Introduction Every exercise has its own purpose. When you try to select them, also try, in addition to targeting, adjusted difficulty level and all other training legality to be innovative and add some of your complexity. Let the exercise challenge you, or better, you have to challenge the exercise.
Objective This is a complex exercise, which mainly targets most muscles of the entire body, especially the muscle groups of the lower body, the abdominal muscles and muscles of the shoulder girdle. Due to the use of the Kinetic BANDS, the exercise will have the biggest effect on hamstrings, core, hip muscles, internal receptors and abductors. The Kinetic-BANDS Wall Mountain Climber exercise improves stability, core strength and strengthens and shapes your body using your own weight.
Execution Start in a straight position with your palms and toes leaning on the floor (Push – up position) next to the wall. Then lift leg by leg and place your foot on the wall, so that the body is in a horizontal position with the ground. From this starting position begin with the execution of the Mountain Climber exercise in such a way that the knee is pushed as close as possible to the elbow. The upper torso from the hips up should be maintained in a straight position, and be stable. Using the Kinetic BANDS, the complexity of the exercise will greatly increase.
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Breathing Inhale through your nose and exhale through your mouth.
Advice The muscles of the entire body should be at maximum tension, so that although the challenging movement keeping other foot on the wall, the upper body remains solid in a straight line, and stable. The head is lifted with a view in the direction of the movement.
Number of repetitions and resting How long you should execute the exercise, depends on how long you are capable to execute the exercise in a quality way. Start with 30 sec perform and then weekly slowly and gradually increase the distance somewhere to 50 sec. Make 3-4 repetitions, and between them, always take enough time / rest about 3' so that the next iteration will be again your maximum execution. Resting time should reduce from week to week in proportion to increasing the time of the performance, but should never be less than 1,5´. Do as many perfect and quality repetitions as your body allows you to. Qualityover Quantity!
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Progression Try to perform the Kinetic BANDSWall-Mountain Climber exercise in a low position (low Push up).
Warning Selected exercises or programs are suitable only for the more willing exercisers and athletes which are in regulary weekly training process and are not suitable for people with any injury or health problems, and for pregnant women