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 own complexity. Let the exercise challenge you, or better, you challenge the exercise.
Objective This is a complex exercise, which mobilizes more joints and muscle groups at the same time. Even the dynamic running strengthens especially the gluteus and hip muscles. Due to the use of the Kinetic BANDS, this exercise has the biggest effect on the hamstrings and the quadriceps muscles. Your muscles of the entire body, including the back, abdominal muscles and hip muscles need to work hard, in order to maintain your body stable. In the video, you can see that the shoulder muscles and the thoracic wall muscles are strongly activate. The Kinetic BANDS Mountain climber exercise raises your heart rate, improves coordination and agility, strengthens and shapes your body and "burns" excess fat by using your own weight.
Performance Start in the "Push Up" position, namely in a straight position on your toes and hands. The hands are at a shoulder width apart and your legs need to be fully straight. Try to maintain your Back in a completely straight position and parallel to the floor. Abdominal muscles must be completely flexed. In this position, start running by raising your knees high to the chest (high skip). At the same time move the whole body forward, so that when alternating legs, you almost touch your elbow with your knees, and then go back as far as possible (as far as your body allows you to), to the point where you stretch out your arms. Strap the Kinetic BANDS on your legs to sharply raise the complexity of the exercise.
Breathing Inhale through your nose and exhale through your mouth.
Advice The muscles of the entire body should be at maximumtension, so that although the challenging movement, 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 The performing time of the exercise should be adjusted according to your ability to make sure that the quality of the performance is at its highest throughout the entire time. Start with 20 sec of work / 40 sec pause, and then weekly gradually increase somewhere up to 40 to 45 sec. Do 3-4 repetitions and always in between take enough time to rest / pause about 3' so that the next repetition will be at your maximum. Reduce the resting time from week to week in proportion to the increase in execution time, but it should never be less than 20 sec. Do as many perfect repetitions as your body allows you. Quality over quantity!
Progression Difficulty of the exercises is raised by using the Kinetic BANDS, strapped above the knee and by decreasing the distance between the ground and the upper body. Try to execute the Kinetic BANDS Mountain climber exercise in a different way. Descend into a Push Uplower position and alternately lift your legs outwards.
Warning Selected exercises or programs are only suitable 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.
Kinetic BANDSare a great training tool used to help you improve your speed, muscular strength, reaction time, acceleration, coordination, jumping and sport specific quickness by optimaly activating your muscles. With Kinetic Bands your feet and legs will become faster.