In the vast landscape of physical training, there are few exercises that can match the effectiveness and versatility of the mountain climber.
This dynamic movement has become a must have for those looking to strengthen their abs and improve their overall fitness.
How is the mountain climber performed correctly, which muscles does it involve and what benefits does it offer? Let's find out together!
Index
Performing Mountain Climber
The mountain climber is a relatively simple exercise, but extremely effective that engages multiple muscle groups, with a particular emphasis on the abs and core.
Starting Position
Start by taking a position of plank, with your hands resting on the ground shoulder-width apart and your legs fully extended behind you.
Keep your body in a straight line from head to toe, activating your core to stabilize the position.
Movement
From this position, alternately bring your knees towards your chest, bringing them as close as possible without lifting your hips or bending your back excessively.
You can do it quickly and dynamically, quickly alternating legs, or in a more controlled and slow way, depending on your preference and fitness level.
Repetitions and Series
You can perform the mountain climber for a set number of repetitions or for a set amount of time, preferably in sets of 3 to 5, with rest breaks between sets to recover.
Muscles Involved
The mountain climber is a highly functional exercise that involves several major muscle groups, including:
- abdominal: the abdominals are the main protagonists of this exercise. The act of bringing your knees towards your chest requires strong engagement of the abdominals, especially the rectus abdominis muscles, which work to maintain core stability and facilitate leg movement.
- Oblique muscles: The oblique muscles, located along the sides of the trunk, are activated during mountain climbing to stabilize the body and aid in the movement of the knees towards the chest. These muscles are important for core stability and control of lateral movement.
- Core muscles: In addition to the abdominals and obliques, mountain climbing also involves other muscles of the core, including the transversus abdominis and lower back muscles. These muscles work together to maintain stability and endurance while performing the exercise.
- Shoulder and Arm Muscles: Although they are not the main focus, the muscles of the shoulders, arms and chest are activated during mountain climbing to support the weight of the body and to maintain a stable position during the movement of the legs.
Benefits of Mountain Climber
Let's see the various benefits of this exercise!
Strengthening of the Abs
The mountain climber is one of the most effective exercises for strengthen your abdominals, as it involves both the superficial and deep muscles of the abdomen, helping to develop better definition and resistance in the central area of the body.
Improved Cardiovascular Resistance
Since the mountain climber is a dynamic exercise that engages multiple muscle groups at once, it is also a great way to improve cardiovascular and pulmonary resistance, in addition to muscular endurance.
Increased Metabolism
Exercises that engage the core and full-body muscles, such as the mountain climber, can help increase the metabolism, promoting fat loss and muscle toning.
Improved Flexibility and Mobility
The movement of the knees towards the chest in the mountain climber can contribute to increase flexibility in the hips and lower back, improving the overall mobility of the body.
In summary, this is an excellent exercise for strengthening your abs and improving your overall fitness. Add it to your workout routine to experience its many benefits and take your fitness to new heights.
And you, how many mountain climbers do you do per week? Let us know in the comments and remember to follow us on our telegram channel
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