{"id":16806,"date":"2026-03-25T07:30:00","date_gmt":"2026-03-25T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?p=16806"},"modified":"2026-03-25T09:08:54","modified_gmt":"2026-03-25T12:08:54","slug":"mountain-climber-aprenda-a-fazer","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/mountain-climber-aprenda-a-fazer\/","title":{"rendered":"Mountain climber: aprenda a fazer no treino de cardio"},"content":{"rendered":"\n<p>Quem disse que, para escalar, voc\u00ea precisa ir \u00e0 montanha? Com o <strong><em>mountain climber<\/em><\/strong>, exerc\u00edcio indicado para quem deseja incluir cardio no treino, voc\u00ea realiza uma atividade que n\u00e3o exige aparelhos e pode ser feita em qualquer lugar, seja em casa, na academia ou ao ar livre, sendo necess\u00e1rio apenas o uso do pr\u00f3prio peso corporal.<\/p>\n\n\n\n<p>Ficou curioso(a) para conhecer e fazer esse exerc\u00edcio? A seguir, explicaremos com mais detalhes as principais d\u00favidas sobre ele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"#O-que-e-o-mountain-climber\">O que \u00e9 o <em>mountain climber<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-m\u00fasculos-sao-recrutados-no-mountain-climber\">Quais m\u00fasculos s\u00e3o recrutados no <em>mountain climber<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-sao-os-beneficios-do-mountain-climber\">Quais s\u00e3o os benef\u00edcios do <em>mountain climber<\/em>?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Como-fazer-o-exercicio-mountain-climber-corretamente-no-treino\">Como fazer o exerc\u00edcio <em>mountain climber <\/em>corretamente no treino?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-que-e-o-mountain-climber\">O que \u00e9 o <em>mountain climber<\/em>?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain.png\" alt=\"Homem fazendo mountain climber \" class=\"wp-image-16807 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Veja como escalar sem sair de casa<\/figcaption><\/figure><\/div>\n\n\n<p>O <em>mountain climber<\/em>, tamb\u00e9m conhecido como abdominal escalador ou alpinista, \u00e9 um exerc\u00edcio bastante praticado em modalidades como funcional, calistenia e cross training. Al\u00e9m disso, \u00e9 considerado vers\u00e1til, pois n\u00e3o exige nenhum aparelho, tornando-se democr\u00e1tico, j\u00e1 que pode ser realizado por pessoas de diferentes idades e n\u00edveis de condicionamento f\u00edsico.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Segundo o profissional de educa\u00e7\u00e3o f\u00edsica Thiago Isbelo, graduado pela Universidade Metodista de S\u00e3o Paulo, o exerc\u00edcio \u00e9 a jun\u00e7\u00e3o de alguns movimentos, como prancha abdominal, corrida e escalada. Durante a pr\u00e1tica, \u00e9 necess\u00e1rio apoiar as duas m\u00e3os no ch\u00e3o e alternar um joelho \u00e0 frente e depois o outro, como se estivesse subindo uma montanha no ch\u00e3o, mas sem sair do lugar.<\/p>\n\n\n\n<p>\u00c0 primeira vista, ele pode parecer um exerc\u00edcio mais simples, sem grau de dificuldade, mas, na verdade, \u00e9 considerado um cardio funcional de alta intensidade. Isso porque, diferentemente de exerc\u00edcios como caminhada e ciclismo, que s\u00e3o mais tranquilos, ele exige maior esfor\u00e7o do corpo para ser realizado em um per\u00edodo curto de tempo, acelerando o batimento card\u00edaco e a respira\u00e7\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-m\u00fasculos-sao-recrutados-no-mountain-climber\">Quais m\u00fasculos s\u00e3o recrutados no <em>mountain climber<\/em>?<\/h2>\n\n\n\n<p>Mesmo sendo um exerc\u00edcio que n\u00e3o faz uso de equipamentos, ele \u00e9 considerado muito completo, principalmente por manter o corpo em movimento do in\u00edcio ao fim. Dessa forma, ele trabalha diferentes grupos musculares, tanto os superiores quanto os inferiores.<\/p>\n\n\n\n<p>Entre os m\u00fasculos do corpo, o seu foco principal \u00e9 na regi\u00e3o do core, mais precisamente nos m\u00fasculos abdominais e lombares, pois s\u00e3o respons\u00e1veis por manter o equil\u00edbrio. \u201c<a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-ombro-5-opcoes-de-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ombros<\/strong><\/a> e bra\u00e7os, para sustentar o peso do corpo, e pernas, como <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-quadriceps-5-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>quadr\u00edceps<\/strong><\/a> e flexores do quadril, para o movimento\u201d, comenta o profissional de educa\u00e7\u00e3o f\u00edsica.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-sao-os-beneficios-do-mountain-climber\">Quais s\u00e3o os benef\u00edcios do <em>mountain climber<\/em>?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-2.png\" alt=\"Pessoal fazendo mountain climber \" class=\"wp-image-16808 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-2.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-2-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-2-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Quer ter mais disposi\u00e7\u00e3o? O mountain climber te d\u00e1 mais energia<\/figcaption><\/figure><\/div>\n\n\n<p>Exercitar-se regularmente traz uma s\u00e9rie de benef\u00edcios \u00e0 sa\u00fade f\u00edsica, mental e funcional e, ao incluir um exerc\u00edcio de alta intensidade, os resultados tendem a ser mais r\u00e1pidos que o normal.