Climbing exercise. We study all the subtleties and secrets of how to do the climber exercise correctly

Different parts of the body receive load. We will consider below which muscles are stressed in the climbing exercise, how to do it correctly and how to complicate the training.

Benefit

In the climbing exercise, different muscle groups receive intense load. It is rightfully considered universal and truly effective. Are the benefits of rock climbing limited to abdominal training? The exercise is useful because it involves different muscles, strengthening and toning them. With its help you can achieve the following results:

General strengthening of the deep muscles of the trunk, which ensures stabilization of the spine.
Tighten and tone your arms, legs, and abs.
Maintain a healthy spine and royal posture.
Strengthen the muscles of the lower body, work on the elasticity of ligaments and tendons.
Ensure natural compaction of bone tissue.
The exercise can be used as an effective warm-up.
The climbing exercise helps burn calories at an intense pace, which is effective for developing sculpted abs and overall weight loss.
Increase endurance during physical activity and overall vitality.

What muscle groups does it affect?

You can evaluate the effectiveness of the climbing exercise for the abs by the immediate appearance of results in the case of regular training. However, in addition to the abdominal muscles, the “climber” or “mountaineer” also uses other parts of the body that receive an excellent load.

Let's look at the table for which muscle groups are subject to load during the climbing exercise.

Part of the body	Which muscles get the load?	What are they responsible for?
Core muscles	Deep muscles that lie next to the spine	Responsible for fixing the spine, allowing you to maintain a healthy spine and correct posture
Muscles of the body	flexors and abdominal muscles (rectus, oblique) muscles back extensor	Responsible for body position and orientation
Leg muscles	leg extensors/flexors quadriceps femoris muscle foot flexors and calf muscles	Provides tightness and overall muscle tone
Muscles of the upper body	abductor/adductor scapula pectoralis minor and serratus anterior muscles	General body tone
Muscles of the shoulder girdle	shoulder flexors deltoid muscle and pectoralis major forearm extensors triceps	Fit and tone

Variations of the exercise and their technique

The classic technique of performing the “climbing” exercise cannot be called complex. To get the desired result in the form of a strong core and general tone during training, you must follow three simple rules:

Breathing rule. Free and even breathing is your ally in the “climber” exercise.
The rule for gradually increasing the pace of the exercise. Don’t chase speed, but develop your technique by gradually speeding up the movement with your legs.
Rule of body position. The correct body position is tense and level, as in the starting position.

Basic exercise

Let's take a closer look at how to do the climbing exercise correctly. You can master the technique by carefully listening to the sensations, first slowly and consistently performing all the actions. You can gradually increase the pace of your workout and use more complex variations.

So, the “climber” technique:

We take the starting position in a lying position. Arms are straightened, legs are shoulder-width apart. We rest our palms and toes on the floor. We keep the body straight, do not bend the lower back and do not push the buttocks up, and evenly distribute the body weight on the supports.
We exhale while simultaneously tensing the abdominal muscles. At the same time, we pull the knee of one leg towards the chest (without moving the knee to the right or left). The lower back remains flat, without bending.
We return the leg back as we exhale. The abdominal muscles remain tense. We repeat the exercise with the other leg.
We perform the required number of repetitions in the approach. After which we rest.

The target muscles for a “climber” are the abdominal muscles. The exercise also involves the chest and buttocks.

With twisting

You can complicate the classic “climber” by slightly modifying the technique. Let's look at how to do the climbing exercise with twisting:

To do this, we take the same starting position as for traditional push-ups (hands shoulder-width apart, legs together, keep your back straight).
We inhale, and as we exhale, bend the right knee and, by twisting at the waist, direct it to the left side towards the shoulder. As you exhale, we return to the starting position, then repeat the exercise on the other leg.

There are 2 options for this twisting climber:

We perform all repetitions with one leg first, then the second one;
alternate legs, performing the same number of repetitions on each side.

The target muscles for this exercise are the internal and external obliques, as well as the rectus abdominis. On the side of the legs, this is the quadriceps femoris muscle. Accessory muscles are the pectineus and biceps femoris.

“Climber” with hands on a bench or on a ball

To perform a complicated “climber” you will need additional equipment: a bench, a ball (a medicine ball, a gymnastic ball or a Bosu hemisphere). Technique:

We take the position while lying down, placing our arms on a support (ball, bench) so that they are directly under the shoulders and are fully straightened.
We tense the muscles of the torso, especially the abs.
Raise your knee to your chest (as you exhale), while trying to keep your torso as straight as possible.
While inhaling, we return to the lying position and repeat the exercise with the other leg.

