The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.
The exercise Mountain Climbers is intended to be used as a hypertrophy exercise.
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
For those seeking a greater challenge, there is an advanced variation of the mountain climber where the knees are twisted toward the elbows. This variation additionally targets the oblique abdominal muscles and intensifies the workout for the entire core.
Another advanced variation is the mountain climber with gymnastic rings. This version requires not only greater stability and balance but also places increased demand on the muscles in the arms, shoulders, and core, as the rings are unstable and require additional control.
Another challenging variation is the alternating mountain climber with a wide step. This variation places additional emphasis on the hip flexors and oblique abdominal muscles. It also further challenges the cardiovascular system, as the larger movements and rapid switching of leg positions increase the intensity of the exercise.
Rollouts on the gymnastic rings, also known as "Ring Rollouts" or "Ab Rollouts," are a challenging calisthenics exercise for strengthening the abdominal muscles and the entire core. This exercise requires a high level of body tension and, in addition to the abdominal muscles, also trains the shoulders and lower back. The instability of the rings makes the exercise particularly intense, making it ideal for advanced athletes looking to take their core strength to the next level.
Plank leg lifts combine the core stability of the classic plank with a dynamic leg lift, which engages not only the abs and back muscles but also the glutes and leg muscles more intensively. By alternating leg lifts, balance is challenged, and the core is activated more deeply. Compared to the forearm plank, this variation involves the lower body more, making the exercise more challenging and versatile.
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
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