do mountain climbers, it is the guarantee of a training of madness. FYI, the name means “mountain climbers”. You will understand by doing it ????
This movement solicits several muscle groups (almost all in fact), as well as the cardiovascular system. You will also learn that its different variants allow for super complete bodybuilding or cardio sessions. Find out by reading on:
Muscles used by mountain climbers
This exercise, often put forward for the abdominals, is actually extremely complete. It will both increase your heart rate like a real sprint, while working almost all muscle groups at the same time.
The muscles used are among others:
- Deltoids
- Biceps et triceps
- Pectorals
- Obliques
- Deep and superficial abdominal muscles
- Quadriceps
- Glutes
- hip flexors
- Hamstrings (back of thigh)
- Calves
The mountain climber is a very complete cardio exercise. In addition, it burns a lot of calories because the energy expenditure is enormous in a short time. Even less stressed muscles, such as the triceps and pecs, fatigue due to isometric contraction.
Not only is it a complete exercise on its own, but it can be done without equipment. This makes it possible to integrate this exercise into your program anywhere and anytime… provided you do not have neighbors who are too sensitive to noise below. If you’re afraid of making too much noise, at least equip yourself with a fairly insulating weight mat.
Learning to do this cardio exercise will give you a magical combination of strength training and core training, or core training. achieve this muscle strengthening exercise regularly allows you to solicit the body at least as much as the best cardio machines such as the rower or the elliptical.
Here are some instructions for doing the rock climber or mountaineer exercise, as some call it…
Instructions for mountain climbers
Get into the starting position with your arms straight and your body straight. This is the same starting position as when doing the plank or push-ups.
So, as with these exercises, keep your abs and buttocks tight. Pushes the shoulders forward, which differs from the push-up position where the shoulder blades should stay close together.
Movement of the classic mountain climber
- Bring one knee to your chest while contracting your abs even more to keep your body as straight as possible, like in a plank position.
- Then bring the knee back to the starting position and repeat with the other leg.
- Repeat the movement by alternating right knee and left knee quickly as if you were running.
- Keeps the body stable and aligned throughout the exercise.
If you speed up, always make sure you don’t mess up the exercise. It’s better to slow down if you can’t do it right anymore. Breathe well throughout the set and maintain good posture.
Sets and reps
The number of repetitions is not the most important in the beginning. Train with the goal of hold at least 30 seconds in a row.
For intense HIIT (High Intensity Interval Training) sessions, you can do sets of 30 seconds with 20 to 30 seconds of rest.
This climber’s exercise can also be part of a complete program or simply used for warm-up work.
NOTE : Constantly watch over the stability and straightness of the body. The abdominal strap must remain contracted throughout the series.
This video will help you understand the movement well:
For this abs exercise, invest in a floor mat if you live in an apartment so as not to make enemies with the neighbors or your family. These models are particularly practical if you have a place dedicated to your bodybuilding and fitness sessions at home:
Visual
Description
SquareFit – Extra Large Yoga Mat | 122x183cm thickness 8mm |…
SquareFit – Extra Large Fitness Floor Mat | 122x183cm thickness…
Our opinion
Warning: this is best for yoga, but not for strength training
He’s my favorite because he supports everything
Click for more information
Visual
Description
SquareFit – Extra Large Yoga Mat | 122x183cm thickness 8mm |…
Our opinion
Warning: this is best for yoga, but not for strength training
Click for more information
Visual
Description
SquareFit – Extra Large Fitness Floor Mat | 122x183cm thickness…
Our opinion
He’s my favorite because he supports everything
Click for more information
Here are some common variants of mountain climbers
To take full advantage of all the benefits of mountain climbing, there are an incredible number of variations. Some are quite easy, while others require a lot of experience and great physical condition.
You can do mountain climbers in a side plank, with jumps or burpees, with spider push-ups, with chest rotations, in a one-arm plank or with the arms in different positions, hanging on a pull-up bar, etc. . In fact, you can never run out of possibilities…
These different options will help you strengthen the deep muscles of the abdominal strap and the obliques from several angles. It also allows you not to fall into a routine. But as you will see now, this movement offers an endless list of possibilities where many muscles are greatly solicited.
52 variants of mountain climbers in video
In this video, you will discover an incredible number of variations to inspire you. You will see that the mountain climber is an excellent exercise that could be enough on its own for complete workouts.
Conclusion
Like burpees, this exercise is very complete because it engages multiple large muscle groups. In addition, it develops endurance by accelerating heart rate and breathing. It is also an important ally for losing weight because it can burn calories in large quantities in a short time.
No matter what, you should incorporate bodyweight mountain climbing into your training routine. You can do this for your warm-up or as the main movement of an express session to burn a lot of calories.
And you, do you find that this movement is interesting for your cardio sessions? Are you willing or willing to try
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Last updated on 2022-11-04 / Affiliate links / Some images are sourced from Amazon Product Advertising API
