Mountain climber on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mountain climber on BOSU® )

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Name of exercise  AROM knee squat alt jump lunge w/BOSU®
Other names of exercise Mountain climber on BOSU®
Description of exercise The Mountain Climber on BOSU® exercise is a challenging and effective full-body workout that combines the core-strengthening benefits of the traditional mountain climber with the added instability of the BOSU® ball. This exercise requires you to start in a plank position with your hands on the BOSU® ball and your body in a straight line. From there, you alternate bringing your knees in towards your chest, as if climbing a mountain, while maintaining a stable core and upper body. This exercise targets your abs, arms, shoulders, and legs, while also improving balance and coordination. It can be modified for different fitness levels and is a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place BOSU flat side up.
  • Squat down with right foot forward, knee bent, and left leg back and straight.
  • Place hands on sides of BOSU as shown.
  • Keep hands on BOSU, jump up, switch legs.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Eversion, Inversion, Dorsiflexion, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance and stability
  • Increased core strength
  • Enhanced coordination
  • Greater cardiovascular endurance
  • Improved leg and glute strength
  • Improved agility and quickness
  • Increased upper body strength
  • Improved joint mobility
  • Increased calorie burn
  • Versatile and challenging workout options

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Mountain climber on BOSU® exercise should be avoided if you have any injuries or conditions that affect your wrists, shoulders, or core muscles. This exercise requires a high level of stability and balance, so if you have any issues with these areas, it may put you at risk for further injury. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your abdominal muscles. It is important to listen to your body and consult with a medical professional before attempting any new exercises, especially if you have any pre-existing injuries or conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before beginning the exercise
  • Ensure the BOSU® is stable and secure
  • Keep your core engaged throughout the exercise
  • Maintain proper form and do not let your hips sag
  • Avoid jerky movements
  • Do not rush through the exercise
  • Keep your hands shoulder-width apart on the BOSU®
  • Do not hold your breath
  • Start with slow and controlled movements
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee pain
  • Ankle instability
  • Balance disorders
  • Hip pain
  • Back pain
  • Plantar fasciitis
  • Osteoarthritis
  • ACL injuries
  • Muscle imbalances

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    Frequently asked questions

     

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