Mountain Climber

Climber (or mountain climber, as you can see it translated) is many joint exercise its own weight, which managed to load the entire body and can use in their programs for stamina, condition, balance and coordination, and especially as (part of ) cardio session you.

Contraindications

• If there are injuries in the ankles, knees, hips, shoulders, elbows or wrists consult with an appropriate specialist.
• The same recommendation applies to people with disc herniation, spinal curvature or changes in arch / shape of the feet.
• In both cases proceed to execution of the exercise only under the supervision of a trained professional and then after explicit recommendation by medical personnel.

Involved muscles:

• Quadriceps femoris
• Gluteus maximus
• Biceps femoris, Semitendinosus, Semimembranosus
• Obeliques
• Iliopsoas
• Rectus abdominis
• Soleus
• Gastrocnemius
• Pectoralis major, Sternal & Clavicular
• Deltoids, Anterior heads
• Triceps brachii
• Serratus Anterior
• Pectoralis minor

Variants

Variants according to the position of hands:

• With his hands on the floor – the main option.
• Hands on a stable basis (resting block, step aerobics, …) – easier option recommended for beginners with not so good mobility in the hips;
• With hands on an unstable base (Swiss ball Boswell, …) – the advanced option, activating more stabilizing muscles.

Variants movement of the legs:

• Consistent implementation – in this version leg remains straight and feet on the floor. Suitable for beginners with poor coordination and learning exercise.
• With an alternative movement of the feet – one foot flat on the floor and curled up against his chest and the other – and straight back on the floor. This situation swap places the feet. Favored by some variant of exercise that you can use as an intermediate before proceeding to the main.
• Simultaneously with both feet – a basic version of the exercise.

Variants according to the amplitude:

• Incomplete amplitude – is performed with a short amplitude at exercisers with mobility problems.
• Full range – this is the basic version of the exercise.

Method of exercise

preparation:

• Stand in the position pushup by placing your hands apart a distance slightly wider than your shoulders;
• Bend one leg to the chest;
• Tighten your abdominal muscles;
• Collect the blades towards each other.

exercise:

• From the starting position at the same time replace the seats on both legs, lifting your pelvis up and unfolded folding leg towards your chest while stretching before it folded back;
• Repeat the required number of times.

Comments and Recommendations

• You can make the exercise more difficult by the hectic pace of implementation;
• Select the appropriate option with which to start doing climber. If insufficient mobility in the hips, use a higher pad arms.
  If mixing steps, you can count on the performance step by step, or use options with shorter jumps, and one with sequential instead of simultaneous change of the legs;
• Also check non-slip surface that will do them;
• Do not let the abdomen and / or pelvis to crush down;
• Do not slouch over in the opposite direction, a Keep your spine neutral;
• Always heat before you start doing exercise.

Applicability of exercise:

Training for fitness and condition

Train fitness and condition climber can use in their training schemes. This is especially true for women who built their workouts according circulating online videos of shapely ladies showing exercises mainly its own weight.

Power and strength-conditioning exercises

The climber can be used by strength training as additional conditioning element in the warm-up, or a workout out of the gym.

Fitness bodybuilding

Gallic in classic bodybuilding schemes can use climber in pre-competition training with a view to increased energy consumption in its implementation.

crossfit

In CrossFit exercise occurs primarily in the complexes only its own weight.

street fitness

The climber can be used by lostadzhiite in warm as well as part of their cardio session. However, this is an exercise its own weight and can be done on-site fitness Street.