What muscles does the Mountain Climber work?

The Mountain Climber primarily works your mięsień prosty brzucha. It also recruits your zginacze bioder and skośne brzucha as secondary movers.

What equipment do I need for the Mountain Climber?

None. The Mountain Climber is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Mountain Climber?

A typical prescription for the Mountain Climber is 3–5 sets of 30–60 seconds. Rest about 90–180 seconds between sets.

Is the Mountain Climber good for beginners?

Yes. The Mountain Climber is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Core

Mountain Climber.

Dynamiczny ruch w pozycji deski, który trenuje core i podnosi tętno.

PoczątkującyMasa własna

Liczby

Serie

3–5

Duration

30–60

Przerwa

90–180

Mięśnie

Primary

Mięsień prosty brzucha

Secondary

Zginacze bioder · Skośne brzucha

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Zacznij w wysokiej desce z dłońmi pod barkami.
Krok 02
Napnij core i utrzymuj biodra na jednym poziomie.
Krok 03
Napędź jedno kolano w stronę klatki piersiowej.
Krok 04
Szybko zmień nogi.
Krok 05
Kontynuuj naprzemiennie w równym tempie.
Krok 06
Utrzymuj barki ustawione nad dłońmi.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Utrzymuj biodra nisko i stabilnie.
Utrzymuj mocną pozycję deski.
Znajdź rytm, który utrzymasz.

Common questions

Questions, answered.

What is the Mountain Climber?: Dynamiczny ruch w pozycji deski, który trenuje core i podnosi tętno.
What muscles does the Mountain Climber work?: The Mountain Climber primarily works your mięsień prosty brzucha. It also recruits your zginacze bioder and skośne brzucha as secondary movers.
What equipment do I need for the Mountain Climber?: None. The Mountain Climber is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Mountain Climber?: A typical prescription for the Mountain Climber is 3–5 sets of 30–60 seconds. Rest about 90–180 seconds between sets.
Is the Mountain Climber good for beginners?: Yes. The Mountain Climber is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.