Climbers are an effective exercise that you can use to strengthen the muscles in your core without going to the gym.
However, common mistakes, such as the hollow back or general instability, can lead to failure of training.
To get the most out of Mountain Climbers, you should first focus on learning a proper plank position.
Climbers are a popular exercise that uses your own body weight and increases your heart rate. At the same time, it can help build muscle throughout your body without the need for a gym.
Properly done, mountaineers and other plank variations can target your abdominal muscles more effectively than crunches, Miriam Fried, a New York-based personal trainer and founder of MF Strong, told Business Insider.
“Many people do not know that you can not lose fat spots. So you can not expect tons of crunches to specifically reduce fat in the abdominal area, “she said.” Your goal should not be to train for a flat stomach. Rather, think of your core as an important part of your body that needs to be strengthened to prevent other disorders. Crunches alone do not help. ”
Mountaineers can improve core stability, which can help prevent injuries and increase the effectiveness of other exercise activities.
However, common performance errors such as an unstable hip or an incorrect position of the arms can lead to you not achieving training success. To get the most out of your climbers, you should first focus on maintaining a strong plank position and making all movements slow and gentle. Later you can work your way up to longer or faster exercises.
A stable plank position is essential for mountaineers
To perform mountaineers correctly, you should start in a plank position. Stand on all fours, place your hands on the floor at shoulder height, stretch your legs back on the floor, and keep your back straight.
This exercise alone can be challenging and is very effective in training all the muscles in your body, as well as stability and balance.
If you still find the plank heavy, try simplified versions first, for example by placing your hands on a box or chair or touching the floor with your knees.
Most common errors: Hips raised too high or arching the back
Once you have mastered planking, you can start mountaineers. To do this, alternately move one knee toward your elbow and then back into the plank position.
The movement can sometimes cause people to lose stability and falter, Fried says. As a result, the efficiency of the movement is also lost. “I often notice that some people stretch their hips up or bend their backs to compensate,” Fried says.
Both of these can also be a sign that you are not tightening your core enough. To avoid incorrect shape, engage your abdominal muscles and glutes and keep your hips lower than your shoulders at all times. However, it should still be from the ground. Form a straight, diagonal line with your body, from your head to your heels. Also, keep your hips straight and do not move them up and down or from side to side.
Another common mistake is to place your hands in front of your shoulders instead of under them. Even if you are tired or exhausted, you should still make sure to keep your wrists, elbows and shoulders in line at all times.
If you have trouble maintaining tension, Fried recommends paying more attention to and performing the movements. If you move your knees back and forth quickly, or if you perform the exercise feverishly in general, you tend to lose stability and balance. ” Slow down your movements. Then you can better concentrate on maintaining the correct position, ”says Fried.
Additionally, it may be helpful to do fewer reps properly in the beginning, and then work your way up to more and longer sessions.
This text has been translated from English. You can find the original here.