The exercise will be most effective if you keep your body straight while doing it using tense abdominal muscles. When raising your knees, you need to pay attention to your lower back. It should not be rounded or bent. While climbing, you should not bend your elbows.

"Climber" bipedal

Exercises for rock climbers at home can be complicated. After mastering the traditional technique of the exercise, you can move on to the advanced version of the two-legged climber. The main difference is that two legs are involved in the main movement. How does this training work?

We take the starting position (lying position). Hands shoulder-width apart, feet together.
We check the position of the body. It should be like a straight line. We do not round the lower back.
As you exhale, pull the knees of both legs to your chest in a buckle. As we exhale, we come back.

In addition to the abs, the target muscles in this version of the climber are also the arms and back. Auxiliary muscles are the core and delta muscles.

Common mistakes

The desire to do an approach as quickly as possible and a lack of understanding of which muscles work during the “climbing” exercise are the main mistakes of novice athletes. There is no need to rush into the process of mastering the technique. It is better to qualitatively and gradually hone the correctness of the movement, gradually increasing the number of repetitions and speed of movements.

What other errors are there? Let us consider in the table the main technical violations and ways to eliminate them:

Common Mistakes	How to fix it?
In the starting position, the body weight is shifted to the arms or legs.	Distribute your body weight in the starting position between your arms and legs evenly.
Shift of the body to one side during leg movements.	Keep your body straight while performing the exercise. The abdomen is tucked up and is in constant tension.
Rounded lower back.	Keep your back straight, watch your lower back. It should not sag while climbing.
Bent elbows, body weight shifts to the arms, the elbow joint works in overload mode.	The ideal option is straight arms; if this is difficult (weak arm muscles), slightly bent elbows are allowed.
Shortness of breath and shallow breathing.	Maintain calm and even breathing throughout the exercise.

As your endurance increases, gradually progress to performing rock climbers at a fast pace and with as many repetitions as possible. At the same time, fully observing the exercise technique.

Anastasia Nagornaya, personal fitness trainer:

Pumping up your abdominal muscles is not limited to abdominal crunches and crunches. We offer a professional way to get a flat and toned stomach.

Less common, but recognized among professionals, the “climber” exercise effectively trains the abdominal muscles. And by the way, not only the press! The exercise also uses the muscles of the legs and shoulder girdle, which in turn provides additional calorie burning.

How to pump up your abs: technique

Starting position - emphasis on your palms and toes (like push-ups). The body is parallel to the floor. The arms are perpendicular to the floor: the shoulder and elbow joints, as well as the wrists, are clearly aligned one below the other. The stomach should be tucked up, the lower back should not bend, but should be slightly rounded if possible. Make sure that your abdominal muscles are tense throughout the entire exercise.

As you exhale, pull your knee to your chest. As you inhale, return to the starting position. Alternately change legs.

As a separate option, the same exercise can be performed with an emphasis on the oblique abdominal muscles, pulling the knees to the opposite chest: the right knee to the left chest, and the left knee to the right.

THIS IS INTERESTING: The press is not divided into “upper” and “lower”. In reality, the abs, which is the rectus abdominis muscle, cannot be divided into upper and lower, since the fibers of the abdominal muscle are located from top to bottom throughout the abdomen. Thus, when performing abdominal exercises, the fibers contract equally in both the upper and lower parts.

I'm not a big fan of running. Perhaps in vain. Undoubtedly, running has a beneficial effect on the general condition of the body and physical fitness, helps to avoid stress and develops endurance. And all thanks to a pair of sneakers and a clear path. And of course, running burns calories. At an average speed of 10 km/h, the average marathon runner burns about 10 calories per minute. This is not enough. And if your speed is higher, then you will burn even more calories! But if running is not your element, then you definitely don’t need to be upset! There are exercises that will do much more for your appearance!

Meet three great exercises that sculpt your figure and burn calories better than running!

Climber

This is one of the most effective exercises that gives incredible effects on the whole body, and all because you have to use the whole body, provided that the exercise is performed correctly. One of the benefits of the exercise is the acceleration of blood circulation, as well as effective training of the abdominal muscles. And not just the press! The exercise perfectly engages the muscles of the core, thighs, buttocks, calf muscles and shoulder muscles, and this in turn provides additional calorie burning. A few sets of 50 reps while watching TV is all you need.

