Climber exercise (climber): performance technique, muscle work

Complex multi-joint elements are best for tightening the body and getting rid of excess weight. Today we propose to consider an effective exercise from CrossFit - a climber (climber), aimed at working out the muscles of the lower body and press, as well as burning subcutaneous fat.

Climber exercise (climber): performance technique, muscle work

Advantages and disadvantages

Due to the fast pace of execution and the active work of the muscles legs, exercise allows you to strengthen the heart muscle - myocardium, as well as respiratory organs. As a result, the athlete becomes more resilient, faster, and his cardiovascular system improves. This type of training reduces the likelihood of developing heart disease.

The second advantage of the exercise is the development of muscles. The main load is received:

  • legs;
  • hips;
  • buttocks;
  • abdominal muscles.

The element is carried out resting on straight arms, which means that the effect is on the triceps and partly the back muscles. In addition to muscle fibers, the ligaments and tendons of the whole body are also strengthened.

"Climber steps" involve large muscles (quadriceps, buttocks).

Due to this, the athlete spends a large number of calories, which helps to effectively get rid of extra pounds. The weight loss also contributes to the fast pace of the exercise, which affects the acceleration of metabolic processes in the body.

The disadvantages of a "climber" include its unsuitability for building muscle. The technique of the element is based on using its own body weight. Because of this, the muscles do not receive the necessary power load, and, therefore, cannot hypertrophy.

Exercise is intended only to strengthen muscles and develop their endurance .

Technique and recommendations

Climbing exercise is used, as a rule, by trained athletes. But if you are new to fitness, we recommend that you familiarize yourself with the features of the element. Classic execution technique:

  1. Lower and take the position of the bar on straight arms.
  2. Tighten your core muscles (hips, buttocks, abs).

  3. Pull the knee abruptly to the stomach, but do not put the sock on the floor.
  4. With the same quick movement, take your foot to its original position and at the same time raise the opposite knee to you.

Recommendations :

  • Move without pauses. Exercise should resemble a horizontal run.
  • Avoid bending in the lumbar region or, conversely, rounding the back.

  • When performing, keep your arms straight and lower your head so as not to strain your neck.
  • Try to move only your legs. The body and pelvis should remain motionless.
  • The exercise runs at a fast pace for a while. Beginners should start with 15 seconds in each approach and gradually bring the set duration to 1 minute.

The classic version of the "climber" is aimed at maintaining the muscles of the legs in good shape, as well as weight loss.If you want to better load the press, run the item at a slow pace. The technique will be this:

  1. Accept the emphasis of lying on straight arms.
  2. Tighten your abdominal muscles and buttocks.
  3. Exhale and gently pull the knee toward you, while inhaling, take the leg to its original position.

  4. Do the same with the other limb.

Recommendations :

  • Keep your body in one line.
  • Avoid swinging the hull to the sides.
  • Keep your arms straight.
  • The exercise should be done on 3-4 sets of 12-15 repetitions.

Contraindications to the element:

  • severe cardiovascular diseases;
  • pregnancy;
  • recovery period after operations on the abdominal cavity;
  • untreated knee injuries;
  • ankle sprain.

Varieties of "climber"

Exercise is used in various disciplines, therefore, many implementation techniques have been developed. We offer to analyze the most effective.

With weights

Running in an emphasis of lying can be complicated with the help of sand weights. To get started, take the lightest pads - 0.

5-1 kg. You should not take a large load, as in this case, most likely, the equipment will suffer:

  1. Put the weighting on the legs and accept the emphasis lying down.
  2. Pull the thigh of the right leg to the stomach with a jerk.
  3. Then simultaneously pull the limb back and raise the other knee to you.
  4. Perform continuous running movements for 30 seconds or more.

With a jump

This variant of a "climber" is suitable for beginner athletes, as his technique is simpler than classical. Before you begin training, be sure to stretch the joints of the legs:

  1. Accept the emphasis on lying on straight arms.
  2. Tighten your abdominal muscles and buttocks.
  3. Push off with your foot and pull the knee toward you with a light jump, while placing the sock on the floor.
  4. In the same jumping motion, return to the starting position.

  5. Repeat with the other limb.

Try to move evenly, without pauses. Do 3-4 sets of 12-15 times.

With the rotation of the body

Exercise creates an additional load for the press, namely for the oblique muscles. It also allows you to enhance the stretching of the gluteal muscles and improve the mobility of the hip joints:

  1. Accept the pose of the bar on straight arms.

  2. Prepare the body: pull in your stomach, straighten your back and legs, tighten your buttocks.
  3. Exhale and try to reach with the knee to the elbow of the opposite hand.
  4. On inhalation, return to the starting position.
  5. Repeat the other way.
  6. When performing, do not allow the pelvic area to sag.

