Speaking of the classics of unarmed training, we have to mention push-ups and pull-ups, because they can not only develop the target muscles (chest and back) well, but also benefit the whole body, making us more powerful, flexible and coordinated. At the same time, they are equally effective as fat-reducing training.

The following mountaineering training is as classic as push-ups and pull-ups. Although it looks like abdominal muscle training, the overall benefits to the whole body are equally obvious.

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Mountain climbing is a good whole-body exercise. Because it feels like climbing a mountain with both hands and feet, some people call it "climbing a mountain".

Because the upper body needs to be supported by both hands and the lower body needs to move back and forth, it can not only exercise the thighs, but also train the muscle endurance and core stability of the upper body.

Generally speaking, when our core muscles are not strong enough, we only need to use the muscles of the back, buttocks and even chest to participate in the action of supporting the ground with both hands.

So it seems that only the lower limbs are moving, but in fact, the mountaineer uses almost all the muscles of his body, which can be said to be a fairly efficient unarmed training action.

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1 original climbing style

Hold your hands on the floor, don't lock your elbows completely, just hold your body steady, tighten your abdomen and keep your back as straight as possible. Feet slightly apart, in the initial position of push-ups. Take a step forward with your left foot, with your knees about the position of your chest, and then straighten out. Be careful not to arch your back or sink your waist, and tighten the core of the whole process. Step forward with your right foot and repeat the action just now.

When climbing and other variants, pay attention to the stability of the core, shoulders and arms during hip joint movement, and don't shake with hip joint movement.

2 Rotating mountaineering style

This is a variation of mountaineering. Generally speaking, mountaineering knees kick to the chest. In this variant, the right knee rests on the left elbow and the left knee rests on the right elbow, and the lateral abdominal muscles are strengthened by twisting.

Hold your palms on the ground and spread your feet slightly. Do push-ups in the initial position, with core strength. The upper body is still, the body is slightly twisted, and the right knee is raised close to the left elbow. Abdominal force, side abdomen should have a sense of torsion, return to the initial action, and repeat in the opposite direction.

3 push-ups mountaineering style

Add push-ups while climbing the mountain. Push-ups are usually done after the left and right feet go back and forth once, or you can do push-ups after the left and right feet quickly go back and forth several times. This form of changing through the upper body movements can better balance the exercise of the whole body muscles.

Here are several feasible upper body posture changes, which are helpful to strengthen the exercise of arms and chest muscles when climbing.

TRX: By using TRX rope to provide more unstable climbing exercises for movements, more core muscles will be involved, and the coordination and control ability will be stronger.

One-handed support: the left hand is supported under the left shoulder, the elbow is slightly bent, and the right hand is placed behind the waist or hip, climbing the mountain in this upper body posture. Then switch sides.

Uneven landing height of both hands: the distance between the hands is the same as that of the general mountaineering style, but one hand is placed on a horizontal plane higher than the other. Fitness balls are generally used in gyms, books can be piled high at home, and inflatable basketball, volleyball and balance boards can also be used.

The purpose is to support one hand on a relatively high horizontal plane and climb the mountain in this upper body posture. Then switch sides. Like Bobbi jump, there are many possibilities for the upper and lower bodies to change independently or cooperatively, resulting in various variants.

But no matter how fancy the action is, the most important part of mountaineering is that when we lift our knees, we should not change the posture of our lower back, neither concave nor convex, and keep the natural curve of our body.

Climbing a mountain is not about how fast you can lift your legs, nor about whether you can hold the ground with one hand. Only by trying to keep the core (especially the lower back) stable can we bring more benefits to training and avoid unnecessary injuries.

In terms of the number of training groups, it is suggested that each group continue to do 1 minute and rest between groups 10 second, and adopt four groups of movements. Beginners can shorten the duration to 30 seconds, and rest between groups 10 seconds.

Which weight-loss exercises have the best effect and how to arrange them?

The four groups of movements can be adjusted according to their own preferences or needs, and all four groups can adopt in-situ mountaineering or various variants. The general principle is to let yourself feel a considerable degree of breathing and heartbeat after the four groups of movements.