Execution technique

Starting position: rest on your palms and toes (plank, like for push-ups). The body is parallel to the floor. The arms are perpendicular to the floor: the shoulder and elbow joints, as well as the wrists, are clearly aligned one below the other. Elbows slightly bent (do not lock your arms at the elbows). Don't arch at the waist. The stomach is pulled in.
Make sure that your abdominal muscles are tense throughout the entire exercise.
In the plank position, make sure that the pelvis is tucked “under you, down” (this way you will eliminate tension in the lower back); straighten your shoulders, keep them as far away from your ears as possible; The head and neck are a continuation of the spine.
As you exhale, pull your knee toward your chest.
As you inhale, return to the starting position.
Alternate legs. The pelvis does not rise when moving, hold it as in a static plank. Breathe calmly, evenly, don’t stop or hold your breath. Breathing depends on the pace of the exercise.

After a few of these approaches, you will definitely burn all the calories you ate for breakfast today, and perhaps some lunch calories too! But doing a mountain climber for a minute or two is a real challenge! So combine this exercise with others, such as jumping jacks, lunges and burpees, and you can burn about 300 calories in 30 minutes!

Of course, these are average numbers. The lower your weight, the fewer calories you will lose by doing the exercise. For example, if you climb for a minute, you can burn 8 calories if your weight is 57 kg, 10 calories if you weigh 70 kg. and 12 calories – if your weight is 84 kg.

There are many ways to make this exercise easier and more difficult. I advise, one way or another, to use all options, since they are too different in dynamics and load.

Climber walking. We pull our knees to our chest one by one (with and without touching the floor).
Climber in a jump. We change legs with a jump. In the final position (at the chest) (with and without touching the floor)
Climber running. P We imagine that we are running upward. In the final position (at the chest) fixation is minimal.
Diagonal climber. Here we can either walk or jump. The knee is pulled towards the opposite elbow. The load is shifted more to the oblique abdominal muscles.
Climber "Crocodile" ("Reptile"). Performed by walking or jumping, with or without placing the foot on the floor. The knee is moved to the side.
Climber with a high jump. Starting position: one leg is brought forward into a deep lunge. Next, we change legs with a high jump. Accordingly, the second leg stands in a deep lunge. Ideally, the foot is next to the palm.

Burpee

This exercise can only evoke two feelings: either you love it or you hate it! What you love about burpees is that they really give results, don’t require any additional equipment, and can be done anywhere! And hate it because it is simply deadly heavy!

Burpees combine a squat, push-up, and jump into sequential movements that are performed at a fast pace. This exercise is included in training programs for people who are required to have high physical performance: firefighters, special forces, professional athletes of individual and team sports. This is because burpees involve almost all the muscles in our body!

Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load also falls on the pectoral muscles, triceps and shoulders. The abdominal muscles are involved. There are practically no muscles that burpees do not affect.

Technique for performing classic burpees

Do a squat, placing your palms in front of you.
Kick your legs back into a prone position.
Do some push-ups.
Immediately after the push-up, tuck your legs under you, returning to the squat position.
Jump up from a sitting position, straightening your entire body and clap your palms above your head.

This is one "burpee" or "burpee". The exercise is performed at the fastest possible pace, with maximum intensity and the inclusion of all possible muscles.

Burpees have many benefits

strengthening the muscles of the whole body;
development of core muscle strength - 29 muscle pairs located in the pelvis, abdomen and lower back form the core necessary to maintain the balance of the human body; (Read more in the article)
burning a lot of calories during the exercise (this factor depends on the number of repetitions, speed of execution and your current weight)
acceleration of metabolism for the whole day, that is, the benefits of the exercise persist even after you finish the workout;
development of flexibility;
development of coordination/balance and endurance;
“pumping” of the cardiovascular system, improving the functioning of the heart and lungs;

There are different options for adapting the exercise. It can be made easier and more difficult. Beginners can skip the push-up and remain in the plank position, or skip the jump. You can increase the intensity of burpees by adding a forward or side jump between repetitions. Some people use weights and dumbbells and even do pull-ups between reps!

To incorporate burpees into your workout, try doing a few sets at a free pace. After the first couple of sets, be prepared to increase your speed of movement. For optimal results, try to do it at the maximum pace. Ideally, you will do 100 burpees. The result will be visible within a week.

