Rock climber is an effective exercise to keep the body fit. Less common, but well-known among professional circles, the Climber exercise trains not only the abdominal muscles. The exercise also involves the muscles of the legs and shoulder girdle. Since it provides calorie burning, "Climber" is quite an effective exercise in terms of weight loss. And does not require special equipment and skills.
Benefit
It is difficult to overestimate the benefits of this exercise, since almost all the muscles of the body are involved in its implementation. As you know, not only the mobility of the body, but also the course of all physiological processes of the body depends on the proper functioning of the muscles.
"Rock climber" is an exercise that works well on the muscles of the cortex, and this is a whole group of deep muscles that lie next to the spine and ensure its fixation. The muscles of the body that perform vital functions are involved:
- hip flexor muscles;
- the muscles of the extensor femur in the form of the gluteal muscles;
- abdominal muscles: straight and oblique;
- extensor muscles of the back.
That is, these are the muscles responsible for the position of the body and its orientation. Strengthening the muscles of the core will help maintain a healthy spine and beautiful posture. The Climber exercise is not only effective for strengthening the back and abs. Its benefit is that it provides the tightness and tone of the muscles used in everyday life:
- abduction / adduction of the scapula - pectoralis minor and anterior dentate muscles;
- extensors / flexors of the tibia - the quadriceps femoris;
- flexors of the foot - calf muscle;
- flexors of the shoulder - deltoid muscle and pectoralis major;
- extensors of the forearm - triceps.
Exercise "Rock climber" on what muscle groups affects?
Quadriceps (the quadriceps femoris) should be developed and active, as it performs the functions of the hip extensor. "Rock climber" - an exercise that effectively works out these muscles, which helps prevent many unpleasant consequences and injuries. A well-trained muscular-ligamentous corset will help protect the most vulnerable knee joint.
The gluteal muscles (large, medium and small) should be well developed, as they regulate the balance of the body. Big - one of the powerful muscles, extends and rotates the thigh, fixes and straightens the body. Medium - takes the pelvis away, tilts and straightens the body. Small also involved in the straightening of the body and in the abduction of the thigh.
The pectoralis minor muscle and the anterior dentate muscle are located in the upper chest. Raise and fix the scapula, promote inspiration - raise the ribs.
The calf muscle needs to be trained, as it performs important functions: movement of the foot, stabilization of the body when walking.
The deltoid muscle and pectoralis major muscle are involved in abduction, rotation and flexion of the shoulder.
Triceps (triceps muscle) performs the abduction of the arms back and bringing the hands to the body. Participates in extension of the forearm.
Effect
Due to the recurring nature of the Climber elements, an exercise that helps correct and strengthen the muscles of the lower body. This is a favorite warm-up exercise for athletes, as it quickly improves blood circulation and prepares the body for the upcoming workout.
Strengthens not only the calves, but also the gluteus and hamstring muscles. Raises the heart rate, respectively, improving blood circulation. Increases endurance during physical exertion, strengthens the muscles of the lower body, burns calories. "Rock climber" - an exercise that burns more calories than other types of exercises on the lower muscle groups.
Not only the muscles of the legs are strengthened, but also the tendons and ligaments of the ankle and knee joints. The muscles used in daily activities develop. The density of bone tissue increases. Significant strengthening of the joints reduces the likelihood of injuries from falls. There is an improvement in posture. The main muscles of the spine are strengthened and improve posture. Exercise strengthens, makes the abdominal muscles stronger.
How to do the exercise "Climbers". Technics
- In the starting position, the weight is distributed evenly between both arms and legs.
- When moving the legs there is no displacement to the right or left side.
- The stomach is tightened, and throughout the exercise the muscles need to be kept in tension.
- The loin does not bend during the exercise.
- The shoulders are straightened throughout the exercise.
- The elbows are slightly bent, otherwise when performing the exercise the elbow joint will work in overload mode.
- The wrists are clearly aligned.
- Even breathing is free.
Execution Options
Beginners can start with exercises where the arms are on a raised platform, not on the floor. They can also perform the exercise with a shorter range of motion, so that the knees do not reach the chest.
