Rock climbers, extreme sports participants, people whose jobs require a lot of physical effort, seafarers, explorers, Navy Seals, and many more professionals can be regarded as adventurers. An adventurer has to be physically and mentally tough and agile. He is always on his toes, legs, hands, body and mind as he goes about exploring the known or unknown. Extreme conditions, hostile environments, and strange situations combine to push the adventurer’s physical and mental threshold.
It’s a no-brainer that all adventurers are expected to be tough and agile. Here are three workouts that will help all adventurers, and rock climbers in particular, strengthen their core, glutes, shoulder, and back. The last workout helps adventurers gain explosive strength.
The Superman Stretch
What You Need: Your body in a gym outfit – and no wearing your underwear over the costume like Superman does!
How To Do It:
- Lie face down and extend your arms and legs
- Your neck should be in a neutral position
- Lift your arms and legs towards the ceiling without bending or keeping them locked. Your torso must be stationary too. Keep lifting till you form a “U” sign. Exhale as you do this. At the optimum point, your back will arch and your arms and legs would be several inches from the floor.
- Hold your position for 2-5 seconds and then slowly go back to the original position. Inhale as you do this.
- Repeat thrice.
The Superman Stretch will steel your lower back and strengthen your glutes.
High Pulse helps strengthen the shoulders and he serratus anterior, a muscle that is located around the side of the body between the scapula (shoulder-blade) and the 8th or 9th upper rib.
What You Need: Exercise ball and hand bells
How To Do It:
- Lie down on the ball with your face up (supine position).
- Keep your feet apart, at shoulder width.
- Take two steps backward while assuming this position. The ball will now be closer to your legs and your head will be rolling further back towards the floor.
- At this point your shoulders will open.
- Now position your arms at a 90-degree angle (straight up) while holding the hand bells in your palms.
- Keeping your arms straight, lower them towards the floor till the hand bells reach your face level. Keep your abdomen area stable while performing this move.
The High Pulse will enhance your core and shoulders.
What You Need: Gym ball and hand bells.
How To Do It:
- Lie down on the ball. Your entire torso must be on the ball.
- Hold the bells lightly in your hands.
- Turn hands to make palms face outward. Your arms should be at a 90-degree angle.
- Start lifting your arms up. The higher you go the better it is. Try and reach your arm at a higher place than what can be normally achieved (you will have to throw up your arms and raise your body while doing so).
- Your exercise routine should be a mix of short, medium and high raises.
- The question now is what happens if the ball rolls! That is something you must ensure doesn’t happen.
This workout will strengthen your core, back and impart explosive strength.
Finally, you must consult your trainer before trying these routines.
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Robert T. Ellis hails from Moses Lake, WA. An outdoor adventurer by heart, he now spends his vacations rock climbing with the training he received from the Mountain Training School in Alaska a couple of years ago.
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