fitness
These things happen when you practice mountain climbers regularly
© Gorodenkoff / Adobe Stock
Climb the mountain once! Luckily, it doesn’t have to be that complicated – mountain climbers are a very effective full-body exercise to do at home that are really good for our fitness.
Many people have great respect for mountain climbers, as the high-intensity exercise looks very demanding. It is the perfect exercise for sports beginners. And the benefits speak for themselves: Mountain climbers train a wide variety of muscle groups and get our hearts fit. You can also count on this if you regularly incorporate them into your fitness routine.
What happens if you do mountain climbers every day
1. Strong heart
Mountain climbers are a cardio exercise. The high speed pushes our heart rate up, we train our cardiovascular system intensively – and protect and strengthen our heart in the long term.
2. Strong core
Running planks, as mountain climbers are also called, primarily train our body center, the core. The abdominal muscles and those of the lower back have to work to stabilize us.
3. Trained arms + shoulders
In addition to the stomach and back, the exercise also activates our arms and shoulders. After all, they have to carry us in the plank position. Anyone who regularly practices mountain climbers can therefore look forward to having strong shoulders and arms in the long term.
4. Improved overall fitness
Mountain climbers are a low-impact exercise, so they don’t require jumping or fast running. But that doesn’t mean that they don’t really challenge our endurance. If we incorporate them into our training routine frequently, ideally even daily, this can improve our overallImprove fitness and our well-being. The exercise may even help us live longer and healthier lives.
Practicing Mountain Climbers: Instructions + Tips This is what optimally executed mountain climbers look like. © logo3in1 / Adobe Stock
- It’s best to do this exercise when you’re warmed up. For example, start your workout with some jumping jacks or a short run in place. This is how you prepare your body well.
- Start by coming into a plank position on the floor. Your hands should rest directly under your shoulders and your entire body should form a straight line.
- You shouldn’t fully extend your elbows – this way you protect your joints and train your triceps a little more.
- Keep your feet hip-width apart while looking forward and downward. This way you keep your neck in as natural a position as possible.
- Now you alternately pull one knee towards your chest and then step back with your foot. Repeat – slowly at first, then faster and faster.
If you’re not that trained yet, start with 20-second mountain climbers – preferably slowly and in a controlled manner. If you feel fitter, you can double the duration and increase the pace depending on how you feel. Or you can train in intervals to challenge your endurance and muscles even more.
Sources used: healthline.com, businessinsider.com, verywellfit.com