Classic bare hands training movements - climbing on the spot

Freehand training movements - Mountain Climber In-situ mountain climbing

　　As the name suggests, bare hands training, as the name suggests, is to perform chains forging without any auxiliary equipment and no extra weight. You only need to bear your own weight, and the body is your best training tool.

　　In addition, bare hands training is not restricted by the venue, you can perform it anywhere, you don’t have to worry about weather changes at all, and you can avoid crowding people during peak hours in the gym.

　　The combination of convenience and chain-forging effects is the biggest advantage of bare hands.

　　Today I will introduce another set of whole-body movements similar to mountain climbing, and teach you to practice the whole body with only bare hands. We call it: Mountain Climber in-situ Climber).

　　　In-place mountain climbing is a whole-body exercise that imitates mountain climbing. The main muscle groups exercise include: three-head, shoulders, core, buttocks, thighs and other muscle groups. Almost all parts are taken into consideration. It can be said that the whole body is thorough.

　　In addition to being able to train various muscle groups, mountain climbing also has certain training effects on the body's sense of balance and coordination; in addition, it can be combined with intermittent exercises such as high-intensity cycling training (HICT), Tabata, etc., and become an action in the cycle (for example, after 20 seconds of hiking in the ground, rest for 10 seconds before changing to other movements).

　　This combination is for people who want to improve heart rate, strengthen muscle strength or muscle endurance, "mounting in-place" can satisfy your multiple wishes at once!

However, if you want to realize your wish, you still have to make it accurate. Next, let’s take a look at the key points of the mountaineering stance. Come and add it to your training!

　　　Climbing in place Basic stance

　　Preparation movement: Straighten your arms, support the ground with your palms, and make a diagonal line from the beginning to the toes.

　　Retract your knees to the navel and chest, and take turns with your left and right feet. Be careful that your back should be kept straight, and do not arch your lower back or hunch your back after the movement is started.

　　At the beginning, try it, do not speed up the alternating speed, first, please keep it smooth. After you become proficient, then speed up, just like doing push-ups while running.

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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　　Climbing in place Side (left, right)

　　Preparation movement: Straighten your arms, support the ground with your palms, from Start with a diagonal line from the toes.

　　Raise your knees and move closer to the front of the right. The center of gravity should be placed in the middle position. Do not tilt your body as it moves to the right. (change sides after doing it)

　　Be careful about arching your waist and hunching your back. Similarly, be sure to be stable first in terms of speed and then fast.

　　Climbing in place Alternately

　　Preparation movement: straighten your arms, support the ground with your palms, and start with a diagonal line from the beginning to the toes.

　　　Lift your left knee to the right, and your right knee to the left, alternately.

　　　Climbing on the spot. Large-step mountain climbing style

　　Preparation movement: Straighten your arms, support the ground with your palms, and make a diagonal line from the beginning to the toes.

　　The whole foot takes a big step forward, so that the soles of your feet fall next to the palms, and exchange left and right feet.

　　At the beginning of trying this action, it is recommended that you support your hands on the bench or pedal to help stabilize your body and avoid excessive shaking of your body. 　　If you feel that the palm of your palm is too simple, you might as well change to more unstable equipment such as medicine balls and rhythm balls to challenge higher strength, but be careful not to hurt yourself!

　　In addition, because the mountaineering style is to start the lower limbs through the hip joints, and people with poor softness should not be quick at first practice, so as not to make any damage to the joint angle when being pulled apart in an instant, it would be more than worth it!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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