Crossfit exercises
5K 0 03/15/2017 (last revision: 03/20/2019)
Triple jumping rope is an exercise that requires a good development of the athlete's speed-strength qualities. It is used to increase the speed of the hand muscles, develop the explosive strength of the core muscles, intensify training in the framework of crossfit complexes, increase anaerobic endurance and accelerate fat burning processes, since it requires considerable energy consumption.
Before embarking on the study of triple jumping rope, master the correct technique for performing double jumping rope, bring the movement to automatism. It is also advisable to regularly start doing other exercises that increase the speed of the hands, such as push-ups and pull-ups with claps, jumps from the stand, double or triple clap burpees, and horizontal rope exercises.
The main working muscle groups are the quadriceps, hamstrings and glutes.
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Also included a little: the rectus abdominis muscle, biceps, brachialis, pronators and instep supports of the hand.
Exercise technique
- Pick up a rope and stretch out with a couple of sets of single and double jumps. So you will warm up well, prepare your cardiovascular and articular-ligamentous systems for hard work. At the same time, tune your psyche to increase the intensity of jumping rope.
- The movement should be explosive. The jump should be high enough so that you have time to roll the rope three times. Crouch down a little, including the quadriceps and buttocks, and jump up, tucking your ankles slightly under you.
- The rotation should start with the biceps, about half of the first circular movement should be done by contracting the biceps. Then the brushes are included in the work, you need to have time to scroll them two and a half times at maximum speed, then you will have time to finish the rotation by the time you land and can immediately proceed to the next repetition.
Crossfit training complexes
Before proceeding with the functional complexes in the form in which they are presented, try to perform the same, but with less intensity, performing single and then double jumping rope. This will make it easier for you to adapt to such a serious anaerobic load, and triple jumps will be given much easier.
