What is the essence of the mountaineer exercise.
Goals: the whole body, but especially the arms, shoulders, quadriceps and core muscles
Level: Beginner
Although the movement seems simple, the climber trains almost the entire body and increases the heart rate. You can easily add the mountaineer exercise to your morning workout at home or at the gym, in a hotel room while traveling, or even squeeze into a break room at work. The basic exercise is great for beginners, but more experienced participants can rediscover it with variations.
Advantages
The climber is great for developing endurance, body strength and agility. With this exercise, you work out several different muscle groups - it's almost like training the whole body with just one exercise.
When you perform a movement, your shoulders, arms, and chest work to stabilize your upper body, while your core muscles stabilize the rest of your body. As the main engine, your quadriceps will also get an incredible workout. And since it's a cardio exercise, you'll get heart health benefits and burn calories.
Step-by-step instructions
When you are just starting out, try the classic version of the exercise:
1. Take the plank position, evenly distributing the weight between your hands and toes.
2. Check your shape - your arms should be about shoulder width apart, your back is straight, your abs are tense, and your head is aligned.
3. Pull your right knee up to your chest as much as possible.
4. Change legs by stretching one knee and putting the other knee in the same position.
5. Keep your hips down, bend and unbend your knees as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
When you are focused on movement, you may find yourself holding your breath. Don't forget to breathe.
Common mistakes
There are several common mistakes that can make the mountaineer exercise less effective or even unsafe.
Bouncing on your toes
You should perform exercises in the right form not only for maximum efficiency, but also to prevent injury. For example, a common mistake of beginners is to jump on tiptoe when performing a movement. Bouncing may seem like a more challenging workout, but it actually requires less use of your core muscles.
Shift the weight back
If you are not used to this movement, it is easy to let your weight shift back, so that your body will be in the wrong movement. Keep your weight balanced and keep your shoulders parallel to your wrists.
Modifications and variations
Use these climber variations to customize the exercise according to your level and abilities.
Ready to take on the challenge?
Having mastered the basics, try a more advanced option.
Climbers with footswitch
This option is more like pedaling than running. This has a bigger impact and can really increase your heart rate.
1. Start with the bar position.
2. Bringing the right knee to the floor, touch the floor with your big toe.
3. Jump, switch legs, simultaneously pulling the right leg back and the left forward.
4. Repeat the exercise for the desired number of repetitions or duration.
Sliding Climbers
If you have a sliding disc or towel and a wooden floor, try using them to change the main course.
1. Put a disc or towel on the floor, then put your foot on it, taking the position of the bar.
2. Slowly begin to perform the basic repetition, using the other non-sliding leg and upper body to stabilize yourself.
3. As you accelerate the movement, you will feel that this option works on your quadriceps more than the basic option.
Permanent climbers
Add extra cardio to this exercise by doing it standing up:
1. Start by lifting the knee to hip level, then lower yourself to the floor, assuming the plank position.
2. Perform the main movement by pressing the knee to the chest, and then straightening up again.
3. To increase your heart rate, try jogging for a count of up to 10 before proceeding to the other side.
You can also try slowing down the movement to strengthen the stretch (similar to performing lunges on the floor).
Safety and precautions
A climber of any training level relies heavily on your ability to take and hold the correct plank position. This includes checking that:
* Your arms and palms are positioned directly from your shoulders
· Your back is straight and flat, not curved or arched
* The hips are not raised (the buttock should not rise up)
To make the movement effective and safe, learn the correct form. Performing a plank in poor shape can put you at risk of injury and significantly reduce the benefits of including a climber in your training routine.
A climber should be avoided if you have injuries or instability of the shoulders or pelvis. Climbing is a great workout for your knees, but if you've had surgery or needed surgery (for example, to repair a sports injury or replace a joint affected by arthritis), you should talk to your doctor or physiotherapist before including these movements in your daily routine.
If you have recently been pregnant or have undergone certain abdominal surgeries, you may have a condition called rectus abdominis diastasis. Until this condition completely passes, you should avoid this type of workout.
Try
The climber can be easily adapted to your level, performed as an independent workout or integrated into your existing regime. He can be:
* Added to your regular cardio workout · In combination with other cardio exercises
* Be used to create your own high-intensity circular workout
