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Climber (Mountain Climbers) – this is an intense cardio exercise that increases heart rate, burns calories and makes you work your entire body. During the execution of a climber you will strengthen the muscles of the shoulders, arms, chest, legs and especially the abdominal muscles. This is a great exercise to tone the body and get rid of excess weight. In this article we will talk about the benefits and effectiveness of exercise “climber” as it is to properly perform and what to pay attention from a technical point of view.
Climber: technique and particularities of
“Climber”, you might say, is a more advanced version of the popular plank exercise. It is also called “horizontal running”, because during its execution you simulate running in a horizontal plane. During the execution of a climber involves the muscles of the upper and lower body, but it is also useful to take if you are aiming to work on the abdominal muscles. In addition, the horizontal run helps to raise the heart rate to train the heart and burn calories. This is a really great exercise for the whole body!
Technique Climber
1. Stand in the plank position on the hands, the palms just below the shoulders. Pull your stomach, tighten your buttock muscles and press, rotate the pelvis. The body forms a straight line from head to toe. For starters, you can hone the correct body position in the mirror.
2. Pull your right knee to your chest while tightening the abdominal muscles even stronger (it will help to keep the body in the correct position).
3. Easy podrujkoi pull your left knee to your chest, mimicking the running position of the bar. Quickly change feet, pulling right and left knee toward your chest.
On that note:
- Relax your neck and don’t raise head, eyes looking at the floor
- Lower your shoulders, they should not reach for the ears
- The back does not slouch, the back does not buckle and bend
- The body maintains a straight line, don’t raise your buttocks up while running
- Palms just under the shoulders, does not take the body back
- Abdomen tense and tighten, you should feel the abdominal muscles
- Try to move gently a little spring legs, without creating a shock load
- Do the exercise in sneakers
- Don’t hold your breath, try to breathe synchronously with the movement
Regardless of the speed of the exercise, you have to control the correct position of the body. This is the key to effective exercise.
Repeat the Climber in a more comfortable pace for 20-30 seconds, repeat 2-3 sets. You can speed up or slow down by adjusting the load throughout the exercise. Gradually increase the number of repetitions or the quality of the approaches.
Contraindications for exercise “Climber”:
- Pregnancy and the postnatal period
- Problems with knee joints
- Problems of the musculoskeletal system
- Problems of the cardiovascular system
- Varicose veins
- A large weight
- Injury to the legs or shoulders
- The postoperative period
Option “Climber” of the day (‘s low impact)
Exercise “Climber” is quite complex and suitable only for experienced involved in, which easily kept the strap on the hands, running and jumping. If you are a beginner or you have contraindications, you can perform lightweight (‘s low impact) option exercise.
Lightweight “Climber” in the following way. Get in plank position on hands and consistently pull one and then the other leg to the stomach. You can stretch the toes of the feet on the floor, it will help even more to reduce the load. Perform each exercise at a slow pace. As strengthening muscles and increasing endurance, increase speed of execution and proceed to the advanced versions.
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Why you need to exercise Climber?
The climber can include in your cardio workout, interval workout on the press. In contrast to the usual jumping and running, when your body to be in a natural vertical position, the climber is performed in an unstable position of the bar. This gives an additional load on the muscles and helps to burn more calories. If you rotate, for example, the vertical marking horizontal and running in the bar, you will get much more strain than the body workouts “in one plane”.
When you perform a Climber involves the following muscles:
- Direct muscle press
- The gluteus Maximus
- Quadriceps
- The hamstrings (rear thighs)
- Deltoid muscles (shoulders)
Additionally involves:
- Triceps
- The muscles of the chest
- Obliques
- The adductor muscles (inner thighs)
- Calf muscles
When you can perform exercise Climber:
- Instead of Jogging or other aerobic exercise
- In the exercises at the press, in addition to or instead of slats
- In circular workouts, alternating cardio and strength exercises
- In interval TABATA training, crossfit and other HIIT trainings
- After strength training for extra fat burning
LUNGES: best exercise for thighs and buttocks
10 benefits of exercise Climber
1. The climber is a great cardio exercise that will raise your heart rate, speed up metabolism and help burn calories.
2. With climber, you will strengthen the muscles of the arms, abdomen and legs, will bring the body to tone and get rid of problem areas.
3. Like any cardio exercise, horizontal, Jogging strengthens the heart muscle, and develops endurance.
4. During the execution of the climber (and any other exercises in the plank position) you will pump the muscle corset, which will help to protect your back from injury and stabilize the spine.
5. To complete the climber will not need additional equipment or special equipment. You can do it anywhere where there is little free space.
6. This exercise develops coordination, agility and sense of balance.
7. Compared with other plyometric exercises, the climber gives a gentle stress on the knee joints.
8. In contrast to the usual jumping and running climber is performed in an unstable position strap which allows you to use more muscles and burn more calories.
9. This exercise is suitable for both beginners and advanced. Just do it in a more comfortable pace, gradually increasing the load.
10. A climber has many options, so you can always vary the workout with different modifications of this workout.
Options exercise Climber in the video:
Climber: 10 various modifications
Climber is a type of exercise which have many modifications. This means that you can always modify or make it harder for a more effective workout. In addition, you can form an intense workout on abs and fat burning, alternating a few modifications climber between them.
For example, select 4-5 modifications of exercises from below and perform them according to the following scheme: 30 seconds exercise, 10 seconds rest, repeat 2-3 range. The time and number of laps can be adjusted independently.
For gifs thank you fitness accantum instagram: @nataschafit and youtube channels: StreamFITtv.
1. Mountain climber with rotation
2. Climber with push-UPS
3. Plyometric climber
4. Climber walking up and down
5. Climber with hands on bench (beginner)
6. Climber with feet on bench (advanced)
The higher the bench, the stronger the load.
7. Climber on one hand
8. The climber with the sliders
9. Climber jumping
10. Climber + burpee
Read more about BURPEE: a more intense cardio exercise
How to perform the mountain Climber:
- Beginner:10-15 reps on each leg in 3 sets (rest between sets 1 minute)
- For intermediate level: 20-30 repetitions on each leg, 4 sets (rest between sets 30 seconds)
- Advanced level: 30-40 reps on each leg 6 reps (rest between sets 30 seconds)
How else can you fulfill the Climber:
You can perform a mountain climber on the principle of TABATA. What does it mean? Start your timer and perform each exercise for 20 seconds 8 approaches between sets rest for 10 seconds. Total, you get a very intense set for 4 minutes. Such a short explosive training is called tabatas and is considered one of the most effective ways to burn more calories and blast your metabolism.
All about TABATA training: what is it + exercises
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- Home workout for women: a plan of exercises for the whole body
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