"Rock-climber" (or "climber") — supereffective exercise which combines cardioloading and simultaneous inclusion in work of the large number of muscles. At its performance, hands, the breast, the press and legs are involved that allows to work all body for one training. Besides, "rock-climbers" are very popular because of the availability. Their performance doesn't require additional stock, and only body weight suffices.
Advantages of exercise
In different sources it is possible to meet several versions of the name of this exercise: Mountain Climbers, "climber", "rock-climber". But its essence remains is invariable - it is high-quality study of the main muscles of the body. In particular, deltas of hands, the biceps, the triceps, muscles of the breast, the back, the prelum abdominale, the quadriceps which are taking away muscles of hips and popliteal sinews are involved. Thus, performance of "rock-climbers" provides the combination of main types of loadings: kardio and power training and also strengthening of muscles bark. This exercise doesn't demand any special conditions or the additional equipment as it uses only the weight of own body. So, adding to the training "rock-climbers", you can support yourself in shape anywhere – at work or on vacation, at home, in gym.
High tempo of execution of exercise will allow you to achieve increase of pulse and breath. And, as we know, cardioloadings are extremely useful to heart and help to burn fat. Therefore, the quicker you will rearrange legs, imitating conquest of mountain tops, the your cardiovascular system will be involved more effectively.
One more advantage of "rock-climber" – strengthening of muscles of the upper body without additional weight. Many think that it is impossible to work qualitatively hands and the breast without dumbbells. And "rock-climber" will perfectly cope with this task, at his performance of the hand, shoulders, the back the long time keep your weight, helping to stabilize the postural pose. Therefore by the end of the training these muscles will surely remind of themselves pleasant pain.
Fans of fitness know how it is important to strengthen the muscles bark which are responsible for stabilization and the correct functioning of the backbone, hips and the basin. As exercise "level" is the cornerstone of "rock-climber", at its performance there is the high-quality study of these muscles. Perhaps, even more effective than when you separately carry out twisting on the press or you squat. Besides, rapid movement of legs in "rock-climber" makes impact on the lower back and the press, forcing these muscles to stretch and be stabilized constantly. In this phase of exercise of box (or the case) too perfectly becomes stronger.
Technology of performance of "rock-climber"
1. Reach the home position in the pose of "level" on outstretched arms. You hold the stomach involved, and the body equal that from the top to heels it formed the straight line. Hands have to stand strictly under shoulders. At the same time squeeze gluteuses, without allowing the basin to rise, and lower shoulders down and don't tighten to ears.
2. Bring the right knee to the breast and in process of its approach strain the press stronger, without allowing the body to sag and leave the provision "levels".
3. In process of the movement of the right leg pull the left knee back and down, resting the foot sock against the floor. Then push the right leg back and tighten already left knee to the breast, repeating the same actions. At each change take the breath or the exhalation. The main thing – don't forget to breathe because, concentrating attention on technology of performance, you can hold the breath unconsciously.
4. Continue change of legs, at the same time try to keep prescribed pace, imitating the running position of the lower extremities. Gradually increasing exercise performance speed, mentally control the postural pose. Pay attention to preservation of the straight line in the backbone and don't hang the head down. Stability of your case has huge value.
Options of modifications
1. If when performing classical option your hands quickly are tired, try to rest not against the floor, and against the small eminence, for example, - against the bench. Then your center of gravity to move closer to the lower body that will allow to reduce load of hands.
2. When it is necessary to complicate exercise, use for the support of hands some unstable surface, for example, the fitball or the BOSU platform. It is much more difficult to hold "level" on the moving support, so, muscles bark will work even more effectively.
3. To connect side muscles of the press to work, when performing "rock-climber" pull the leg to the opposite shoulder, turning the case a little. Try to maintain the same pace, as in classical option, at the same time carefully control the postural pose.
4. One more option with emphasis on oblique muscles and the lower part of the press – exercise "spiderman" or "spiderman" which can be carried to one of types of "rock-climbers". For its performance by the right knee reach for the right elbow, but not for the breast. It is possible or touch by the elbow knee, or just to come nearer as far as the extension allows. Then return the leg to the home position of "level" and repeat the movement on the other hand.
5. Increase in load of the upper body can achieve, having torn off legs from the floor and resting them against the wall. Then accurately tighten serially knees to the breast, keeping balance. In this case tempo of execution of exercise will be low that is compensated by better load of body top.
Mistakes and precautionary measures
Frequent mistake when performing "rock-climbers" is bouncing on toes. Though this reception leads to increase of pulse, it doesn't promote high-quality study of muscles at all, and, on the contrary, unloads with them the part.
Other widespread defect – contact of the floor with toes when you bring the knee to the breast. Making this mistake, you reduce tempo of execution of exercise and risk to be traumatized.
As for precautionary measures, "rock-climber" doesn't suit those people who have injuries or any problems in humeral and pelvic department. In spite of the fact that this exercise doesn't do harm to knees, the people who underwent the operation on the knee joint need to get approval of the attending physician or physiotherapist. Also "rock-climbers" are contraindicated to women in the first months after the delivery and to those at whom is diastases (divergence) of the direct muscle of the stomach.
Options of inclusion of "rock-climbers" in the training
1. "Rock-climbers" perfectly will approach as warm-up before the main training as they involve the movements of several joints at once and carefully warm them. Also by means of this exercise you can gradually increase the frequency of the warm reductions, preparing the body for more serious loading. And at last, in the course of such warm-up you make active muscles bark, the press, legs and the lower back.
2. Add "rock-climbers" to the cardio-power trainings. When you have not enough time for consecutive performance of exercises with the weight and separate cardioloading, alternate them on the training course. So you will achieve two objectives at once – strengthen muscles and you will accelerate metabolism for effective combustion of fat. For example, during such training it is possible to make squats and lunges, then to pass to "rock-climbers" within 1 minute. To repeat this circle three times. Or to do them in the end and the beginning of the training, and in the middle – the strength part.
3. "Rock-climbers" perfectly are suitable for classes in the VIIT type – the high-intensity interval training when during the short period of time you do some explosive exercise, and then haven't for long a rest and start the following. It allows to give all the best completely literally in 20-30 minutes of the training and suits all who have no time for full-fledged occupations.