Mountain climbers
Mountain climber
Primary muscles: Nelipealihas. Assisting muscles: Rind, Reie tagakülg, Õlad.
How to do it
- Võta kätekõverduse asend, toetudes kätele ja jalatallaesistele.
- Too üks põlv rinna poole, umbes puusa alla – see on algasend.
- Vaheta jalgu kiiresti: siruta kõverdatud jalg ja too teine põlv rinna poole.
- Jätka rütmiliselt vahetamist, kõhulihased pinges, 20–30 sekundit.
Key to the execution: Hoia puusad kogu aeg õlgadega ühel tasemel, nagu kindlas kätekõverduse asendis.
Common mistakes
- Sa tõstad puusad liiga kõrgele, kaotades kätekõverduse asendi.
- Sa lased alaselja põranda poole longu.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Kõht exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.