<\/span><\/h2>The areas where you should focus your climbing training at home<\/strong> are as follows:<\/p>Maximum strength and power<\/h3>
The aim is to reduce the effort required to supporting the weight of the body<\/strong> on a given grip and power is to improve the speed with which force is applied. The generation of energy supplied to the systems that generate maximum force and power lasts up to 12 seconds.<\/p>Resistance<\/h3>
The aim is to make fatigue come later. The generation of energy allows the muscles<\/strong> work between 12 seconds and 2 minutes before fatigue occurs.<\/p>Aerobics<\/h3>
Exercises where the application of force is minimal and the activity can be sustained for two minutes or more without fatigue. It is possible to train<\/strong> specifically with climbing-related exercises such as hand movements on a hangboard or general exercises such as jogging or cycling.<\/p>Complementary<\/h3>
When climbing, multiple muscles of the body are used, but there are some muscles that, although they do not receive an intensive load, are activated to allow you to maintain a correct balance and stabilisation of the muscles that work the most. In addition, they are useful to prevent joint injuries<\/strong> that bear an intense load such as the shoulders.<\/p>In a exercise routine<\/strong> Complementary low-intensity exercises targeting these muscles as well as exercises to increase flexibility can be performed.<\/p><\/span>Climbing exercises that can be done at home<\/span><\/h2>Within each session there are many exercises that can be included. The main ones are listed below for you to incorporate in your climbing training routine at home.<\/strong><\/p>Exercises for maximum power-strength routine<\/h3>
It is important to keep in mind that it is necessary to warm up for about 5 minutes and to do stretching<\/strong> before carrying out these exercises.<\/p>Minimum rail suspensions<\/h4>
To do this exercise you need to have a hangboard or a board where you can hang yourself. The power strip<\/strong> you should use should only allow you to hang up to 15 seconds.<\/p>- To do the exercise you can complete two sets of 5 repetitions each.<\/li>
- Each repetition must last 12 seconds, with 3 minutes rest between each repetition.<\/li>
- The rest between each set will be 5 minutes and over time you can take up to 5 sets.<\/li>
- As you master this exercise, the bar will get smaller and smaller, to the point where you have to add weight to your body.<\/li><\/ul>
Explosive power strip<\/h4>
This exercise is useful in the power training at home.<\/strong> It will also help your contact strength. You need a bar or board 1 or 1.5 cm longer than the smallest size on which you can hang.<\/p>