This is Euddeume Shim.
Today, I am going to tell you the standard method of mountain climber.
The first is the full-body exercise.
You need to use your core.
and the pelvis and the back.
and up to the shoulder and the scapula.
There are so many important roles that to tell you all of them in detail, I would need one hour.
But I will tell you quickly in 10 to 15 minutes.
Before I explain the mountain climber I will make some moves that the scapula needs and stretch my hip joint.
First, I am going to relax my shoulders.
Raise your shoulder to your ears and lower them slowly.
When you lower them I want you to think that your head is being pulled to the ceiling.
Just imagine it.
Now, raise your shoulders and breathe out and lower your shoulders by opening them so that they don't hunch.
Breathe in and sublate and breathe out and lower them.
Don't overdo it.
Just lower them back to their original position.
I will do it twice more.
Raise and lower and then raise and lower again.
Hold your shoulders that they don't move when they are lowered and move your eye slowly to the right and make your shoulders steady.
Face front again.
This time, turn left.
And then after that, it is time for protraction and retraction which is moving your shoulders back and forth.
In korean, it is called jeon-in and hoo-in.
First stretch your hand forward and make your back stay still.
Then move only your arms forward.
You should feel your shoulder blade being pushed to the outer front part.
As you bring it, you will draw the shoulder blades behiind your back.
For those of you who are confused about the right and left movements, I will continue with my hands clapsed.
I will send my hands far away from the chest forwards and bring them back while breathing out.
I will do it twice more.
When you send your hands forward your body shouldn't follow.
Your head to stomach should not follow.
Only the arms should go forward.
Pull in your chin.
And then, draw your shoulder blade again to your back.
Don't arch your back.
and draw the shoulder blade while maintaining your stomach strength.
Then come back to the original position.
There might be people who feel stiff on the shoulder blade when you do this.
It is good to learn mountain climber while remembering tha tfeeling.
Next I will do flexor stretching.
Kneel down on the back of the mat and move one foot forwards.
Your pelvis should face forward.
When you do a mountain climber you have to carry your knees from the pelvis.
If your back collapses in that moment and your pelvis collapses your body posture would be like this.
If this happens, you won't able to use your core muscles well.
You won't be able to use the muscles required in the mountain climber.
When you strech, You know from the knee to the hip joint? The stomach right next to the hip join and the front flexor.
You should stretch them.
Don't try to go forward.
While hoisted a bit upward move forward a bit in a diagonal way.
Your hips should be drawn in the back and maintain the position so that you feel like you are getting taller.
That way, your body will get stretched.
We will maintain this position for 10 seconds.
It will take you at least 10 seconds to get this feeling.
After you get the feeling, stay for 10 seconds and remember this feeling of getting stretched.
I will do the other side.
There are many stretching moves that are more helpful but today is a standard day so I hope that you take today's video as a pre-move that will give you help.
Now, your back should not move forward and while your stomach and back is flat go forward diagonally.
I hope you use the feeling of going upward and forward.
Your knees in the back shouldn't press the floor too much.
They should be a bit in the air.
For those of you with a protruded knee, use a towel.
If you put too much weight on your knees, I hope you return to iliopsoas stretching.
Now I will show you the mountain climber move.
From the front, your hands should be under your shoulders and it shouldn't be too wide.
Your legs should be as apart as your pelvis.
They should be close or stuck together.
From this position, connect your stomach and core muscle and your entire body and while you are holding your shoulders in place pull it and contract your stomach muscle.
Naturally breathe in and out but when you do this slowly breathe in breathe in breathe in breathe in and once more.
You should continue like this.
If you see, my shoulders are fixed into place and my back height does not change.
Also, when you bring the leg the biggest mistake is the set up posture.
The shoulder should not be too over here or too up front.
It should be right on the palm.
Connect your wrist and forearm and upper arm in a line and push the floor between your shoulder blade.
You must use the muscles that are required when you do push ups or planks.
