SPORT IN THE CITY
HelloMonaco: Could you explain the objective of this type
of training?
Cedric Hopta: Training with a rope is a high-intensity functional
training. Its purpose is to develop endurance and explosive strength;
strengthening the stabilizer muscles and working the whole body,
from the upper and lower shoulder girdles and the muscular corset.
Training with a rope came from martial arts. One of its advantages is
that it doesn’t overload the shoulder joints.
HM: Is it some kind of individual exercise or a complex of
exercises?
The purpose of the exercise is to create undulating movements in the
rope. They can occur with different amplitudes and on different
levels. In this case, you can use a different length and thickness of the
rope, as well as apply a variety of types of grip. If you want to increase
the burden on your legs, squat down. Make sure that the movement
is made by the whole body. You can start with 30-second inter-
vals and gradually increase the duration of the exercise, and reduce
the rest time.
HM: What type of exercises can you combine with the rope?
CH: The rope can be combined with any type of functional exercises.
CH: This is a type of individual exercise most often used as part of a
circular workout. HM: What mistakes are most often made while doing this
exercise?
HM: What is it for? What muscle groups are involved? Why are
models practicing these exercises so actively? CH: The major errors are a rounded back, straight legs, raised shoul-
ders, head tilting and un-locked body.
CH: The main advantage of training with a rope is the development
of endurance, explosive strength, coordination and the inclusion
of many muscles. This training strengthens the grip, the forearms,
shoulders and back muscles. Accent can be done on almost any
muscle. At the same time, due to the lack of large weights, such
exercises are safe for the joints. Circuit training with the use of a
rope activates the metabolism and thus contributes to weight loss.
That’s why models, for example, the Victoria’s Secret angels, often
use the ropes. Working with the rope does not take much time, but
at the same time it is the most energy-consuming training. It can be
also used not only to increase the intensity of training, but also as a
separate cardio session for rapid raise of the pulse. HM: Are there any contraindications?
HM: What is an exact way to do this exercise?
CH: First of all, you need to know how to spread your legs, how to
bend your knees (if it’s needed), how to hold your hands and the di-
rection of your head.
In the initial position starts with the back straight, legs at the width
of the hips and slightly bent at the knees. The shoulders are straight-
ened, arms are bent at the elbow joints, the head does not tilt, and
your sight is directed straight forward. Before the start of the move-
ment it is important to stabilize the body.
CH: According to the training technique, exercises with a rope
are carried out in intervals, the number and duration of sets is
depending on physical state. Since the training with the rope is
quite intense and raises the pulse, you should definitely consult
a doctor for contraindications or any restrictions before starting
this type of workout.
For people with cardiovascular and respiratory disease it is con-
traindicated. In any case, the first training should be done under
the supervision of a personal trainer, who will follow the correct
technique, pick up the intervals of workout and rest, to control
your heart rate.
HM: Does the heart rate in this training matter? If so, what is the
tolerable pulse?
CH: As in any workout the pulse needs to be counted. It should not
be higher than the maximum permissible. You can use the simplest
formula: deduct age from 220 and multiply that by 0.6–0.8. The re-
sulting range is the pulse that should be achieved during exercise.
However, everything is very individual and depends on the prepared
ness and health of the person.
I got shot when I was 17 years old and it changed my life! I decided to focus
on sports and business in order to better myself. Right now I also focus on my
supplement brand along with the managing of my family’s business.
Hello Monaco Spring–Summer 2018 / 131