Find the best way to do mountain climbers and what are its benefits for abs and weight loss. Learn to do mountain climbers to burn calories fast and get toned abs.
Summer is already here, winter is falling, summer clothes are bought, and the abs and hips are not yet in shape. With the last problem, you need something very quickly and actively decide otherwise we risk all the warm months to be afraid of your shadow in tight shorts. For emergency training, any methods are suitable, but it is better to choose those that work. And we know which ones.
So, the process of creating an ideal ab requires time and effort, the exercise bar is good only in tandem with something else, you can still shake your buttocks or do it all at the same time.
In the modern fitness industry, there is one interesting exercise that promises us steel abs and pumped hips after a few weeks of hard training. Exercise is somewhat like a plank, only more complex and rigid.
Exercise Mountain Climbers or Mountaineer is popular among American rolls and quite effectively. Mountain Climbers refers to the average level of complexity, is used by professional athletes to warm up muscles, and for beginners, amateurs are suitable as one of the main exercises. Mountain Climbers is an important part of proper strength training.
Mountain Climbers: Benefits for abs
Mountain Climbers is good because, during its performance, the body involved are several muscle groups that work, as motivated by the loader’s treasure. It is believed that the Mountain Climbers is more effective than crunches for the abs, the gluteal bridge and other exercises for abs.
The exercise increases heart rate increases caloric intake during exercise, helps to strengthen the muscles of the arms and legs, buttocks, shoulder girdle and reduces the percentage of fat tissue in the body.
How to do Mountain Climbers
- We take the starting position, emphasis on the palms and socks (like a plank or stand for push-ups). The body is located, parallel to the floor. Hands should be perpendicular to the floor, the shoulder and elbow joints, as well as the wrists, are clearly arranged one under the other. Elbows slightly bent (do not block hands in elbows). Do not bend in the lower back. The abdomen is retracted.
- Watch that the abdominal muscles are in tension throughout the exercise.
- In the position of the push-ups, check that the pelvis is twisted under, down (thus, you will exclude tension in the waist); spread your shoulders, keep them as far from the ears, head, neck continuation of the spine.
- On an exhalation, pull your knee to your chest.
- On inhalation, return to the starting position.
- Change your legs alternately. The pelvis does not rise when moving, keep it as if in a static bar. Breathe calmly, evenly, do not stop breathing and do not delay. Breathing depends on the pace of the exercise.
It is best to perform the exercise with 30-second approaches. At a fast pace, without a long break between sets.
As in every (relatively) complex exercise and sport, you should maintain a proper form and avoid mistakes, so that you do not get injured:
- The abs should be as tight as the legs move.
- We do not displace the body weight evenly, both on the right and the left sides of the body.
- Buttocks are also fixed in one position and do not move.
- Do not strain the lower back, there may be an injury.
- The blades are lowered and relaxed, but the broad muscles of the back are strained.
- Breath even, knee to the chest lead off on exhalation, and on the inhale we unbend.
Variants of the Mountain Climbers exercise
There are many ways to simplify and complicate this exercise. We will first go through the most basic. I advise one way or another, to use all the options because they are too different in the dynamics of the load.
In the picture, all mountain climbers will look the same and only the fineness of the description will help you to master all the options.
- Mountain climbers step: Pull the knees to the chest alternately. In the final position, the fixation is 1-2 seconds.
- Mountain climbers in the jumping: We change our legs by jumping. In the final position (at the chest) fixation for 1-2 seconds.
- Climber in the running: Imagine that we are running up. In the final position (at the chest) the hold is minimal.
- Climber in the diagonal: Here we can either walk or jump. The knee is pulled to the opposite elbow. The load is more biased by the oblique abdominal muscles.
- Mountain Climber with support: Leg or legs we can put on a prop. It could be a bench or a ball. The more unstable the support, the more difficult it is to carry out the climber.
- Mountain climber with a high jump: Starting position, one leg is moved forward to a deep attack. Then, with a high jump, we change our legs. Accordingly, the second leg gets into a deep attack. Ideally, the leg stands next to the palm of your hand.
Slowly pull the knee to the chest, stay at the upper point and return to the starting position.
Exercise can be simplified or complicated depending on the preparation and goals of the athlete. The scheme is the same for all variant, the fixation time varies in the final position of the chest and the abs is stressed.
Mountain climbers are always performed from the position of “Plank” from the palms. This option is more difficult for most people than the “Plank” with forearms.
Mountain climbers in running are the most difficult version of the exercise. To measure progress, regularly note the time of continuous exercise in one approach. Begin mastering the exercise with 3 approaches for 30 seconds, gradually increase the time to 1 minute in 6 approaches.
Perform the exercise at the beginning of strength training or in breaks between basic exercises as a cardio load in interval training.
Muscle tremor (trembling in the muscles) is a normal phenomenon for both beginners and fitness professionals. Occurs when overexertion and disappears as the muscles strengthen while performing mountain climbers.