exercise.id: 0680 Equipo: rope
rope climb
exercise.body_part: back exercise.target: upper back Grupo: forearms
exercise.synergist:
forearms biceps shoulders
exercise.instructions.title exercise.instructions.subtitle
Chinese
面向绳子站立，双脚分开与肩同宽。 用双手抓住绳子，手掌朝向自己。 稍微弯曲膝盖并启动核心。 开始通过交替的双手动作将自己拉上绳子。 用双腿协助向上运动。 继续攀爬，直到到达所需的高度或绳索的顶部。 要下降，请在控制下降的同时反转双手的动作。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand facing the rope with your feet shoulder-width apart. Grab the rope with both hands, palms facing towards you. Bend your knees slightly and engage your core. Begin pulling yourself up the rope by alternating hand-over-hand movements. Use your legs to assist in the upward movement. Continue climbing until you reach the desired height or the top of the rope. To descend, reverse the hand-over-hand movement while controlling your descent. Repeat for the desired number of repetitions.
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