In order to remember the sequence of movements in exercises that require alternating execution with different legs, you can do repetitions first with one foot, then the other. You need to start the exercises slowly, then gradually increase the speed.
How to perform the exercise "Climbers"? The photos show in detail all the stages of the exercise.
Rock Climber - Basic Exercise
Technique of execution:
- emphasis lying: rest against the floor with your hands, palms shoulder-width apart; to rise on hands; the elbows are slightly bent; toes on the floor; the body is a straight line from the head to the feet;
- exhale - tighten the abdominal muscles; pull the right knee to the chest as straight as possible;
- inspiration - to the starting position; also perform the left foot.
Target muscles: press.
Auxiliary: chest and buttocks.
With twisting
Climber exercise for the press. Technique of execution:
- emphasis lying: rest against the floor with your hands, palms shoulder-width apart; to rise on hands; the elbows are slightly bent; toes on the floor; the body is a straight line from the head to the feet;
- exhale - tighten the abdominal muscles; pull the right knee to the chest, while twisting at the waist, to direct the knee towards the left shoulder;
- inspiration - to the starting position; also perform the left foot.
Target muscles: press.
Auxiliary: chest and buttocks.
With expander
With the expander "Rock climber" - an exercise that gives an extra load to the legs and buttocks.
Technique of execution:
- tie the expander to the legs just above the knees;
- emphasis lying: rest against the floor with your hands, palms shoulder-width apart; to rise on hands; the elbows are slightly bent; toes on the floor; the body is a straight line from the head to the feet;
- exhale - tighten the abdominal muscles; pull the right knee to the chest as straight as possible;
- inspiration - to the starting position; also perform the left foot.
Target muscles: gluteal.
Auxiliary: hip biceps.
Hands on a bench
Technique of execution:
- lying emphasis: lean with straightened hands on a bench; palms shoulder-width apart; the elbows are slightly bent; toes on the floor; the body is a straight line from the head to the feet;
- exhale - tighten the abdominal muscles; pull the right knee to the chest as straight as possible;
- inspiration - to the starting position; also perform the left foot.
Target muscles: gluteal.
Auxiliary: deltas, core muscles .
On the ball
Rock climber exercise for buttocks.
Technique of execution:
- emphasis lying: put your hands on the ball; palms shoulder-width apart; the elbows are slightly bent; toes on the floor; the body is a straight line from the head to the feet;
- exhale - tighten the abdominal muscles; pull the right knee to the chest as straight as possible;
- inspiration - to the starting position; also perform the left foot.
Target muscles: gluteal.
Auxiliary: deltas, core muscles.
"Rock climber" two-legged
Technique of execution:
- emphasis lying: rest against the floor with your hands, palms shoulder-width apart; to rise on hands; the elbows are slightly bent; toes on the floor; the body is a straight line from the head to the feet;
- exhale - tighten the abdominal muscles; in a jump pull your knees to your chest as straight as possible;
- inhale - to the starting position.
Target muscles: abs, arms, back.
Auxiliary: deltas, core muscles.
How to start practicing at home?
Exercise "Climber" is the best suited for doing home exercises. Not requiring skills or special equipment, it works out precisely those muscles that are necessary for a slim, fit figure. It is no secret that problem kilograms appear most often on the buttocks and hips. It is on these parts of the body that the main load of the exercise is directed. It gives the muscles maximum load, which once again confirms its effectiveness in the fight against fat reserves.
A simple and at the same time quite effective exercise is also attractive because it can be performed both separately and in combination with other exercises. The main thing in homework is the right attitude, a gradual increase in the load and the regularity of training.
You need to choose the appropriate exercise option. Perform it at a slow pace for several days. Classes at the initial stage no more than 10 minutes. Increase your workout time and load gradually.
You can build muscle and keep your body fit by regularly doing the Rock Climber exercise. Reviews once again confirm that this simple exercise can reduce back pain, strengthen muscles and restore flexibility to the spine. In addition, daily exercise improves blood circulation and activates metabolism. Performing "Rock Climber" regularly, you will feel a surge of strength and energy.