And hold your body in place.
Even if you just focus on pushing back the floor you are set up to do a mountain climber.
The next one is your back collapsing.
It is not good to continue in this state.
Rather, put your knees together roll up your tailbone so that your back doesn't collapse.
Instead of collapsing at the floor put your bellybutton and your back toward the ceiling.
Pull it up more.
It is better to continue when you stop.
To do a mountain climber in this position you must take one step at a time.
You must practice taking steps slightly from the floor without your body collapsing.
But your pelvis should not move side to side.
On the moment you take your legs off from the floor you must maintain your posture so that the square box of your shoulders and pelvis does not move.
Before when I stretched, I was in this position.
I opened my pelvis and stretched it like this.
I will show you the other side.
Straighten the front pelvis, connect the stomach muscles with the hip joint.
and use it long.
In that state, first, with my knees stretched I have my back long so that it does not collapse and my tailbone is sent toward my heel.
After sending it to the heel, carry your tailbone toward the floor slightly.
First stretch it to the back and then bring it in.
And then after that, make your body posture so that your heel and your top of your head is growing apart from each other.
After that, put your legs together so that it will be easy to use the center of gravity because of the centering.
Keeping your hips in place take a foot off from the ground and then take the other foot off.
Then you are prepared to do the climber.
I am out of breath.
I will continue right away.
Now, did you take your feet off? Push back the floor and with your back stretched connect your stomach muscles and hip joint and instead of collapsing or making your heels too hyper make your feet vertical from the ground.
Now I have put one foot off.
Don't lower your back so that your bellybutton collapses.
With the back on the ceiling bring your knees far as if it you are brushing against the floor.
Do the same when you are sending it back.
You must make the connecting line from the tailbone to the bellybutton long.
I will do the other side.
With your hips in place and with your back on the ceiling hold up one foot and following a long track bring your knees to your chest and send it back again.
If you do it properly, it is really hard.
I will explain shortly again.
With your arms supporting the floor, the elbow should not be hyperextended.
With them slightly bent open your chest toward the floor.
Since your chest is open, the back does not roll.
If the back is rolled, it might be hard for those with round shoulders to vitalize the core muscles.
Think of the protraction and retraction exercise that you did and with the shoulder blade in place stretch your neck.
After that, the square from your shoulder to pelvis is fixed into place when you look down from the ceiling and your waist and pelvis does not move side to side when you stretch your pelvis.
And with the stomach strength and the box of the body in place I will stretch again.
When you take steps there should be no movement in your pelvis or body.
The shoulder blade should be stretched to the ceiling, not the floor.
Bring your knees in.
This time, the knees are rolled in toward the chest from the floor.
Your stomach muscles are rolled from the floor like this and are wrapped so you should feel the tension in your upper and lower body at the same time.
As I bring it, my shoulders don't rise.
With the chest in place using my stomach muscles, the tailbone is slightly rolled.
Your eyes are okay as long as they aren't looking too far away.
And unless they aren't twisted.
I will do it once more.
Don't push your tailbone towards the floor too much.
With your back on the ceiling of the other leg, push towards that part with the left heel and with the right leg, bring it with the opposing strength.
Send it back again.
This time, push your right heel backwards and bring your knees.
Then you have finished mountain climber.
Guys, mountain climber is a hard and difficult exercise but if you have the positions required for this there are so many exercises that you can do.
For example, planks push ups slow burpee and many other applied moves of mountain climber.
If you remember the standard process that I told you today and practice, it will help you to stabilize your shoulder blades and strengthen your core or the strength that connects your whole body.
Especially, you need scapula and anterior, which pushes the floor.
Maintain your strength that pushes back the floor and stretch your body.
And remember to use your stomach strength, not your leg strength to bring your knees and that way you can do an efficient and effective mountain climber.
If you need any applied actions or actual moves video, please ask for it in the comment section.
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Goodbye~ See you in the next video~.