Content

• Steps
• Tips
• Warnings
• What do you need

Do you need to climb a rope for a gym class? Or do you just want to learn it? Follow these instructions carefully and with concentration and you will be climbing the rope in no time!

Steps

1. 1 Take the rope with both hands over your head.
2. 2 Pull the rope down, and jump up a little yourself, and you will find yourself in the air.
3. 3 Wrap the rope around one leg and squeeze it with your feet to secure yourself.
4. 4 Reach as high as you can with your arms (some people think you shouldn't reach above your nose) and grab the rope firmly.
5. 5 Release the rope with your feet. Pull your knees towards your chest with your abdominal muscles. Secure your feet to the rope again.
6. 6 Shift your weight to your feet and move your arms as high as possible.
7. 7 Repeat this movement of the worm until you reach the top of the rope.
8. 8 As you descend from the rope, loosen your grip with your feet. Distribute your weight evenly between your arms and legs, and move your legs and arms downward gradually.

Tips

• Some ropes have knots. You can use them to rest your feet.
• Move evenly and efficiently.
• Strengthen your upper body.
• Wear shoes and trousers to avoid rubbing the rope against your skin.
• Rest if necessary.
• To improve your grip, hang a rolled towel on the bar and do pull-ups on it, alternately lifting one shoulder or the other.
• To make this exercise easier, do squats and push-ups.

Warnings

• If you feel dizzy, descend immediately. You could fall and cause serious injury to yourself.
• Do not let go of the rope so as not to fall off it.
• Don't slide off the rope quickly, you don't want to get burned!
• Ask someone to look after you. You may need help.

What do you need

• Arms
• Legs
• Muscle
• Courage
• Strong upper body
• A friend to look after you (if possible)
• Rope
• Something to tie a rope to
• Litter to cushion a possible fall