Let sport into your life – it’s worth it.
Regular exercise promotes both physical and mental health.
Studies show that it reduces the risk of numerous diseases and is even effective as a treatment.
Even in old age, targeted training can counteract muscle atrophy and loss of mobility.
Every week we present a new exercise that you can integrate into your everyday life.
This week we present the mountain climber exercise.
The mountain climber exercise is a great way to strengthen your abdominal and gluteal muscles, improve your endurance and increase your flexibility.
This exercise is ideal for beginners and advanced exercisers and can be performed as a stand-alone workout or as part of a more comprehensive fitness program.
Simple and effective: the mountaineering exercise for more fitness
Notes on the exercises:
- Starting position: Lie on your stomach on the mat with your legs straight.
Place your hands directly under your shoulder joints. - Push up: Push yourself up so that only your hands and feet are touching the floor.
Your elbows are straight.
Your body forms a straight line from your feet to your neck.
Tighten your abdominal and gluteal muscles and look towards the floor. - Movement: Alternately pull one knee to your upper body or elbow.
Choose a speed that is feasible for you. - Duration: beginners: approx. 30 seconds; advanced: 1-2 minutes.
Pay attention to correct execution and, if in doubt, do fewer but clean repetitions. - Seated pause: For 20 seconds, alternately bring the inside of your thighs to your elbow on the same side.
Do this as quickly as possible, but with clean execution.
Then pause for 10 seconds.
Perform this rhythm for 2 minutes.
Breathe as follows during the exercise: take 10 deep breaths, then hold your breath for as long as possible after exhaling.
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