<\/p>\n\n\n\n<p>Isbelo comenta que o <em>mountain climber<\/em> ajuda a queimar <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/o-que-sao-calorias\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>calorias<\/strong><\/a> devido ao aumento do batimento card\u00edaco, contribuindo para o <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/como-ter-um-emagrecimento-saudavel\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>emagrecimento<\/strong><\/a>. No que diz respeito \u00e0 agilidade, refor\u00e7a que o movimento ajuda a melhorar a coordena\u00e7\u00e3o e a resist\u00eancia f\u00edsica, duas capacidades motoras consideradas essenciais para o corpo humano, auxiliando nos movimentos do dia a dia, como subir as <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/simulador-de-escada-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>escadas<\/strong><\/a>, e no desempenho esportivo.<\/p>\n\n\n\n<p>A seguir, separamos alguns outros benef\u00edcios:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melhora a concentra\u00e7\u00e3o;<\/li>\n\n\n\n<li>Corrige e <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-para-melhorar-a-postura\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melhora a postura<\/strong><\/a>;<\/li>\n\n\n\n<li>Aumenta o equil\u00edbrio corporal;<\/li>\n\n\n\n<li>Melhora a <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/consciencia-corporal-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>consci\u00eancia corporal<\/strong><\/a>;<\/li>\n\n\n\n<li>Aumenta a confian\u00e7a e a autoestima;<\/li>\n\n\n\n<li>Promove a sensa\u00e7\u00e3o de relaxamento;<\/li>\n\n\n\n<li>Reduz os sintomas de <a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/sintomas-do-estresse-como-identificar\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>estresse<\/strong><\/a> e <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/ansiedade-tem-cura-mito-ou-verdade\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ansiedade<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Como-fazer-o-exercicio-mountain-climber-corretamente-no-treino\">Como fazer o exerc\u00edcio <em>mountain climber <\/em>corretamente no treino?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-3.png\" alt=\"Mulher fazendo mountain climber\" class=\"wp-image-16809 lazyload\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;width:614px;height:auto\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-3.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-3-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Mountain-3-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><figcaption class=\"wp-element-caption\"><strong>\u00a0<\/strong>Durante o exerc\u00edcio, lembre-se de controlar a respira\u00e7\u00e3o<\/figcaption><\/figure><\/div>\n\n\n<p>\u00c9 hora de escalar e colocar o corpo em movimento! Para te ajudar a fazer o exerc\u00edcio corretamente, Isbelo preparou um direcionamento simples e f\u00e1cil de seguir. Confira:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Primeiro, arrume um espa\u00e7o para se posicionar;<\/li>\n\n\n\n<li>Em seguida, coloque as m\u00e3os no ch\u00e3o, como se fosse fazer uma flex\u00e3o;<\/li>\n\n\n\n<li>Depois, mantenha o corpo alinhado;<\/li>\n\n\n\n<li>Para come\u00e7ar o movimento, traga um <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-para-fortalecer-o-joelho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>joelho<\/strong><\/a> em dire\u00e7\u00e3o ao peito e, enquanto retorna \u00e0 posi\u00e7\u00e3o inicial, troque de perna rapidamente;<\/li>\n\n\n\n<li>Certifique-se de que o bumbum est\u00e1 baixo e o abd\u00f4men sempre contra\u00eddo, para n\u00e3o for\u00e7ar as costas;<\/li>\n\n\n\n<li>Ao pegar o jeito, aumente a velocidade e, ao finalizar, descanse.<\/li>\n<\/ol>\n\n\n\n<p>Em rela\u00e7\u00e3o ao tempo entre as repeti\u00e7\u00f5es e ao descanso, consulte o professor da sua academia.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quem disse que, para escalar, voc\u00ea precisa ir \u00e0 montanha? Com o mountain climber, exerc\u00edcio indicado para quem deseja incluir cardio no treino, voc\u00ea realiza uma atividade que n\u00e3o exige aparelhos e pode ser feita em qualquer lugar, seja em casa, na academia ou ao ar livre, sendo necess\u00e1rio apenas o uso do pr\u00f3prio peso [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":16807,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[3735,1038,3734,1352,3733,749,41],"class_list":["post-16806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-alpinista","tag-cardio","tag-escalada","tag-exercicio-fisico-2","tag-mountain-climber","tag-profissional-de-educacao-fisica","tag-treino"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mountain climber: aprenda a fazer no treino de cardio<\/title>\n<meta name=\"description\" content=\"Quer escalar, mas n\u00e3o tem tempo para viajar e ir \u00e0 montanha? Conhe\u00e7a o mountain climber, os seus benef\u00edcios e como inclu\u00ed-lo no seu treino.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/mountain-climber-aprenda-a-fazer\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mountain climber: aprenda a fazer no treino de cardio\" \/>\n<meta property=\"og:description\" content=\"Quer escalar, mas n\u00e3o tem tempo para viajar e ir \u00e0 montanha? 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