Prone mountain climbing dynamic picture - gradual process of mountain climbing

On-site mountaineering: The movement is named after the action is like a climber who uses his whole body to climb a hillside. (Climbing running cannot improve sexual combat effectiveness? Sexual combat effectiveness enhancement course teaches you how to improve)

　　Purpose of training

　　1. Hip flexor muscles (front of the thigh, iliopsoas muscle): body knee to chest (lift leg)

　　2. Core stability: The movement of hip flexion requires core strength to maintain body stability!

　　Spine stability: The body always maintains the most natural straight line, and the lower back does not be too concave or convex,

　　Scapula stability: the arms support the ground, the shoulders sink, and the scapula slightly retracted

　　　Climbing running is a very good bare-hand training movement !In addition to being able to train various muscle groups, it can also be combined with intermittent exercises such as high-intensity cyclic training (HICT), Tabata, etc., and become an action in the cycle (for example, after 20 seconds of climbing on the spot, rest for 10 seconds before changing to other actions).

　　Action teaching:

　　1. Start the action, like a push-up, place the weight of the whole body on the palms and toes. And make sure the body is in a straight line.

　　2. Bend the hips and lift the legs forward and approach the chest, keep the back flat, the abdomen tightened, and the torso is stable

　　3. Put it back and change the other foot to lift it, repeat the action.

　　At the beginning, try it, the speed of alternation is not fast, first Require smooth movements. After proficiency, speed up the speed

　　You can use time to set a set of times. (EX: 20~30 seconds is a group, a total of 3~5 groups, adjusted according to your own condition)

　　If you want to perform a mountaineering, you need good hip mobility and muscle flexibility! If there are restrictions, it is recommended to use equipment to assist or start from lower-level movements, and slow down the speed, focusing on body stability and correct muscle use.

　　Tip:

　　When there is movement of the hip joint, the core, shoulders and arms should be kept stable and not shake with the movement of the hip joint.

　　While the movements, do not change your lower back posture , You should pay attention to keeping the most natural straight line in your body, and not overly concave or convex on your lower back, and use the core muscles to control the stability of your body. Don’t go up and down.

　　For beginners, you may start with the simple version, that is, put your upper body on the ladder or on a solid equipment.

　　Tip: Mountain climbing is not very helpful to improving sexual combat effectiveness, so if you want to improve sexual combat effectiveness, you can learn more scientific training methods. (Sex combat effectiveness training teaching, teach you how to improve sexual combat effectiveness)

　　Anime:

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