What muscles does the Mountain Climbers work?

The Mountain Climbers primarily works your mięsień prosty brzucha and zginacze bioder. It also recruits your barki, czworogłowe uda and pośladki as secondary movers.

What equipment do I need for the Mountain Climbers?

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

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

A typical prescription for the Mountain Climbers is 2–3 sets of 12–20 reps. Rest about 30–60 seconds between sets.

Is the Mountain Climbers good for beginners?

Yes. The Mountain Climbers 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 Climbers.

Dynamiczne ćwiczenie na core i kondycję.

PoczątkującyMasa własna

Liczby

Serie

2–3

Reps

12–20

Przerwa

30–60

Mięśnie

Primary

Mięsień prosty brzucha · Zginacze bioder

Secondary

Barki · Czworogłowe uda · Pośladki

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Przyjmij pozycję deski.
Krok 02
Przyciągnij jedno kolano do klatki piersiowej.
Krok 03
Szybko zmieniaj nogi, jakbyś biegł.
Krok 04
Utrzymuj biodra nisko.
Krok 05
Powtarzaj, naprzemiennie zmieniając nogi.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Utrzymuj prostą linię od barków do pięt.
Nie pozwól biodrom podskakiwać.
Kontroluj oddech.

Common questions

Questions, answered.

What is the Mountain Climbers?: Dynamiczne ćwiczenie na core i kondycję.
What muscles does the Mountain Climbers work?: The Mountain Climbers primarily works your mięsień prosty brzucha and zginacze bioder. It also recruits your barki, czworogłowe uda and pośladki as secondary movers.
What equipment do I need for the Mountain Climbers?: None. The Mountain Climbers is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Mountain Climbers?: A typical prescription for the Mountain Climbers is 2–3 sets of 12–20 reps. Rest about 30–60 seconds between sets.
Is the Mountain Climbers good for beginners?: Yes. The Mountain Climbers 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.