When performing a sport such as climbing, several muscle groups are involved. The twins, glutes and biceps are the ones subjected to the greatest strain, but in reality this sport requires the participation of all the muscles of the body. In this article, we will talk about exercises for climbing.
Routine exercises are more than necessary to have a sculpted figure all year round. Sometimes, the difficulties of attending a gym become an excuse to do nothing. However, there are exercises like those you do to prepare for climbing that do not require special equipment. Climbing exercises are a very effective choice for improving your performance while climbing.
Which muscles are involved during climbing?
With this sport that focuses on aerobic strength, different muscle groups are favored. The twins, hamstring, quadriceps and glutes major are the muscles that will strengthen the most, as they do the main work. However, they are not alone: climbing exercises can focus on other areas with some variations.
During the execution, the abdominal wall composed of the core also plays an important role. The contraction of the abdomen is part of the routine and helps to maintain the stability of the body.
Meanwhile, the muscles of the arms and shoulders also make their effort, as they are the main point of support and support of the body. In fact, the effort is accentuated when the climber leans and supports himself with only one arm. You can perform the exercise either way once you have acquired the correct technique.
How to do this exercise correctly
The correct starting position is with the palms of the hands and feet on the floor. The elongated body should form a straight line from the shoulders to the feet. It is almost the same position that is maintained when doing a push-up. It is important that your hands are at shoulder height and your back remains straight.
Next, bring your right knee to your chest, while the other leg remains straight and supported from the beginning. Then, stretch the right and flex the left, simulating the movement of climbing to define the muscles.
The best exercises for climbing
These are exercises that don’t take too much time or space. Anyone who already has a routine of physical activities can safely include them. These exercises also have great benefits for maintaining optimal body condition and reducing calories.
It is recommended to gradually add time and progress. The first few times, it is recommended that the series last only 20 seconds. When you are in an intermediate state of preparation, add another 10 seconds to each set. The more experienced can perform up to one minute of exercises before the break.
Possible variations of exercises for climbing
Progress in exercises is part of personal motivation to generate better results. Once you have mastered the correct training technique, it is time to add difficulty. Some of these variations allow you to focus more intensity on other muscles or just add fun to the work.
- With accessories : Placing a moving object such as a ball is a variation that will require greater strength and stability of the arms. It is not necessary to lean on the ground, but on the element to be used.
- Spider style : To add adductors to the exercise, the spider style is very effective. In this case, the flexing knee goes in different directions, including outside the elbows.
- Inclined exercise : consists of supporting the feet on a bench or an object, which generates more work on the arms. It is important that the height is not too high, so as not to damage the back.
- One less foothold : in this variant, one hand or foot is removed from the ground and the weight falls on the rest of the body. The execution of the rest of the exercise remains unchanged.
- Cross style : One way to develop more oblique abs is the cross style . The raised and flexed knee is directed towards the opposite elbow.
Tips for avoiding injury
Whatever your physical condition or the variation of exercise you choose, keep the following tips in mind to avoid injury:
- Try to keep your body in a straight line so as not to strain your back.
- Maintain a uniform and balanced rhythm.
- Do not strain the body.
As we have seen, climbing exercises can have many benefits for athletes’ muscle development. What are you waiting for to add it to your routine and check its effectiveness?