"Rock climber" - exercise on which muscle group?
"Rock-climber" is an effective exercise forkeeping the body in shape. Uncommon, but well known in the circles of professionals, the exercise "Climber" trains not only the muscles of the press. In exercise, in addition, the muscles of the legs and shoulder girdle are involved. Since this ensures the burning of calories, "Rock climber" is quite an effective exercise in terms of losing weight. And does not require special equipment and skills.
Benefit
It is difficult to overestimate the benefits of this exercise, soas during its implementation, almost all the muscles of the body are involved. As is known, the functioning of muscles depends not only on the mobility of the body, but also on the course of all the physiological processes of the body.
"Rock climber" is an exercise that is goodthe muscles of the cortex are worked through, and this is a whole group of deep muscles that lie next to the spine and ensure its fixation. The muscles of the body that perform vital functions are involved:
- muscles of the hip flexors;
- muscles of the thigh extensors in the form of gluteal muscles;
- abdominal muscles: straight and oblique;
- muscles of the extensor of the back.
That is, they are the muscles responsible for the situationbody and its orientation. Strengthening the muscles of the bark will help maintain a healthy spine and beautiful posture. Not only for strengthening the back and the press is the "Cliffhanger" exercise effective. The benefit of it is that it provides a smart and toned muscles used in everyday life:
- the diverting / leading scapula - small thoracic and anterior cog muscles;
- extensor / flexor of the lower leg - quadriceps femoris;
- flexors of the foot - calf muscle;
- flexors of the shoulder - deltoid muscle and large thoracic;
- extensors of the forearm - triceps.
Exercise "Rock climber" on which muscle groups are affected?
Quadriceps (quadriceps femoris muscle) shouldbe developed and active, as it performs the functions of the thigh extensor. "Rock climber" is an exercise that effectively works through these muscles, which helps to prevent many unpleasant consequences and injuries. Protect the most vulnerable, knee joint will help a well-trained muscular-ligament corset.
Gluteus muscles (large, medium and small) shouldbe well developed, since they regulate the balance of the body. The big one is one of the powerful muscles, unbends and turns the thigh, fixes and straightens the trunk. Average - leads to the side of the pelvis, tilts and straightens the trunk. Small also participates in the straightening of the trunk and in the hip.
The small pectoralis muscle and the anterior cog muscle are located in the upper part of the breast. Raise and fix the shoulder blade, promote inhalation - lift the ribs.
The gastrocnemius muscle must be trained, since it performs important functions: movement of the foot, stabilization of the body when walking.
The deltoid muscle and the large pectoral muscle are involved in the retraction, rotation and flexion of the shoulder.
The triceps (the triceps muscle of the shoulder) performs the retraction of the hands back and bringing the hands to the trunk. Participates in extension of the forearm.
Effect
Due to the recurring nature of the elements"Rock climber" is an exercise that helps to correct and strengthen the muscles of the lower body. This is a favorite workout exercise for athletes, as it quickly improves blood circulation and prepares the body for the upcoming training.
Strengthens not only the calves, but also the gluteal muscles andhamstring muscles. Raises the heart rate, respectively, improving blood circulation. Increases endurance during exercise, strengthens the muscles of the lower body, burns calories. "Rock climber" is an exercise that burns more calories than other types of exercises on the lower muscle groups.
Strengthened not only the muscles of the legs, but also the tendons andligaments of the ankle and knee joints. Developing muscles used in daily activities. The density of bone tissue increases. A significant strengthening of the joints helps reduce the likelihood of injury from falls. There is an improvement in posture. The main muscles of the spine are strengthened and improve posture. Exercise strengthens, makes the muscles of the abdomen more durable.
How to do the exercise "Climbers". Equipment
- In the initial position, the weight between the two arms and legs is evenly distributed.
- When moving the legs there is no displacement on the right or left side.
- The abdomen is tightened, and throughout the exercise the muscles need to be kept in suspense.
- The waist does not flex during the exercise.
- The shoulders are stretched throughout the exercise.
- The elbows are slightly bent, otherwise during the exercise the elbow joint will work in the overload mode.
- The wrists are clearly arranged.
- Breathing is free even.
Implementation Options
Beginners can start with exercises, where the arms are on the dais, and not on the floor. They can also perform an exercise with a shorter range of motion, so that the knees do not reach the chest.
