The mountain climber is a effective exercise, since it is not only a movement that involves almost all the muscles of the body and for that reason, it allows a good work of the cardiovascular, but it’s ideal to burn calories.
But the best thing about mountain climber exercise is that it is very versatile and practical, because we can do it with no equipment, at home, outdoors or in the gym.
This exercise involves legs, buttocks, abdomen, back, shoulders and arms for its execution of there that’s one of the best and most complete exercises that you can perform to get in shape.
How to do mountain climbers
Before applying any of its variants it is always good to reinforce its correct technique, for this we remember that the exercise begins in the position of iron with tips of the feet and palms of the hand on the floor as the only support.
The body must be aligned from head to toe, for which it’s important not to break the waist and keep the abdomen contracted throughout the exercise.
It is also important to bear in mind that the left knee should be directed to the left elbow and just when we return the leg to the initial position we perform the movement with the right knee that should be directed towards the right elbow.
This exercise is carried out alternately and you can see it in the following video:
7 Variations on Mountain Climbers You Have to Try
In fact, we find a variety of alternatives to the classic climbing exercise or mountain climber that will allow us to work at different intensities, ask for more portions of the body and also challenge the body with movements different from those you already know.
If you are looking to progress and get fit at home, these are some variants you can do:
1. Decline mountain Climbers: with feet elevated on a chair, bench or other surface, we perform the movement of the climber at a slower pace so as not to lose stability. This variant accentuates the work of shoulders and arms to be more of the body weight on this area.
2. Cross Mountain Climbers: to work to a greater extent oblique abdominals we can perform this variant in which the knee is not directed to the elbow on the same side but the opposite side.
3. Spider Mountain Climbers: taking the knees by the sides of the body, passing the same outside the elbows, we can perform this variant that works abductors and adductors in addition to quadriceps, femorales and buttocks.
4. Single-Leg Mountain Climbers: for a much more intense work we can reduce the stability of the exercise by removing the support of one hand or one leg and thus, performing the movement as we would do with the four points of support.
5. Jumping Mountain Climbers: instead of carrying legs alternately towards the chest, bringing knees closer to the elbow, we can jump with both legs together positioning them as a “frog”, leaving both knees at the sides of the elbows, by the side of the body.
6. Skater Mountain Climbers: taking the legs to one side and another of the body instead of directing them towards the chest, we can make the movement of the climber as a skater to work to a greater extent abductors and adductors.
7. Inverted Mountain Climbers: with the aim of accentuating the work of the muscles of the back and abdomen, we can perform the exercise face up, in a position inverted to the traditional movement.
If you want to tone muscles and burn calories at home the climber and its variants is an excellent option to put into practice.