Mountain Climber is a classic freehand training action! We have already introduced its benefits and exercise effects in previous articles!
Mountain climbing can be a good exercise for our muscles
1. Hip flexors (front of thigh, iliopsoas): knee to chest (leg lift)
2. Core stability: Core strength is required to maintain body stability and normal alignment during hip flexion!
Spine and pelvis stability: The spine always maintains the most natural physiological arc, the lower back is not excessively concave or convex, and the pelvis is not turned or tilted
Shoulder blade stability: arms support the ground, shoulders sink, and scapulae retract slightly
In addition to training various muscle groups, it can also be used with high-intensity circuit training (HICT), Tabata and other interval exercises to become an action in the cycle
Today I will introduce an advanced version of mountain climbing! Use TXR for mountain climbing!
Advantages of TXR: Increases instability factors,Challenge the core!
If your in-situ movements no longer feel like a challenge! Choosing TXR is a great way to increase the difficulty! The instability of TXR will bring greater challenges to your core strength!
How?
Same as traditional mountain climbing! Put your feet into a leather rope each, support your body with your hands shoulder-width apart, and assume a push-up preparation position.
Start the action: Bend your right foot at the hip and knee and move it forward close to your chest for a second, then lower it back to the starting position, then lift the other foot and repeat the action.
When you first try it, don’t ask for fast alternation speed, but first require smooth movements. After you become proficient, speed up again
Note:
When the hip joint moves, the core, shoulders and arms should remain stable and not sway with the movement of the hip joint.
Control the stability of the body. Use the core muscles to work together to maintain the spine in a neutral position (without flexion, extension, lateral flexion, or rotation)
Related recommendations
trx bird: chest muscles + core kill two birds with one stone
TRX reverse curl: biceps + core strength
Use trx to practice pull-ups