamic, but also isometric load, and from different angles. In classical fitness, unlike CrossFit, you cannot get this effect, so it is impossible to achieve intensive growth and strengthening of muscle mass.
Working with a rope can be compared to a kind of constant superset. If, while lifting the barbell for biceps, the load on the arms alternates with their rest, this is not the case in CrossFit. In one phase you will work your biceps, and immediately after that you will work your triceps. Thus, the muscle fibers practically do not rest, but receive intense isometric stress. This greatly develops the strength endurance of the target muscles.
In addition to the arms, the whole body actively participates in movement during such CrossFit workouts. For example, when creating waves in a half-squat, the leg muscles and core act as body stabilizers. And the back helps the arms move. Therefore, an isometric and dynamic load is created on the arms and a static load on all other muscle groups.
Execution techniques
In addition to the classical methods, there are other techniques developed on their basis. They differ mainly in the position of their legs:
- The rope passes under the foot of one leg and over the other, forming a step. This method allows you to rise to even greater heights in two or three steps with minimal kicking.
- The option resembles the classic one, but when clamping the rope, almost the entire inner surface of the legs is used, including the thighs. This option does not allow you to develop a high lifting speed, but it helps to securely fixate, which can be important if you have recently started training and your arms are not yet strong enough.
Pros and cons of training with ropes
This seemingly unremarkable exercise has a number of advantages that will force you to include it in your workouts.
- This type of load can be effective for both experienced athletes and beginners.
- Although the arms receive the main load, the rest of the body is also included in the work - a comprehensive workout of all muscle groups is obtained.
- During such a workout, it is almost impossible to overload the joints, especially the lower body.
- The technique is such that you will need remarkable coordination. Therefore, feelings of equilibrium and balance develop.
- Exercising at high intensity burns fat.
- The load does not depend on the weight, but only on the speed of the exercise. And the speed is controlled by the weakest part - the wrists. Therefore, you simply physically cannot accelerate the ropes so as to get injured and at the same time not let go of them.
- Those areas that are practically not involved in other types of training are worked on.
- Increases overall strength and endurance of the body.
As you can see, the list of advantages is quite long. The only downside is that you will need special rope equipment, with the ability to attach them to the floor or wall. They are not available in every gym, and crossfit gyms are not as widespread in Russia as, say, in America.
How to rappel down correctly?
The most common mistake in rope climbing (especially in the case of beginners) is an incorrect and excessively fast descent. Many beginners literally slide their hands along the rope, which leads to calluses and burns. This is why quickly sliding along a rope is dangerous.
To avoid mistakes, when descending, grab the rope with your hands one by one. This will save your palms and add additional negative stress to your forearms, biceps and back muscles. This will make rope climbing an even more effective exercise.
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Rope climbing is a beneficial multi-joint exercise. If you're lucky enough to have access to a rope, add 3-5 rope climbs at the end of your workout. It will only take a couple of minutes, but you will be provided with a strong grip.
Rope exercises
In the arsenal of CrossFit fans there are a lot of exercises performed with this equipment. With such a projectile you can effectively work not only your hands, but also other parts of the body. In all the exercises described below, except the last two, the ends of the rope are taken in the hands.
Waves in a half squat
- Take a half-squat position.
- Alternately move your arms up and down, extending them at the elbow joint to create waves.
This CrossFit variation builds arm strength while also strengthening your core, back, and leg muscles.
Double wave
- Starting position as in the previous exercise.
- Using both hands at once, move up and down, creating waves on the rope.
The entire core works here, which develops the overall strength of the body.
Jumping with clapping
- Half squat position.
- The rope lies freely on the floor.
- Take a powerful jump.
- At the same time, raise your arms above your head to the maximum possible height.
- When landing, make an active movement with your arms, hitting the floor with the rope.
This develops explosive strength, which is necessary for barbell bench press or deadlift.
Waves in a half squat
Rotation with a projectile
- Hold your hands with the ends of the rope near your right thigh.
- Using your core, turn so that they are at your left hip, while at the same time turning your right leg and knee joint inward.
- As soon as the rope drops to the floor, immediately repeat for the other side.
The movement should be carried out exclusively by the effort of the body and legs - hands are needed only to hold the projectile. Suitable for developing core and leg muscles.
Rope throw from a standing position
- Stand up straight.
