abdominal and back muscles.
The workouts to train them in a complete way are different, but one of the most effective is the Mountain Climber, also known as the climber's exercise, precisely because, even if on the ground and in a horizontal position, it simulates the movements that mountaineers perform when climbing towards the mountain peaks.
Climbing is one of the most complete sports from the point of view of body training because, taking place on a vertical plane, it involves a large number of muscles that move even defying the force of gravity.
Precisely because of these enormous potentials, its basic movement, albeit with some modifications, has been transformed into a hugely successful fitness exercise, as well as Nordic walking or Nordic walking which, in addition to training the lower limbs, involves 90% of the body musculature.
, bring the knees, alternately, to the chest, performing the simulation movement of a climb.The exercise must be repeated rhythmically, without pausing until the end.
A fitball can also be used
An alternative version takes place using a fitball.
In this case, the initial plank position is assumed by placing the forearms on the ball and keeping the head, torso and legs perfectly aligned. The movement is the same as in the classic version but, instead of bringing the knees to the chest, they approach the fitball.
Two variants to intensify the exercise
The first is simpler and provides, from the classic starting position, to bring the right knee towards the right elbow, contracting the abdomen and rotating the pelvis at the same time.
In the second, always from the same starting position, the right knee is brought into contact with the left elbow, rotating the pelvis from right to left.
, concentrated only on the abdominal belt or aimed at strengthening the core, or the core of the body composed of a set of muscles whose exercise is essential to improve posture and stability.How many repetitions are needed
Although for beginners there is no official minimum threshold, it is good to say that to aspire to visible results you should start with at least 25 alternating repetitions for each leg, four times.
Those who have an intermediate preparation, on the other hand, can reach four alternating series per leg, of 50 repetitions.
For professionals or in general for those used to very hard workouts, the ideal way to make a change to your physique would be to perform four sets per leg of 100 repetitions each.
What makes the fake climb really effective is not only the number of repetitions, but also the speed at which they are performed.
In fact, we must not forget that, in addition to toning and sculpting, this exercise is an excellent cardio workout and therefore must be done while maintaining a high and sustained pace.
To be sure of succeeding you can help yourself with a stopwatch.
Beginners should try to finish the session within 30 seconds, intermediates within one minute, and fitness addicts within two minutes.
, thighs and lower back.Repeating these exercises consistently for six to seven weeks can improve endurance, fitness and agility of the whole body.
Involved in the movements also arms and shoulders, which are exercised thanks to a constant contraction and acquire greater strength and tone.
Furthermore, being a workout that stresses every part of the body by activating the muscles, it makes the whole figure extremely more flexible and articulated.
It is a low impact exercise
The ways in which this exercise is carried out make it suitable also for those with discomfort or pain in the knee or ankle.
The impact on these two parts of the body, usually very stressed during fitness sessions, is in fact zero.
Change the pace of running to burn more fat
To get six pack abs in the shortest time possible, the secret is to quickly burn stored belly fat. To do this, an effective technique is to vary the intensity of the exercise movements. You can start slowly, accelerate a little and slow down again, and then finish with the fastest possible speed, in order to reach the maximum contraction and give the metabolism the final acceleration.
Good results can also be achieved with treadmill training.
Another valid alternative is training with the elliptical.
The flat stomach swimming workout is also excellent.
