In every exercise routine, we need to follow every step sincerely and properly so as to avoid injuries while working out. Even proper posture and shift in body weight must be noted to ensure that the risk when exercising will be lower. Without your own equipment at home, exercise routines would be limited and will consist mostly of bodyweight exercises. Bodyweight exercises are exercises that focus on strength training without the necessity of using an equipment as your own body weight is being resisted by the pull of gravity. Some bodyweight training exercises are push-ups, pull-ups, and squats. One such exercise is called the Mountain Climber.
What is the Mountain Climber?
The Mountain Climber is a very simple exercise that focuses on strengthening your core and utilizes almost all of the major muscle groups in your body. Core stability is also a good benefit that you get from this exercise, as the core holds a central position in stabilizing your movements especially when picking up something heavy off the ground. Aside from burning calories and fats, the mountain climber also provides support in building your stamina and endurance. It could be done anywhere and are always included in High-intensity interval training or popularly known as HIIT. Mountain Climber exercise serves as a good cardiovascular exercise when done in quick paces.
Step-by-step procedure for the Mountain climber
Now you know what the mountain climber is about. Make sure that you are wearing shoes with a good grip, find an open spot or lay a yoga mat, and make sure that there are no other people within reach that you may hurt while doing your routine. Let us now follow these steps on how to do a perfect mountain climber:
Perform a high planking position
From a standing position, you may start by getting down on your knees, extending your arms to reach the floor, then lastly extend your legs and feet. Balance your feet on your toes and make sure that your hands are firm with no elbows locked. Also, take note that you need to align your hands and shoulders in a vertical line while your body, shoulders, and neck are in one straight line. Don’t sag your butt and keep your abs pulled. Do your best to maintain this position perfectly as planking is the cornerstone form of the mountain climber.
Pull your right knee up to your chest
Start by lifting your right foot then continue to pull it up as you bend your right knee. Contract your abs a little more so as to ensure the perfect position for the mountain climber. Draw your right knee as far as you can into your chest. Make sure to keep your back straight and do not allow your shoulders to sag. Try to make your thigh touch your chest.
Switch your knees
While pushing your right leg back, you switch with your left knee. Pull in your left knee with the same action. Prior to completion of the movement, you may relax your midsection for a while before completely pulling your left knee towards your chest.
Perform the same movement in a successive order, alternating between your left and right knees. Once you are accustomed to switching, try to level up the pace and reach the level that you are able to switch simultaneously. At this moment, it would seem that you are like running while planking. Be constantly aware of the changes in the form of your body. Maintain the position especially the straight line of your spine and neck. Maintain the stability of the core since the core stability is always crucial in developing the body.
Where do I incorporate mountain climbers?
Mountain climber exercises are versatile and could be incorporated into almost every routine. When you are very familiar now with mountain climbers, you may now follow these suggestions for applying in your routine:
Mountain climbers could also be considered as a good cardiovascular exercise. Before lifting weights or doing high-intensity training, you may include mountain climbers as a part of your warm-up. It is ideal for your pre-exercise routine as mentioned before, it works up most of your body’s muscle groups. Thus, including this for your warm-up is akin to kickstarting your muscles to a workout.
Core and upper body stabilization
The heart of the mountain climber exercise is the planking position. In core development, planks are much rewarding than crunches or sit-ups. Aside from that, upper body strength is also achieved since your arms and shoulders bear your bodyweight for an extended period of time. Stabilization of the upper body strength could be strengthened as the firmness in the arms and shoulders would be forced while there are continuous movements in the legs.
Fast-paced mountain climbers provide good cardio experiences for all. When done properly, mountain climbers look like running in a plank position. Thus, mountain climbers could be described as running at a higher level. This routine will keep your heart pumping all throughout. High-intensity interval training is also a good application of mountain climbers as a cardio workout since you extend yourself to the limits with very brief intense intervals of your routine.
When lifting, you can’t help but notice your heart rate go slow. During lifting, it is much better to make your blood pumping as it could allow better lifts since more oxygen is delivered to your muscles. In-between your sets, you may include a good 2 minutes of mountain climbers to keep your blood pumping and provide a cardio burst during your workout.
Mountain climbers could be tough at first, but please remember that there are no perfect workout routines. As you go along with your training, you may adjust the number of sets that you would do for every exercise to suit your needs. Always stick to your plan, have a proper diet, and follow each and every step properly to avoid possible injuries. Climb it out!