- Generating force from the bottom up, from your feet to your arms, raise your arms as high above your head as possible.
- Then, make a sharp and strong movement, throwing the rope to the floor.
During execution, all the muscles of the arms, as well as the back and legs, actively work.
Alternating wave jumps
- Stand straight, bring one leg slightly forward and bend at the knee.
- Straighten the other leg and take it back, resting it on the floor.
- Perform jumps with alternating legs. You should land with your leg bent in a lunge.
- At the same time, slam the rope on the floor.
Thanks to the combination of various loads, such crossfit develops the shoulder girdle well, and also actively involves the legs in the work.
Double wave + plank
- Stand straight with your feet shoulder-width apart.
- As you inhale, lift the rope above your head and immediately hit the floor with it.
- After this, immediately take a sitting position.
- As you exhale, take a plank position from a sitting position, throwing your legs back.
- Jump your legs back up, stand up and repeat from the beginning.
These varied CrossFit movements put intense stress on the entire body.
Running forward backwards
- Stand up straight.
- Run, preferably on your toes, first forward, then backward, at a distance of up to three meters.
- At the same time, create waves on the rope with your hands, while changing their amplitude.
In this way, you can develop your body's agility and endurance.
Double wave
Plank with wave
- Assume a plank position with one arm straight.
- The second hand should hold the end of the projectile.
- Spread your legs wider to achieve good support on the floor.
- Keep your spine straight.
- With your hand with the rope, begin to move sideways - left to right.
The point is that you simultaneously develop the abdominal and core muscles, maintaining the correct body position, and the shoulder area of the second arm, which moves with the rope.
Side plank with rope
- Attach one end of the rope to a weight.
- Get into a side plank position.
- Use your top hand to hold the other end.
- Pull the rope towards you until the weight is near you.
- Repeat for the other hand.
By performing a side plank with this complication, you give the obliques and transverse muscles an incredible load that cannot be achieved in the usual way.
Functional crossfit training with a rope can be used as an independent type of training.
A variety of exercises will allow you to intensively develop all muscles at once. In this case, you will have a minimal risk of injury during the workout. Video of basic rope exercises
Contraindications
Exercises with ropes are classified as quite complex, requiring a certain level of physical fitness to perform. During exercises with ropes, both the upper and lower parts of the body are actively working. CrossFit trainers like to supplement cable training with cardio, plyometrics, squats, lunges, etc. Therefore, this category of exercises is definitely not suitable for people with problems with the cardiovascular system, blood pressure, back and joints. In any case, if you have the mentioned diseases, before this kind of intense training it makes sense for you to consult with a specialized medical specialist.
Who is recommended to perform such training?
Almost all people can participate in such a program. These classes are suitable for people who:
- They want to lose weight quickly and not lose muscle mass. But at the same time, people who are obese are advised to first consult with a specialist, since many people with large body weight have problems with the heart and blood vessels.
- They want to pump up muscle tissue and tighten their figure.
- They want to increase their endurance and improve their health.
CrossFit can be practiced by both advanced athletes, teenagers and older people. However, you should correctly introduce CrossFit into your life, since the body of minors and the elderly is much weaker and more vulnerable than that of an adult. Therefore, they should simply reduce the load and take a break during the CrossFit workout.
Those who work out in the gym are advised to seek advice from a specialist, and at first train under supervision.
After all, despite the fact that doing the exercise seems simple, in reality it is quite difficult to do, and at first you will need advice from experienced people.
What can replace ropes with?
For those who don't want to work out in the gym, you can do it at home. However, using a rope at home is very inconvenient. Therefore, you can use weights, they are convenient and do not take up much space.
By working out with weights, you can also increase your body's endurance, pump up your muscles, and lose weight.
In addition, such exercises help develop coordination, strengthen blood vessels and stabilize the functioning of the heart and other organs.
With the help of a rope you can pump up almost all muscle groups, even the deepest ones, and develop endurance. During such training, the muscles of the abs, back, shoulders, legs and arms are used. In this case, you can create a program that will include only exercises with a rope, since they can replace the entire sports complex.
The load can constantly increase, since such activities cannot harm the body. In this regard, CrossFit training is suitable for almost all people, regardless of age and physical fitness. However, people in poor health should start small to prepare the body. CrossFit will not only allow you to pump up and tighten your figure, it will also strengthen the immune system, increase endurance and strength of a person.
