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Cómo trepar la cuerda

Si estás en el rollo funcional, HIIT, crossfit o carreras de obstáculos, seguro te ha tocado ver o intentar trepar la cuerda. ¡Está cañón! Pero se puede. Carlos V. Borroel, entrenador experto en calistenia y carreras de obstáculos, te enseña a hacerlo de fácil a ¡avanzado!

Carlos V. Borroel
Carlos V. Borroel

Trepar la cuerda es de los ejercicios funcionales más retadores y en que trabajas todo el cuerpo, especialmente:

  • Bíceps
  • Tríceps
  • Antebrazos
  • Abdomen
  • Pierna

cómo trepar la cuerda

¡Está rudo! Van tips para que aprendas a hacerlo:

Para subir:

  • Este ejercicio requiere de una serie de acciones combinadas: presión de los pies hacia la cuerda, fuerza abdominal (flexión de cadera) y el empuje de los brazos.
  • Enganche de pies: si la cuerda no cuenta con nudos debes enredarla en tu pierna (debajo de la rodilla, para que pase por debajo de tu suela y hagas presión con el otro pie a manera de lograr un punto de apoyo.

Para bajar:

  • Si creías que subir era lo más complicado, bajar requiere de un mayor control. En este paso los ejercicios son al revés, es decir primero el brazo desciende, se aprieta el abdomen para bajar las piernas y tener un control sobre la cuerda evitando que ésta baile o se columpie, para después presionar la cuerda con los pies, estableciendo un freno.

¿Apenas empiezas? Inténtalo así

Van las recomendaciones de fácil a difícil ¡Checa los videos que hizo Sport City!

  • Nivel principiante1: Desde el piso, con las rodillas flexionadas, ayúdate de la cadera, y sube hasta quedar de pie, luego baja ¡con mucho control!

TIP: Baja con la cuerda pegada al pecho y braceos cortos.

  • Nivel principiante 2: Luego de 2 semanas, inténtalo con piernas estiradas.


  • Nivel preparatorio para avanzado: Sube, y mantén los brazos doblados, mientras subes y bajas piernas:

  • Nivel avanzado: Engancha las piernas y sube.

  • Nivel avanzado ¡Y rudo! Sólo con brazos.

Conoce al coach Carlos Velazquez Borroel, experto en Fitness y Obstáculos. 

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