Hikers Everything You Need to Know
- What Are the Mountains?
- What Are the Benefits of Mountaineers?
- How to Make Mountaineers
- Changes and modifications
- Who to Avoid
- Takeaway
Few of us will ever experience the joys, joys, and challenges of climbing a mountain, but almost anyone can imitate the movement to a lesser degree. You can achieve that by exercising so-called, mountain climbers. They look incredibly simple, and there is no glamorous view in the end, but mountaineers are a challenging full-body exercise that is useful for both cardio and strength training. Let's take a look at what they are, why you should add them to your schedule, and how you can make your best version of them. To help us learn more about this topic, we spoke with coaches Nico Gonzalez and Joy Puleo.
What Are the Mountains?
Made with only your bodyweight, mountaineering is an accessible option for most people with a strong base. Gonzalez tells us that they are usually done in the context of temporary training, such as a single exercise in various movements. Puleo states that "mountaineers are moving and moving a body full of energy," which is done by rotating your legs below you from a high wooden plank.
About whether this exercise is strength or cardio movement, Puleo tells us that "it is true that this activity can be cardio naturally, as your speed is faster, you will raise your heart rate, but even a slow climb will challenge your navel and upper body. to stabilize as the lower body moves. Sooner or later, a hiker translates well into precise activities and adds strength to your running, jumping, and cycling cycles. "
What Are the Benefits of Mountaineers?
Burpees are probably the only physical exercise known to be the most powerful and focused on the results despite such simple movements. Like the Burpees, the benefits of mountaineering are based on using your whole body to exercise and how fast you are moving. Puleo feels that the natural combination of isometric and dynamic forces makes it extremely valuable, noting, "Mountain climber is a whole-body experience that works the upper body and spine isometrically, building strength and strength in a wooden space, and lower dynamically."
The mountaineers offer full body armor and conditioning. "Mountain ranger is one of your best bet to work your upper body, spine, and lower body at the same time," says Gonzalez. That is because "while the body is on the plank, the upper body resists gravity while reaching isometrically behind the arms and chest. The spine burns against the gravitational force of the balance between the forearm and the back spine (abs and lower back muscles). Finally, the legs, while in appearance the moving parts of the body form glutials, hamstrings, and quads. "
How to Make Mountaineers
- Start on your knees straight down or on the floor, with your hands under your shoulders and the palms of your hands facing downwards.
- Insert your abs as you draw both of your legs back onto a high wooden plank. Gonzalez says focus on your glutes as you reach your heels back.
- Without moving your upper body, bring one knee to your chest.
- As you pull that knee back to the right position, bring the other knee to your chest.
- Keep rotating the knee to the chest for a long time.
- To finish, return to the wooden area with both feet on the floor, and release as much as you can of the plank.
Because posting is very important for stability in this movement, Gonzalez recommends that you make sure your hands are working properly before starting. He tells us to "put pressure on the thumb that burns the fascial matrix in front of the upper body. Second, create awareness of the pinky burning fascial matrix behind the upper body." You should do this because "applying pressure to both thumb and pinky creates the fascial protection of the upper body while on a mountain climb."
Changes and modifications
This move is as challenging as it is, but there is always a place for a very advanced take! Alternatively, if mountaineers are a real challenge to you at first, you may need to adjust them for convenience.
Changes
Bring your knee to the other side of your chest instead of straightening up. That means your left knee will almost certainly eat up your right pec.
Make a "mountain climb" by bringing your foot forward towards your tricep and touching your toes down on each side.
Install push-ups, pausing after every ten climbers to do a single push.
Conversion
Return each knee fully to the original position of the plank before moving the other knee forward at low speed.
If you are not able to be in the top of the plank, start from your knees and take turns, reaching for each leg behind you.
Use a gym bench. Put your hands on the bench for a 45-degree angle, and the movement does not put pressure on your shoulders.
Who to Avoid
This exercise routine is easy, but it may not be safe for all exercisers. Anyone who can make a high wooden movement should choose to kneel. Puleo says you should choose a bench replacement if you have problems with the wrist, neck, or shoulder. Gonzalez adds that mountaineers are not suitable for anyone with lower back problems and need to avoid pressure on that area of the body.
If you are not at the level of fitness where mountaineers are able to work for you, Puleo recommends doing parts of the movement separately. That includes making a high plank, and then making a standing march. Lifting your knee for a walk can start slowly, eventually gaining momentum and speed. Identify the goal of running the area by lifting the knee high.