Spieren

Uitvoering

1. 1Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
2. 2Wrap 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. 3Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
4. 4Resecure 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. 5To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.