  7. Take 3-4 sets of 12-15 leads in each direction at an average pace.

Bipedal "climber"

The element is intended for accented impact on the rectus muscle of the press.In addition, the exercise, thanks to its fast pace, allows you to effectively burn subcutaneous fat:

  1. Stand in the position for push-ups.
  2. Straighten your body and legs in a line.
  3. Exhale and pull both knees toward the stomach with a sharp hopping motion.

  4. On inspiration, take a jump back to the starting position.
  5. When moving your legs, make sure that the pelvis does not fall strongly down. Otherwise, it can lead to a bruise of the inguinal region.
  6. Do 3 sets of 25-30 reps at a fast pace.

With a fitness ball

The exercise is performed with the support of the palms in a large gymnastic ball.

This allows you to reduce the load on the shoulder girdle. In addition, the element helps strengthen the small muscles responsible for body balance:

  1. Choose a convenient fitness ball with a diameter of 60-70 cm.
  2. Hold your palms to the ball and bring your legs back.
  3. Hands fully extended.
  4. The inclination of the body should be approximately 35-40 °.

  5. Keeping balance, exhale and gently pull the knee forward until it touches the fitball.
  6. Then inhale and put your foot back.
  7. Perform with the other limb.

Avoid rounding the spine. Do 3-4 sets of 12-15 reps.

On the elbows

Thanks to a similar technique, the element allows you to remove the load on your hands and focus on working out the abdominal muscles:

  1. From the plank position, accept the forearm.
  2. Hold the body in one line.
  3. Exhale, slightly raise the pelvis and pull the knee to the stomach.
  4. With a breath, return your foot to the starting position.
  5. Repeat movement with the other limb.

  6. Do 3-4 sets of 12-15 times.

With the expander

In this exercise, an additional load is created on the legs and press due to the tension of the shock absorber. We recommend using a "skier’s expander" or a simple rubber band without handles:

  1. Fix the ends of the shock absorber to the ankles, and hook the loop on the simulator rack to a height of no more than 25-30 cm from the floor.
  2. Take a couple of steps forward to create elastic tension.
  3. Accept the emphasis of lying on straight arms.

  4. Being in this position, you can apply both classical technique and non-standard, for example, “with a jump”.

The number of repetitions depends on the selected execution method.

With a jump in the "sumo"

The element is designed to develop the explosive strength of the legs. In addition, plyometric loads allow faster burning of subcutaneous fat:

  1. Stand in the classic emphasis of lying on straight arms.
  2. Bring your feet together.

  3. Exhale and with a sharp powerful jump, substitute the feet next to the palms, from the outside.
  4. You should be in a wide squat position.
  5. In the same jumping motion, return to the starting position.
  6. When doing this, do not bend your arms or lift your palms off the floor.
  7. Take 3-4 sets of 15-20 quick reps.

On bent arms

This technique of "climber" allows you to increase the load on the muscles of the arms and shoulders:

  1. While lying down, bend your elbows at approximately right angles.
  2. From this position, exhale and raise the right knee to the elbow of the right hand.
  3. With a breath, return the leg to its original position.
  4. Repeat with the left limb.
  5. Perform 3-4 sets of 12-15 times for each leg.

Before using the exercises discussed in this section, we recommend that you master the simple bar on straight arms and the classic "climber" technique. These elements will help form a physical "base" that allows you to perform more complex options.

Application in training

Using the "climber" you can burn from 8 to 15 kcal per minute. Of course, this is not enough for effective weight loss, so the element is included in comprehensive programs. We offer an example of a training plan designed to strengthen the muscles of the lower body and burn subcutaneous fat:

  1. Warm up: jumping rope or walking in an ellipsoid - 5-7 minutes.

  2. Deep squats with jumping up - 3x20.
  3. Lunges with a bar on the shoulders - 3x15.
  4. Leaving legs to the side in the crossover - 3x15.
  5. Lifting on socks in a vertical simulator - 3x20.
  6. Classic "climber" - 3 sets of 30 seconds.

  7. Running on an electronic track at an easy pace - 10-12 minutes.

The reviewed program is intended for girls. We offer men a strength training option:

  1. Warm-up: walking in an ellipsoid - 5-7 minutes, squats with one's own body weight - 2x15.
  2. Leg press in the simulator - 3x10-12.
  3. Lunges with weights - 3x15.

  4. Leg extension in the simulator sitting - 3x12-15.
  5. Leg curl in the simulator lying - 3x12-15.
  6. "Rock climber" with weighting ankles - 3x15.
  7. Twists in the Roman chair - 3x15.

We recommend using the programs in split-training for the whole body.

So you speed up getting rid of body fat and tighten your body faster.



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