Here are some ways to use burpees in your workout: Do 100 reps as quickly as possible, or see how many reps you can do in 10 minutes. You can also try doing the so-called 20 to 1 pyramid: do 20 burpees, rest for a couple of seconds, do 19 reps and rest again. Continue doing 1 less rep until you reach 1 rep. These options are a real challenge and are more suitable for those who have already developed good physical training.

If you're just starting out, alternate burpees with other exercises.

Even a few sets of 10 burpees per set will get your heart racing and your breathing noticeably faster, your legs will feel like they are filled with lead, your arms will shake and you will feel that your muscles have become stronger. Do them regularly and you will see your fitness improve rapidly.

Again, this is a full-body exercise, which means you'll be using every muscle in your body, meaning you'll burn more calories in less time.

It is estimated that on average, a man weighing 82 kg burns 1.43 calories per burpee. If you do at least 7 per minute, then the figure doubles. But you need to aim for 10 burpees per minute, i.e. to the figure of 14.3 calories per minute. Why? 10 reps at high speed can fire up your metabolism just as much as a full 30-second sprint on the bike, making burpees a killer cardio exercise.

Squats

Squats are considered one of the most effective exercises for losing weight, since they are the basic movements of the human body. William Lorman, a professor at Stanford University, in his Compendium of Guides to Observing Physical Activity, provides some very interesting data. For example, a person weighing 62 kg loses about 43 kcal while performing just 100 squats.

The squat can be divided into two stages. While squatting down, all the muscles of the body are tensed to maintain balance. The power phase begins when the body rises upward. There are several types of squats, which differ in type of complexity, load and method of execution. The effectiveness of different types of squats is almost the same, so you can use any exercise you like to lose weight. However, one of the most intense and effective types of squats is the jump squat!

The squat is a full-body exercise that also requires no additional equipment and is great for working the leg and core muscles through alternating contraction and stretching of the muscles. A classic plyometric exercise that involves a powerful upward jump from a squat. A so-called explosive load is created, that is, a quick effort is made in a short period of time, which develops muscle strength and increases their volume. This exercise uses the quadriceps, large and soleus muscles of the buttocks, as well as the adductor muscles of the thighs, calf muscles, additional load is placed on the muscles that hold the spine, the posterior thigh muscles, the lower back muscles, and the abs.

Execution technique

Place your feet shoulder-width apart and straighten your back. You can cross your arms in front of you at chest level.
The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
As you exhale, tense your core muscles and suddenly, using the movement of your hips, jump up as high as possible. You need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
Once your feet have fully touched the floor, go back into a squat. Repeat squat jumps as many times as necessary.

It is especially important to control the landing: try to stand on the floor with both feet at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat. It is advisable to use soft and comfortable sports shoes designed for such training, ideally with shock-absorbing soles that can effectively absorb shock. It is also better to choose a surface for practicing, focusing on a softer surface (accordingly, concrete or asphalt surfaces are not the best options).

For those involved in strength sports, the squat is the main exercise for developing strength and muscle mass in the body. Correctly performed squats help strengthen the back and form correct posture. Squats stimulate normal blood circulation in the pelvic area, which speeds up metabolism. Exercise strengthens the leg muscles, and this makes a person more active and mobile.

With the help of squats, you can get rid of the “breeches” on your hips and generally improve the shape of your buttocks. Squats speed up metabolism, train breathing, and increase the rate of breakdown of fat cells. As a result, calories are burned, the figure becomes slimmer and more toned, and the gait becomes lighter, softer and more attractive. For maximum effect, jump squats can be performed in the form of a Tabata protocol* (read more in the article). This 4-minute magic set burns the most calories both during and after your workout. Participants in one experiment who did 8 rounds of full jump squats—20 seconds of hard work alternating with 10 seconds of rest—burned 13.4 calories per minute and doubled their metabolic rate after the workout for at least 30 minutes.

Beginners should practice stationary squats. Once you have mastered the squat technique, you can add small jumps, concentrating on the landing mechanism (see above). Later, the exercise can be complicated using additional equipment. For example, jumping onto a step or box.

Stationary squat technique

A good effect is only possible with the correct technique! In addition, correct technique is the key to safe training! Therefore, try to focus as much as possible on your movements. So, if you are new to the sport, you don’t need to immediately squat deeply, touching the floor with your buttocks; to begin with, it’s enough to stop at the mark when the thigh is parallel to the floor, and the knee joint is bent at a right angle. The body weight is transferred to the heels. At the same time, you need to keep your back straight, slightly tilted forward, and pull your stomach in. Before performing the exercise, your feet should be shoulder-width apart, knees apart, toes apart. In this case, the arms can be in three positions: extended forward, folded in front of the chest, or holding dumbbells.

