Mountain Expeditions? You need to focus on best training to keep fit. Leg raises exercise is best before climbing the mount everest.
Mt everst is the tallest mountain destination of the world for hiking and climbing for adventurous people. But a proper training to climb Mount Everest requires a serious amount of commitment and intense physical demands.For those considering taking up mountain climbing, even for a one-shot adventure, it’s not enough to just show up with your gear and guidebook. You’ve also got to be physically prepared to go the distance, as there aren’t any quick exits from the side of a mountain. Even with the best of physical training preparations, the real test is when the boots meet the rock, and one of the best ways to train is, you guessed it, to go climbing. Climb often, climb hard, and climb smart. Mountain climbers are another full body workout so by engaging most muscles in the body you are burning more calories in less time.
Mountain climber is one of the plyometric exercises which strengthen multiple muscle groups in addition to the cardiovascular system. To this exercise, you must activate the core abdominal muscles in addition to those in both the lower and upper body.
How exercises are beneficial before climb mount everest
Because of its ability to work multiple muscle groups, the mountain climber exercise is associated with multiple benefits. Here are some of the most important ones.
1. Cardiovascular Benefits
Doing mountain climbers will make your body work to provide the tissues which are working with fuel and oxygen and because of this they will increase both your breathing and heart rates. The stress involved in this exercise helps develop the cardiovascular system by strengthening the heart and lungs in addition to burning calories. This is a great option to incorporate in a circuit workout, especially between strength training exercises which are less intense as they will help you keep your heart rate in the right zone.
2. Power Training
Mountain climbers help you develop power in the lower body because of their explosive nature and this is why athletes frequently use them as a warm-up to help improve speed as well as prepare the neuromuscular system for the intense workout that follows. When you do mountain climbers over time, you will experience an increase in the explosiveness of your lower body. If you want to use the exercise to help your quickness, try to remain on the balls and switch leg positions as fast as you can.
3. Core Strength
When doing mountain climbers your torso won’t sag towards the floor because of the work done by your obliques, abdominals and the muscles around your hips as they isometrically contract, holding your torso stable. If you want a bigger challenge for your core, try placing your hands on top of a medicine ball that is by your chest’s center.
Step by Step Guide
- Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms
- Your body should form a straight line from your shoulders to your ankles
- Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
- Return to the starting position and repeat with your left leg
- Continue alternating for the desired number of reps or time
Leg Exercises for Mountain Climbing
Rock climbers conserve the strength in their arms by using their legs and buttocks to lift their bodies. When high-stepping on snow or trails, climbers must flex their knees and hips in extended ranges of motion. To rise up from a high foothold on a wall, rock climbers rely on leg muscles as they navigate from one precarious position to another. Leg exercises for rock climbing should cover stretching, strengthening and improving balance.
Leg Raises – Best leg exercise to climb mount everest
This is the best leg exercise if you follow before climbing the mountains. Leg raises are typically performed while lying on the floor, hanging from a chinup bar, or a raised curve bar. Each one provides you with different benefits but all help to increase the strength and definition you see in your lower abdominal muscles. None are easy to perform for beginners or those with under-developed abs. It may take several months and many repetitions before you start to see the results.
Abdominal and Core Muscles: The lower abdominal muscles are the primary muscle group to benefit from leg raises. Hanging leg raises fatigue lower and upper abdominal muscles while floor leg raises primarily benefit the lower abdominals. Repetition of both exercises help to increase the strength and definition that you see in your abs and the control that you have over your core muscles. Changing the position of your legs from bent to straight shifts the focus of the exercise and addresses different abdominal muscles.