Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.
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Transformation is easy if it’s done right. So, if given a choice between slow mountain climbers or fast, what will be your pick?
Before you ask us what you must choose — slow or fast mountain climbers — we have a question for you. What’s your purpose for doing this exercise? This question will resolve the mystery, and only then will you be able to zero in on the perfect mountain climber for you!
So, let’s not assume anything! Let’s see step-by-step what makes the mountain climber — the fitteraties’ favourite choice?
Why go for mountain climbers?
Well, if you are a HIIT fan, you must know the importance of mountain climbers. Basically, this one is again a compound exercise that targets most of your body parts.
If we talk about the major muscles, it caters to your core (both abs and oblique), glutes, thighs, and arms. And if you talk about minor muscle groups, it works on your entire body. What makes this exercise even better is that it’s a mix of both cardio and muscle training. You can spin the way you like, just by working on its intensity.
But to target all these muscles, you need to know how to do them right! Here are the steps that will help you:
1. Firstly, get into a high plank position. Keep your back straight, butt out, and core tight. Ensure that your shoulders are right above your wrists.
2. Move your right leg towards your chest and return to the starting position. Like this, you need to do a climbing motion. Keep alternating between legs… et voila!
You’ve learned to do the mountain climber.
So, as you have learned the move now, let’s evaluate your agenda, and accordingly advise you.
Want to gain tighter abs? Slow mountain climbers are all you need!
Alright! So it looks like you want to tighten your belly. Great! For that girl, you have to opt for slow mountain climbers. While alternating the legs, you need to ensure that your belly isn’t hanging. In fact, it should be tucked in, and your knee must come up, all the way to your chest.
Once your knee is out there, hold it for a second or two and bring the alternate knee in front. Just ensure there is no hopping. Feel the stretch and keep your core tight at all times.
If you are doing slow mountain climbers, we would recommend doing circuits. So you can do a circuit of 50 seconds, take a 10-second break and then repeat. 10 such rounds are all you need to tighten up your belly.
Also, read: 5 times when Katrina Kaif gave us serious fitspo
Want to lose belly fat quickly? Fast mountain climbers are all you need
On the other hand, for those of you who first want to shed that extra fat around your belly area, this cardio-version of mountain climbers is the best. Yes, we mean fast mountain climbers. This will include quickly alternating your legs with a hop.
The thumb rule of keeping your core tight will remain the same. You must also try to bring your knee as close as you can to your chest. Don’t forget to keep breathing, so as to maintain the momentum.
For fast mountain climbers, you can opt for both – a circuit or reps. If you are doing a circuit, keep it the same — 50 seconds of climbers, 10 seconds rest and then repeat. Do a minimum of 7 sets and a maximum of 10. Or you can do 150 climbers with each leg and do 7 rounds.
So, we have just revealed the secret of curvalicious belly. You choose what fits you well, in sync with your 2022 fitness goal!
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