You need to squat smoothly, softly, without jerking, no need to rush, control the movement. Like any exercise, squats should be done in approaches. For example, three sets of 10 times. When performing this exercise, you must ensure that your feet are in full contact with the floor; neither your heels nor your toes should be lifted off the floor. It should be remembered that too many repetitions in a short period of time can put too much stress on the knee joints. Also remember to cool down after your workout and stretch the target muscles. In this case, the hamstrings, glutes and quadriceps.

You can find options for using these magical exercises in your training on the YA young&active channel: https://www.youtube.com/channel/UCmiUIq1qbLMRzG0DPp8ZkVQ/videos?view_as=subscriber

Here you can put together your own workout or use ready-made playlists:

Attention! Failure to warm up and cool down can increase the risk of injury during exercise. Therefore, be sure to include a warm-up before an intense workout to prepare your body for the load, and after a workout, a cool-down to restore breathing, relax and relieve muscle tension.

*If you are a beginner or have any health concerns, consult your physician before starting any intense interval training.

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The exercise Climber or Climber is common among professionals; athletes often include it in their training program. It perfectly keeps the body in shape, trains the muscles of the abs, buttocks, legs and shoulder girdle. Exercise effectively burns calories and is recommended for weight loss. It is easy to perform, does not require special equipment and is accessible even to beginners.

Climbing Techniques

When including an exercise in a training program (), it is worth considering which muscle groups it affects. Climbing can be called a universal load; it supports a significant number of muscles throughout the body.

There are several varieties of "Mountaineer". Beginners are advised to start with the basic form and gradually increase its complexity. Then start doing the twisting exercise. At first, trainers allow you to perform it with your hands resting on a hill (a bench or chair).

There are 10 options in the video:

Basic form

You need to take a lying position: place your palms on the floor, placing them shoulder-width apart, bend your elbows slightly, and rest your toes on the floor. The body should be as even as possible: from head to toe.
As you exhale, tighten your abs and pull your right knee toward your chest. Do not move your knee to the sides, do not bend your lower back.
Inhale, return to the starting position.
Repeat the exercise, pulling up your left knee.

To achieve results, you should perform “Climber” 2 approaches twenty times on each leg.

Climber with twisting

Get into a lying position.
Exhale and bring your left knee towards your right chest. When performing, try to twist your waist as much as possible.
Inhale, lower your leg to the floor.
Repeat the exercise, pulling up your right knee.

How to do Climbing with an expander

This modification creates a significant load on the buttocks and legs and strengthens the triceps. It is suitable for people who have been performing the Mountain Climber for a long time.

The peculiarity is that an expander is attached to the legs, slightly above the knee. The exercise is done in the same sequence as the basic form.

Climber on a ball or bench

The technique of performing the lesson is completely similar to the basic form. But in this case, the hands are placed shoulder-width apart on the ball or bench. The athlete, while exhaling, pulls his left knee to his chest, and while inhaling, returns to the starting position. Then repeats the technique with the right knee.

What muscles does it strengthen?

“Climber” strengthens not only muscle tissue, but also ligaments and tendons, and compacts bone tissue. Improves the functioning of the cardiovascular system, increases the body's endurance. Athletes often use it as a warm-up exercise.

Climbing improves the tone of the core muscles: the deep muscle tissue that supports the spine and stabilizes the body's position. Strengthens the oblique abdominal muscle area, so “Climber” is recommended to be included in the program for everyone who pumps up their abs.

“Climber” develops the back muscles (the widest muscle zone). Increases the tone of the buttocks and legs: rectus and lateral thigh muscles, tibialis anterior muscle. The arms are subjected to serious stress: biceps and (biceps and triceps), shoulder and deltoid muscles.

Nuances

Beginners are advised to perform the exercise at a slow pace and increase speed over time.
If it is difficult for you to do the “Cliff Climber” with straight arms, then you can bend your elbows.
Beginners can do the exercise not on the floor, but on a slight elevation. In the gym, a bench or fitball will do. At home, you can use an ordinary chair.
When performing the exercise, you can reduce the range of motion: your knees may not reach your chest.

