How to do a mountain climber at home? What are the possible variations to burn even more calories? Which muscles are used with the movement of the climber? Find out everything you need to know about this complete exercise without equipment.
Draw your abs , build your calves , thighs and buttocks, tone your arms , strengthen your heart, burn calories: the mountain climber, or climber movement, is all good! To slim down, lose weight , or simply keep a toned figure, nothing better than integrating this exercise that combines cardio, cladding and muscle strengthening into your home sports routine .
What is a mountain climber?
Also called movement of the climber, the mountain climber is a very complete cardio exercise , which, as its name suggests, reproduces on the ground, the movement of a climber in climbing. It is particularly effective for applying the entire abdominal strap, and does not require any special equipment, except a pair of sneakers!
How to do a mountain climber at home?
The movement of the climber, or mountain climber can be achieved in this way:
In the starting position, place yourself in position pump : you are lying on her stomach (the floor or carpet), and you place your hands just in front of the shoulders and stretch your legs backwards in you putting on tiptoes.
Then, straighten your arms and lift your chest, sheathing the abdominal strap well.
Then, bend your right leg, and bring the right knee towards the chest, and without stopping, extend the right leg again, to put the foot on the ground and do the same movement, but this time bending the left leg.
Once you are comfortable with this sequence, you can increase the speed of execution.
Good advice for a successful exercise without equipment
If you are just starting out, it is important to make sure you have a good starting position and in the movement as well. To check that you are performing the movement correctly at home, you can stand in front of a mirror, or film yourself. Thus, you will be able to see if you are performing the exercise correctly, or if some small changes in the placement are to be made. Take your time, this step is important to not only avoid the risk of injury, but also to optimize the benefits of this cardio exercise.
Mountain climber: the possible variations to increase the intensity of the exercise
If the movement of the classic climber makes it possible to apply a good number of muscles, especially when it is done quickly, for a greater expenditure of energy, there are variations, to test once you are comfortable with the classic version of this exercise.
The movement of the rotating climber
The movement of the rotating climber consists of turning the knee to the opposite exterior when it is brought back towards the chest.
To do this, you start on a board, legs straight. Bend the right leg and bring the right knee towards the chest and direct the latter towards the left outside of your bust, before stretching the right leg to bring the foot behind you to the ground, and start again for the same movement with this time- here the left leg. Note that when you direct the knee outwards, the bust moves as little as possible, the arms are fixed and the hands firmly anchored to the ground.
The climber and opening of the feet
For an even more cardio exercise, you can add a foot opening between two repetitions.
Thus, we start in the push-up position, we carry out the movement of the climber to the left and to the right by bringing one knee after the other towards the chest, then we continue with a jump to open the feet, legs outstretched, always in the position of board, we jump to bring the feet together, as in the starting position. And we leave for a mountain climber rehearsal, etc.
The moutain climber and touch the shoulder
To make the sheathing even more intense with this climber exercise, we can add a small difficulty, which consists in touching the opposite shoulder to the hand. Thus, after the movement of the mountain climber on each side, we return to the board, and we touch the left shoulder with the right hand, then the right shoulder with the left hand, and we continue with the movement of the climber …
In addition to being on a plank and doing additional sheathing between two repetitions of the climber’s movement, we will increase the imbalance by removing one hand from the ground… Intensity of the exercise guaranteed!
Mountain climber: the benefits and the muscles used
The mountain climber is a very complete exercise, because it uses many muscle chains. This exercise, very simple in appearance, allows you to work both the upper body and the lower body .
The abdominal strap is particularly stressed, because the movement of the climber, is done in the plank position, and therefore allows dynamic sheathing.
Also, by being in a plank position, we work the arms and shoulders, the weight of the body being largely on this area. Be careful to sheathe the abdominals throughout the exercise, so as not to over strain the shoulders and arms.
Finally, resting on the tips of the feet, calves, thighs and buttocks are also used during this exercise.
And the icing on the cake, the climber’s movement being a fairly cardio exercise, by performing it regularly, or by integrating it into his sports routines, we strengthen the heart and improve its endurance.
Mountain climber: burn as many calories as possible using the Tabata or Hiit method
The moutain climber is a super effective exercise to build muscles, to use many muscles and to burn calories .
And to optimize the benefits of the climber’s movement, especially when trying to lose weight or watching your line, it is recommended to vary your gaits, and even better, to integrate this exercise into training sessions. Tabata or Hiit .
These two high-intensity interval training methods , which combine muscle strengthening exercises and more cardio exercises, are great for working out, raising the heart rate and fine-tuning everywhere!
How to count mountain climbers?
To count the number of repetitions you perform, remember to count each knee lift to the chest: left leg bent, right leg bent, there are 2 repetitions.
To increase the intensity of the exercise, you can set a time to achieve a maximum of repetitions. We can start with 10 seconds of repetitions, try to beat our own repetition record over a given time, then gradually increase the time.
The good advice: it is not useful to try to hold as much as possible in a plank position, but rather to increase the intensity of the exercise by increasing the number of repetitions over a short period of time. The more repetitions you do in a given time, the faster you will be, the more your heart rate will increase, and the more calories you will burn!