When it comes to building abs, generally the first thing that comes to mind is the typical crunch and situps, leaving aside even more functional exercises involving different muscle groups and therefore, provide a greater amount of benefits compared to those already mentioned.
In this case, we are talking about Mountain Climbers, an exercise that involves the muscles of the waist and that allow us to raise our legs when jumping, hitting a ball or kicking.
These muscles are known oblique, which are not often trained in everyday movements such as crunches or isometric plates.
These mountain climbers, although they must be performed by adopting the plate position, are also combined with knee lifts, which forces the body to use many more muscle groups for its execution, so you can burn more calories.
Performing mountain climbers to a high intensity can be as exhausting as making a series of Burpee’s, so you can imagine how powerful this exercise is.
How to do Mountain Climbers?
To perfect mountain climbers, we must follow the following steps.
Put yourself in a bridge position. To do this, support the palms of the hand on the floor as well as the tips of the feet. With this position, the body should simulate a board, so the back should be kept straight at all times.
Then we begin to perform the elevations of knees, making sure that they reach the height of the chest. We will do an uprising on the side, which counts as a repetition.
Remember that if you are a beginner you can raise your knees only at the height of the abdomen, although to maximize the intensity is more advisable to do it to the chest and engage your both knee at the highest possible speed.
Muscles involved in Mountain Climbers
As we have already mentioned, this exercise seeks to work the abdominal area of the body, focusing more work on Obliques. However, maintaining the iron position also involves the triceps, shoulders, and chest.
Clearly, this is an anaerobic movement to strengthen muscles, however, doing knee elevations can lead to a more cardiovascular work, which is ideal for fat burning in those people who do not have the necessary adaptation to run long distances.
Mountain Climbers are calisthenics exercises that test your balance, agility, proprioception, and coordination. They benefit both cardiovascular and muscular system by increasing strength, flexibility and blood circulation.
This exercise requires the engagement of your upper arms muscles, as well as your abdomen and legs muscle. Practice the correct alignment to get the most benefits from Mountain Climbers workout.
Anatomy of the Mountain Climber
During this exercise, your muscles work a lot in the balance, control, and movement of your body. Many muscles are those that stabilize the arm bone in the joint, but the muscle that works the most is the deltoid. Y
our triceps keep your arms straight. Your abs along with your back muscles control your hips and support your abdomen. The quadriceps make a great effort to keep your legs straight.
The hip flexors move the knee toward your chest, and the muscles of your buttocks contract to extend the hip. In other words, you get a full body workout.
Proper Position of Mountain Climber
Proper alignment of mountain climbers is essential to properly work the muscles involved in this exercise. In the iron position, make sure your hands are directly under your shoulders, separated by the distance of your shoulder width.
Feet separated from the distance of your hips and toes of your feet resting on the floor. Your legs and arms are straight.
Your coccyx is underneath and your abs tightly contracted, preventing your back from spreading too much. Your chin is slightly down, and there is a straight line from the crown of your head to your ankles.
Once you have lined up in the iron position, take your right knee to your chest using your abdominal muscles.
Do not let your right foot touch the floor, nor let your shoulders move forward or back, keep them firmly straight on your wrists. Extend your right leg back in the ironing position.
Do not move your hips. Maintain a straight line from the ankles to the head. Repeat on the other side. To increase the cardiovascular effect of this exercise increases the speed of movement.
Variations of the Mountain Climber
The traditional exercise of the mountain climber focuses on the flexors of the hip and the rectus abdominis, one of the abdominal muscles.
To focus the work on the abductors of the hip and the internal and external obliques, abdominal muscles that flex the back to one side, bring the knee out, the same side, or towards the triceps. To work the adductors and rectus femoris, bring your knee to the opposite shoulder.
Because the placement of your arm does not change from one variation of exercise to another, the stress in the arm muscles is the same.
Hi, This is A. R. Choudhury, a Professional Blogger & part time Freelancer from India. Here at FabHealthFitness, I write about Health, Fitness, Diet, Supplements, Nutrition and more. You can read more about me at About me page.