What can be replaced

“Climber” can be replaced by those exercises that strengthen similar muscle groups. Good results are also shown by its modifications or those known to everyone “

29.08.2019 16:37:00

The “climbing” exercise for the abs is an extremely effective cardio exercise that helps strengthen the cardiovascular system and increases the overall endurance of the body. With its help, if performed correctly, an athlete can get strong and aesthetically pleasing abs in a relatively short time.

The basis of the exercise is the “plank” position, which engages the deep muscles and forces them to work with maximum efficiency. No additional equipment or sports equipment is required for classes.

Many athletes choose this exercise as a warm-up, as it allows them to quickly warm up their muscles and prepare for subsequent workouts.

What does the “climbing” exercise do?

The “climber steps” exercise loads different muscle groups, so it can be considered not only effective, but also truly universal. If you follow the technique, training not only strengthens your abs, but also engages other muscles and helps keep them toned. The exercise allows you to:

strengthen the deep muscles of the trunk, which provide stabilization of the spine;
tighten your abs, legs and arms;
maintain spinal health;
get good posture;
increase the elasticity of ligaments;
compact bone tissue;
intensively burn calories for weight loss;
form a sculpted, beautiful press.

The benefit of the “climber” exercise also lies in the fact that with its help you can increase the vitality and endurance of the body, necessary for strong physical exertion.

What muscles work in the rock climber exercise?

With regular training, the exercise allows you to achieve very quick results; the technique uses both the abdominal muscles and other parts of the body.

What muscles work:

Core muscles. Deep muscles responsible for fixing the spine.
Muscles of the body. Rectus and oblique abdominal muscles, hip flexors and extensors, responsible for body orientation.
Leg muscles. The calf muscles, shin and foot flexors, and quadriceps femoris muscles provide overall fit to the body.
Upper body. The pectoralis minor, serratus anterior, abductor and adductor scapulae, affecting the overall tone of the human body.
Shoulder girdle. Deltoid, pectoralis major, triceps, shoulder flexors, forearm extensors - provide overall tone and fit of the body.

How to do the climber exercise correctly?

Positive results from exercise can be achieved by correctly performing the “climber” abdominal exercise. The easiest way is to use the classic technique, which even a beginner can cope with without outside help or explanation. But you need to follow a number of important rules:

Watch your breathing. Breathing should be uniform and free.
Increase the load gradually. You cannot sharply increase the load on an unprepared body, this can lead to injury. Pay more attention to the rules of execution rather than the number of repetitions.
Control your body position when training. While performing the exercise, it is necessary to maintain the body in a tense position without arching the back.

Lie on the floor, straighten your arms and place your feet shoulder-width apart. Place your toes and palms on the floor. Keep your back straight and do not stick your buttocks forward. Your weight should be evenly distributed throughout your body.

Take a deep breath, tighten your abdominal muscles and pull your right knee towards your chest. It should not deviate to the side. You need to be especially careful to maintain your body in a straight position: if your back arches, your abdominal muscles will not be activated as needed.

Then the knee slowly returns to its original position and exhales, but without relaxing the abs. The same is done with the left foot. The steps are performed in sequence and evenly. The number of repetitions is determined individually, depending on the athlete’s preparedness.

Alternative techniques for performing the rock climber exercise

To get strong and beautiful abs as quickly as possible, as well as to diversify your workouts, you can use other “climber” techniques. The following exercises are very popular:

With twisting. It differs from the classic version in that when the knee of one leg is bent, it is directed to the side - towards the shoulder, and then returns to its original position after exhaling. This embodiment allows you to focus on the oblique and internal abdominal muscles.
Hands on a bench (you can use a medicine ball or exercise ball instead of a bench). When performing, you need to rest your hands on the bench (arms should be straight and palms directly under your shoulders). After taking the position, take a deep breath and pull the knee to the chest. During the execution, monitor the position of your torso; it should be straight at all times.
Bipedal. A more complex version of the “climber”, which you can move on to after mastering the classic and other described techniques. The exercise involves using both legs at the same time. After taking the starting position, you need to bring your legs together and place your hands shoulder-width apart. After exhaling, pull both legs towards your chest as you jump, and then return them to the starting position. This version of the technique allows you to pump the muscles of the legs, arms, deltas, back and core simultaneously with the press.

When performing any technique, remember the quality of execution. Many people strive to get results faster, so they neglect the prescribed rules, but this is absolutely forbidden, since violations are fraught with a variety of injuries.