SPARTAN 科普|绳子怎么爬？懂这个就能免去30个剥皮跳！

斯巴达勇士赛中的「金苹果的守护——Rope Climb」是比赛中的经典障碍之一，也是难道不少勇士的障碍之一。其实，只要你掌握了这些👇小技巧，就能轻松帮你通关，免去30个剥皮跳！

The Spartan Rope Climb obstacle is one of those that, without the right technique, can let you win 30 burpees.

有非常多方法可以让你爬到顶端，这里介绍三个最容易的方法。

There are plenty of methods to do it, but Iwill show you only the best three.

动作要领说明

Techniques Instructions

1健身房传授的小技巧/Gym Class Technique

这是健身房课程中经常会教授的一项技巧，也是很多人会用的技巧，但是我并不是特别支持大家用它。它只是从上肢获取力量，会让你的动作变得很慢。

The first one is the technique that taught you in the gym class. I see using this method from a lot of people but I absolutely don't recommend it. It will slow you and it will drain out all the energy from your arms!

通常，你会借助上肢力量爬上绳子，只用你的双腿缠绕在绳子上去固定姿势。你可以依靠这种方法爬到顶端，但是这样的动作两次后就会变得很累。

Basically, you go up the rope with only the arms strength, using your legs only to maintain the rope stuck in position. You can manage to get up a rope using this method, but you’re working twice as hard.

腿部的肌肉力量非常强大，要用它们！

The legs muscles are stronger, use them!

2Brake and Squat

第二种技术叫做Brake and Squat，侧重于使用你的腿。 首先，你需要跳起来抓住绳子，让绳子落在你的大腿之间。

The second technique, called Brake and Squat, focuses on using your legs. First, you jump up to grab the rope and let the rope fall between your thighs.

然后，将绳子缠绕在你的一条腿上，穿过鞋子的上方, 用另一只脚抓住绳索。然后，接住腰腹力量站起来，重复这个过程。

Then you wrap the rope around one of your legs and across the top of your boot. Trap the rope using the free boot. Now you only have to stand up and repeat the process.

3Brake and Squat 快速版本/ Brake and Squat faster version

通过第三种方法，你可以加快Brake and Squat的速度。 不要把绳子缠在你的一条腿上，而要把它放在腿的外面。如下图👇

With the third technique you can speed up a little the Brake and Squat. Instead of wrapping the rope around one of your legs, let it fall on the outside of a leg. This one is my recommended.

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