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Promoting Women Health and Fitness
Mountain climbers are calisthenic exercises that challenge your balance, agility, proprioception and coordination. They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to engage your upper arms muscles, as well as your core and your legs. Practice the proper alignment of mountain climbers to get the most out of your workout.
Plank position is the foundation of mountain climbers and recruits all the muscles of your core.
What Are the Benefits of Mountain Climber Exercise?
Mountain climbers start in a push-up position with the arms extended straight and the legs extended behind you. To get going, bend one knee and draw it toward your chest, planting the ball of the foot on the floor under your hip. From there, extend your bent leg back as you draw the other knee toward your chest. As you continue alternating your legs, the move becomes more explosive. After 20 to 30 seconds of "climbing," you'll feel the effects of this highly beneficial exercise.
If you're looking for an all-inclusive exercise that offers an array of benefits and works multiple muscles throughout your body, the mountain climber is a quality choice. The mountain climber is an explosive exercise that requires contribution from muscles in your lower and upper body, as well as your core. Plus, because of its intense nature and the advanced body positioning required, mountain climbers effectively develop your cardiovascular system, burn calories, improve lower-body power and builds core strength.
Mountain climbers charge up your heart and breathing rates because your body has to work to provide your working tissues with oxygen and fuel. This type of stress develops your cardiovascular system, strengthening your heart and lungs, while also burning calories to support fat loss efforts. The mountain climber is an effective exercise for incorporating into a circuit workout in between less-intense, strength-training exercises because it will assist in keeping your heart rate up into the training zone.
Because of the explosive nature of mountain climbers, the exercise helps develop power in your lower body. Athletes commonly use mountain climbers in their warm-up segments to improve their speed and quickness and to prepare their neuromuscular system for an intense workout. Over time, mountain climbers will cause an increase in your lower-body explosiveness. If you'd like to use mountain climbers to improve quickness, stay on the balls of your feet and switch your leg position as quickly as possible.
Thanks to the contribution from your abdominals, obliques and muscles surrounding your hips, your torso doesn't sag to the floor during mountain climbers. These muscles isometrically contract, which means they contract to hold your torso in a stable position. The American Council on Exercise lists your rectus abdominis and transverse abdominis as two primary movers involved in the mountain climber. To incorporate the obliques as well, instead of driving your knee directly forward toward your chest, bring it across your body toward the opposite shoulder. To kick up the challenge on your core, perform the exercise with your hands placed on a medicine ball positioned at the center of your chest.
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