Climb com corda

Execução

1. Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
2. Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
4. Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
5. To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Mesma função, outro equipamento

• Barra fixa Peso corporal
• Pullover com barra, com braço flexionado Barra
• Iso remada na máquina Máquina
• Alto remada na polia, ajoelhado Cabos
• Arremesso ao solo, acima da cabeça Medicine ball
• Grande dorsal dorsi-liberação miofascial Rolo de liberação