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Is it possible to “bring together” the entire workout from a single exercise? Yes, if we are talking about a dynamic stick – “climber”. Here are 7 variations of this exercise that will help pump your abs.

What is the purpose of the exercise “climbing”?

Trainers consider him one of the universals. This exercise initially helps to work the abdominal area (abdominal muscles) and also involves the whole body, putting good pressure on the muscles of the arms and legs and strengthening the deep stabilizing muscles which in turn ensure correct posture. Second, “climbing” (or “mountain climbing”) increases overall endurance by exercising the cardiovascular system—our heart. Third, by performing it in different variations, you can not only shift pressure to different muscle groups, but also improve ligament flexibility and joint condition. Because this is a high-energy exercise, you’ll eventually burn more calories in a single workout.

By adjusting the speed of execution and the number of repetitions of the exercise, you can change the type of load. It can be cardio and strength at the same time, and when done at a slow pace, it works on the body and mind.

What muscles work during a climbing exercise?

Pretty much anything if done right. Climbing is an integrated exercise that engages multiple muscle groups at once: arms, legs, abs, and back.

Climbing training has a positive effect on the whole body. Rock climbing can be incorporated into any strength, functional, or interval training plan. This will help to train the abdominal muscles and improve the work of the cardiovascular system.

However, it is important to observe the technique of performing the exercise – otherwise the exercises will not bring the desired effect.

How to do it right: Technique for the “Climber” exercise

How to do it right: Technique for the "Climber" exercise

The classic “climber” is a variation of the dynamic board, so the exercise consists of keeping the body in a straight line, actively working in the press and maintaining a natural arch in the lower back (i.e. without rounding the back). don’t loop it). For this exercise, always start with the classic variation and then systematically increase the load and intensity. Do not choose complicated variants if your preparation is insufficient. Poor body control and high heart rate while running lead to rather negative training results.

If the climbing exercise is not done properly, the lower back suffers first. To avoid this, it is necessary to keep the buttocks in a bright tone, actively work with the press, in addition, not to bend in the lower back. It will also be useful to participate in Pilates classes and to master the proper control of the trunk muscles.

How to create an activity

  • Begin your training with a light warm-up
  • Do the exercises one by one (if you want to turn the complex into a full-fledged training). Beginners are recommended to perform 8-10 repetitions of each exercise in 3-4 series. – Advanced – 20-30 repetitions of the exercise in one approach, also 3-4 approaches
  • Finish the lesson with a bit of stretching according to this diagram
  • Do this program 3 to 4 times a week
  • To complete the complex you will need a mat, a walking platform (or a low bench) and a medicine ball

Classic climber

Classic climber

Get into a plank position with your arms straight. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Bend your right knee, bringing it towards your stomach, then bring your leg back to its original position and brace yourself on both socks. Bend your left knee, lift your foot off the floor and bring your knee towards your stomach. Back to the starting position. This will give you a replay.

“Climb” with a lunge

Get into a plank position with your arms straight. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Bend your right knee and jump up with your right foot as close to your right hand as possible. Then take your feet off the floor and change the position of your legs: move the left one forward, the right one backward. Do not increase the sag in the lower back, transfer the main load to the leg muscles and the press. This will be a repeat, complete the required number.

“Climbing” on the forearms

Get into a plank position on your forearms. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Bend your right knee, rotate your right thigh to the side (its inner side faces the floor) and bring your right knee close to your right hand. Back to the starting position. Do the same on the left side. This will be a repeat, complete the required number.

A climber with a medicine ball

Place the medicine ball on the mat in front of you. Get into a plank position with your arms straight, place your hands on the medicine ball. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Bend your left knee and lift your left foot off the floor, bringing it toward your stomach. Then place your left foot on the floor, bend your right knee and bring it towards your stomach, return to the starting position. This will give you a replay. Complete the required number.

“Climbing” with legs on a support

Place the step platform on the mat. Turn your back on him, put your feet on him. Get into a plank position with your arms straight. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Bend your left knee and bring your left foot towards your stomach as you lift it off the platform. Return to the starting position with both feet on the platform. Next, bend your right knee toward your stomach. Back to the starting position. This will give you a replay. Complete the required number.

“Climbing” with a jump

Get into a plank position with your arms straight. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Shift most of your weight onto your hands, and then lift your feet to the sides of your hand. Also return to the starting position (do not bend in the lower back, work the press and buttocks). This will give you a replay. Complete the required number.

Climber with arms and legs crossed

With your arms straight, get into a plank position and lower your knees to the mat, tucking them under your pelvis. Step forward with the crown, step back with the heels. Train your pushing muscles, back, arms and buttocks. Simultaneously lift your right leg and left arm off the floor, then bend your right knee and left elbow, bring them to your body and try to connect. Lower yourself to the starting position. Do the same on the other side for one repetition. Complete the required number.

Practice this program regularly, add cardio 2-3 times a week and before long the relief from the press will be more noticeable.