climbing colombia EXERCISES for the CORE for CLIMBERS 👊 ABS WORKOUT FOR CLIMBERS ABDOMINALS, LUMBARS, OBLIQUE ✊

WORKOUT FOR THE CORE FOR CLIMBERS
https://www.pasoclave.com/ejercicios-...
https://www.pasoclave.com/entrenamiento
Many of the exercises can be done at home.
If you decide to do a session of about 20 minutes, choose 5 exercises (other than progressions of the same), and do 2-3 series resting 1-1.5 minutes between exercises.

If you choose to work in depth on one of them, you can start with the hardest progression. Perform 1 - 2 repetitions of this one, and move on to the previous progression to perform another pair of repetitions.

HORIZONTAL PLANK or ABDOMINAL BRIDGE

Isometric exercise that works the abdominals and other stabilizing core muscles. 
Hold the board position as straight as possible for one minute, and breathe normally.

OPPOSED RAISED ARM/LEG BRIDGE PLANK

It is the progression following the previous exercise. Now hold it by keeping your leg and arm up on the other side.

SAME SIDE RAISED ARM/LEG BRIDGE PLANK

Instead of raising the opposite extremities, you will now raise the same side.
Try holding the position for 30 seconds per side.

SIDE PLANK

Another isometric exercise. It works the abdominal muscles together with the lumbar square in its stabilizing function.

Feet should be together, legs should be straight. Keep your hip elevated, keep it steady. Hold the position for one minute on each side.

SIDE PLANK "X" RAISING LEG AND ARM

Once you have the previous exercise under control. Hold on a minute on each side.

KNEE TO CHEST PULL AT THE HANGING KNEES RAISES BAR
By generating movement we will involve the abdominal muscles in the sagittal plane.
Do 10 repetitions avoiding the pendulum.

FEET TO BAR

Lift your legs straight, without bending your knees, in 3 different positions: straight, in the middle of both hands. And outside of these, once on each side. In this way we will also be working on the obliques of the abdomen, in transverse and sagittal planes.

WIPER BLADE OBLIQUE TWISTS
Don't lower your legs, but move them from side to side, like the windshield wiper of a car.

Oblique muscles, benefits at shoulder and shoulder level of the exercise hanging from the bar. Eric Horst recommends it.
10 repetitions, with straight legs. If it's hard for you, start by flexing them slightly.

ICE CREAM MAKERS

Although it is the simplest progression to the desired front lever, it already requires a good abdominal base.
It is an exercise that combines the isometric work of the whole body with the coordination and flexion of the arms. 10 repetitions.

ONE LEG FRONT LEVER

hanging from the bar, make a horizontal iron, keeping one leg bent.
15 seconds.

FRONT LEVER

The front lever is an advanced calisthenics exercise. It requires a lot of strength from the abdominal muscles and the central area.
One trick: start with your legs open. As you gain strength, close them up.
Hold on for 10 seconds.

SUPERMANS 1 ARM/1 LEG

Lower back and lumbar area, as they are also part of the core. In a simple, but really effective exercise. Raise one arm and the opposite leg at the same time. Hold the position for a couple of seconds, then lower them back down and lift the other limbs. Try to keep your hip and chest close to the ground, without turning around.
10 repetitions per side.

SUPERMAN OR LUMBAR EXTENSION
Elevation of all four limbs at the same time. Legs straight, elbows bent.
10 repetitions.

SKIN THE CAT
It works all the core muscles, also mobility and compensatory shoulder work.
8-10 repetitions

BACK LEVER
Must have good musculature in the lumbar and abdominal areas.
Here's a trick: start with your legs shrunken. As you gain strength, extend them further. You can also start with your legs open and close them.
10 seconds.

L-SIT or "L" ISOMETRIC
Core, shoulder and arm muscles.
With your hands parallel, try stretching your legs perpendicular to your body, forming an "L" or 90° angle.
30 seconds.

AB WHEEL ROLLOUT or DISPLAY WITH ABDOMINAL WHEEL
It works the truncal muscles, including the rectus abdominis, hip flexors and the broad dorsal muscle.
15 repetitions.

PRACTICING MARKSMANSHIP WITH YOUR FEET. FEET AIMING
Foot technique in the sagittal plane. Great transfer to climbing on roofs and extra weights.

FLYING FEET ON THE CEILING OF THE CLIMBING WALL. TRAINING IN THE WALL
Look for two good prey, and start by pointing to a far away, high foot to the side. Hang on a couple of seconds, fly your feet to the other side.
Varies between toe, heel and instep

To progress, look for tall, distant feet. Ballast vest may also be used.
Athlete: Sebastián Rodriguez Trovero @sebastieen

climbing colombia EXERCISES for the CORE for CLIMBERS 👊 ABS WORKOUT FOR CLIMBERS ABDOMINALS, LUMBARS, OBLIQUE ✊
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