In order to memorize the sequencemovements in the exercises that require alternating execution with different legs, you can do the repetition at first with one foot, then the other. Start the exercises slowly, then gradually increase the speed.
How correctly to perform the exercise "Climbers"? The photos show all the stages of the exercises.
"Rock-climber" - basic exercise
Technique of execution:
- the emphasis is on lying: to rest on the floor with your hands, palms on the width of your shoulders; to rise on hands; elbows slightly bent; The toes of the feet are rested on the floor; the body is a straight line from the head to the feet;
- exhale - strain the abdominal muscles; pull the right knee to the chest as straight as possible;
- breathing in the starting position; also execute the left foot.
Target muscles: press.
Auxiliary: chest and buttocks.
With twisting
Exercise "Climber" for the press. Technique of execution:
- the emphasis is on lying: to rest on the floor with your hands, palms on the width of your shoulders; to rise on hands; elbows slightly bent; The toes of the feet are rested on the floor; the body is a straight line from the head to the feet;
- exhale - strain the abdominal muscles; pull the right knee to the chest, while, as it were, twisting in the waist, pointing the knee toward the left shoulder;
- breathing in the starting position; also execute the left foot.
Target muscles: press.
Auxiliary: chest and buttocks.
With an expander
With an escalator "Skalolaz" - an exercise that gives an additional load to the legs and buttocks.
Technique of execution:
- tie the expander to the legs slightly above the knees;
- the emphasis is on lying: to rest on the floor with your hands, palms on the width of your shoulders; to rise on hands; elbows slightly bent; The toes of the feet are rested on the floor; the body is a straight line from the head to the feet;
- exhale - strain the abdominal muscles; pull the right knee to the chest as straight as possible;
- breathing in the starting position; also execute the left foot.
Target muscles: gluteus.
Auxiliary: hamstrings.
Hands on the bench
Technique of execution:
- the emphasis is on lying: to lean your straightened hands on the bench; palms shoulder width apart; elbows slightly bent; The toes of the feet are rested on the floor; the body is a straight line from the head to the feet;
- exhale - strain the abdominal muscles; pull the right knee to the chest as straight as possible;
- breathing in the starting position; also execute the left foot.
Target muscles: gluteus.
Auxiliary: deltas, muscles of the cortex.
On the ball
Exercise "Climber" for the buttocks.
Technique of execution:
- the emphasis is on laying hands on the ball; palms shoulder width apart; elbows slightly bent; The toes of the feet are rested on the floor; the body is a straight line from the head to the feet;
- exhale - strain the abdominal muscles; pull the right knee to the chest as straight as possible;
- breathing in the starting position; also execute the left foot.
Target muscles: gluteus.
Auxiliary: deltas, muscles of the cortex.
"Rock Climber" is a two-legged
Technique of execution:
- the emphasis is on lying: to rest on the floor with your hands, palms on the width of your shoulders; to rise on hands; elbows slightly bent; The toes of the feet are rested on the floor; the body is a straight line from the head to the feet;
- exhale - strain the abdominal muscles; in a jump, pull your knees to your chest as straight as possible;
- breath - in the starting position.
Target muscles: press, arms, back.
Auxiliary: deltas, muscles of the cortex.
How to start studying at home?
Exercise "Climber" is the best suitedfor studying at home. Not requiring skills or special equipment, it works out exactly those muscles that are necessary for a slim, pulled-up figure. It's no secret that the problem kilograms appear most often on the buttocks and thighs. It is on these parts of the body that the main exercise load is directed. It gives the muscles maximum load, which once again confirms its effectiveness in the fight against fat stores.
Simple and at the same time quite effectiveThe exercise also attracts the fact that it can be performed both separately and in conjunction with other exercises. The main thing in home classes is the right attitude, a gradual increase in the load and regularity of training.
It is necessary to choose the appropriate variant of the exercise. For several days, perform it at a slow pace. Time of classes at the initial stage is no more than 10 minutes. Increase the training time and load need to gradually.
Increase muscles and maintain the body in the form ofyou can, regularly doing the exercise "Climber". The reviews confirm once again that this simple exercise can reduce back pain, strengthen the muscles and restore flexibility to the spine. In addition, the daily exercise of the exercise improves blood circulation and activates the metabolism. Carrying out the "Cliffhanger" regularly, you will feel a surge of strength and energy.
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