in ,

EXERCISE “ROCK CLIMBER”: 8 WAYS TO PUMP A STEEL PRESS

“Rock-climber” is an effective exercise for training the press.

“Rock-climber” is an effective exercise for training the press. It perfectly works through the muscles of the bark and helps to achieve the coveted “cubes”. The main load falls on the muscles of the abdomen and thighs, the auxiliary – on the muscles of the back, buttocks and legs. Regular training develops physical endurance and leads the muscles into tonus.

To perform the “Climber” exercise, no special equipment is required. Therefore, you can study anywhere: at home, in the park or in the gym.

NO-TIE LACING SYSTEM: Turn any pair of lace-up tennis shoes into slip on sneakers. LOCK LACES are the original, PATENTED (US Patent #6026548) no tie shoe laces with over 1 million pairs sold worldwide

 

TECHNIQUE OF EXECUTION

Exercise “Climber” can be performed in many ways. The main thing is to observe several general rules:

  • Distribute weight on hands and feet evenly.
  • Do not swing to the right or left side when moving the legs.
  • Retract the abdomen and keep the muscles in tension.
  • Do not bend the lower back.
  • Straighten the shoulders and do not connect the shoulder blades.
  • Bend your arms in the elbows, otherwise the entire load will fall on the elbow joints.
  • Breathe exactly.

IMPLEMENTATION OPTIONS

Basic Exercise “Rock Climber”

Why: Training of the press and buttocks.

As: Lie on the rug, put your hands on the floor and place your hands across the width of your shoulders. Climb on your hands, without bending your elbows. Keep the body parallel to the floor. On exhalation tighten the abdominal muscles and pull the right knee to the chest. On inhalation, return to the starting position. Repeat the same with the left foot.

Experienced athletes can increase the load. On the video, we show how to perform a sophisticated version of the exercise “Cliffhanger” with a barbell.

 

With twisting

Why: Training of the press, oblique abdominal muscles and buttocks. Additional load on pectoral muscles.

As: Lie on the rug, place your arms across the width of your shoulders and rest your hands on the floor. Climb on your hands, without bending your elbows. On the exhale, tighten your abdominal muscles, pull your right knee to the left shoulder, with a little twisting at the waist. On inspiration, go back to the starting position and follow the same with the left foot.

With an expander

Why: The main load on the legs and buttocks, training the hamstrings.

How: Tie the expander to the legs just above the knees and take the emphasis lying down. Climb on your hands, bending them slightly at the elbows. Keep the body parallel to the floor. On exhalation tighten the abdominal muscles and pull the right knee to the chest. On inspiration, go back to the starting position and repeat the same with the left foot.

 

Hands on the bench

Why: Training the buttocks, deltas and muscles of the bark.

How: Take an emphasis lying down and put your hands on the bench. The palms are the width of the shoulders. On exhalation tighten the abdominal muscles and pull the right knee to the chest. On inspiration, go back to the starting position and follow the same with the left foot.

 

On fitball

Why: Additional load on the biceps, triceps and deltoid muscle.

Like: Lie on the floor and put your hands on the ball. On exhalation tighten the abdominal muscles and pull the right knee to the chest. The exercise is performed alternately on each leg.

“Rock Climber” is a two-legged

Why: Training of the press, biceps, back, deltas, muscles bark.

Like: Lie on the mat. Place your arms across the width of your shoulders. Keep the body parallel to the floor. On exhalation, rise on your hands, straining your abdominal muscles. In a jump, pull your knees to your chest and on inhalation return to the starting position. Repeat the exercise several times.

 

Without a foot landing

Why: Additional load on the press and buttocks.

How: Take the position lying on slightly bent hands. On exhalation tighten the abdominal muscles and pull the right knee to the chest. On inhalation, quickly change your left leg. Repeat the exercise.

Diagonal steps

Why: Training on the muscles of the hips and buttocks. Additional load on pectoral muscles.

As: Take the emphasis lying down and place your arms across the width of the shoulders. Your body should be parallel to the floor. On exhalation, pull the right knee to the left shoulder. On inspiration, go back to the starting position and repeat the same with the left foot.

 

RECOMMENDATIONS

To make the training as effective as possible, we recommend:

  • Beginners – perform the exercise, putting your hands on the dais, and not on the floor.
  • Do not rush, increase the pace gradually.
  • Do not bully the pelvis too high.
  • Follow the position of the body, the body must form a straight line (from the shoulders to the ankles).
  • Straighten your legs and do not bend your knees.
  • Breathe exactly.
  • Perform the optimal number of sets – 4-5.

Do the sport correctly with the instructors of the fitness club “Mango”. Write down for  personal training  – then the results will not take long to wait!

What more stuff like this?

Get the best virale stories straight into your inbox!

Don't worry, we don't spam

Thank You for Subscribe

What do you think?

0 points
Upvote Downvote

Total votes: 0

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 0

Downvotes percentage: 0.000000%

Leave a Reply

Your email address will not be published. Required fields are marked *

EXERCISE “SIDE TWISTS”: 8 WAYS TO MAKE THE WAIST THINNER

HOW TO QUICKLY PUMP UP THE SHOULDERS: A SET OF EXERCISES IN THE GYM