Tips for easy mountain climbing? Mountain climbing is a very common outdoor sport. Many people like to climb mountains in their spare time, because climbing mountains can not only feel the breath of nature, but also broaden their horizons. Here I will share some simple mountaineering skills.
Tips for easy mountain climbing 1 First, take a step:
Remember to straighten your feet at every step. By the way, this is the most basic rest step. Give it a try, it can save a lot of energy.
Second, pay attention to the breathing rhythm:
Find the rhythm that suits you best, keep your rhythm, and you won't be panting. I feel much better.
Third, all down-to-earth:
Touching the sole of the foot will increase the stress area, save labor and prevent ankle injury.
Fourth, duck step:
Just let your feet open slightly, and then with the increase of slope, your feet will open wider and wider. Do you think this way of walking is funny, but it is a simple and effective way. First, it can shorten the time to straighten your feet when going uphill, and second, it can reduce the pressure on your knees, especially when going downhill, because most of the pressure has been absorbed by your foot bones and leg muscles. If you feel dull pain in your knees when you go down the mountain, it will be a very useful skill, especially for people with knee pain.
Five, small steps:
Of course, this is a skill. Small steps have less motivation. You don't need to lift your legs deliberately. It feels good to walk slowly.
Six, make good use of trekking poles:
The trekking pole can not only share your gravity, but also reduce the impact on the ground. Is a good companion for hiking.
Some hikers give up because they think the trekking pole is not easy to use. The brand ranking of hiking shoes tells you here, in fact, as long as you practice, you will get started slowly. Once you can feel the comfort of using your hands and feet, many people will never leave the trekking pole again.
Seven, try to bring less things:
Only by carrying the necessary things on your back will you feel that your steps will become light and you will go further.
Eight, warm-up exercise:
Wake up muscles, do warm-up exercises in the morning before climbing or after a night's rest, reduce the stimulation to muscles, and enter the climbing state as soon as possible.
Nine, don't care about speed:
Walking comfortably is king. People who walk very fast at the beginning of the trail usually slow down obviously after a short walk, while experienced climbers walk slowly at the beginning, just like heating the car. After slowly speeding up and finding the most comfortable pace, you can walk for a long time, walking comfortably, and keeping this comfortable speed is the least labor-saving. This comfortable speed is the speed at which you sweat the least.
Tips for easy mountain climbing II. The health benefits of mountain climbing
It's good for muscles and bones.
Regular participation in mountain climbing exercises has a good effect on joints, bones and muscles. Mountain climbing can improve the blood circulation of bones, enhance the metabolism of bones, increase the deposition of calcium and phosphorus in bones, increase the elasticity and toughness of bones, prevent osteoporosis, delay the aging process of bones and improve the hematopoietic function of bone marrow.
Scientists' experiments have found that the number of red blood cells per cubic millimeter increases to 5-6 million after climbing the mountain in high mountain areas, and it increases to 8 1.7 million/cubic millimeter one or two weeks after climbing down the mountain. Due to the increase of tools for transporting oxygen, the aerobic working ability of human body is greatly improved; Regular participation in mountain climbing can promote the protein synthesis of muscles and make them tough and powerful.
Improve the nervous system
Regular mountain climbing exercise can improve the function of the central nervous system, make people energetic, quick thinking and improve work efficiency. Mountain climbing can improve the blood supply to the brain, reduce the fatigue and mental stress of the nervous system and improve the quality of sleep.
Prevention of cardiovascular diseases
Mountain climbing plays an obvious role in preventing cardiovascular and cerebrovascular diseases. Mountain climbing can remove cholesterol deposited on the blood vessel wall, prevent arteriosclerosis and reduce the incidence of cardiovascular diseases. It can also increase the caliber of cardiac blood vessels, increase coronary blood flow, improve myocardial blood flow distribution and improve myocardial oxygen utilization capacity, thus achieving the purpose of preventing cardiovascular and cerebrovascular diseases.
Improve the respiratory system
Mountain climbing can improve the strength of respiratory muscles, help maintain the elasticity of lung tissue, improve the ventilation and ventilation function of lung, increase the ability of oxygen absorption and improve the metabolic level of various organs in the whole body; In addition, most mountain climbs are near mountains and waters, with abundant vegetation, fresh air, little pollution and more negative oxygen ions in the air.
Negative oxygen ions can improve the ventilation function of the lungs, regulate nerves, invigorate the spirit, improve sleep, lower blood pressure, stimulate hematopoietic function, and have the functions of calming the nerves, lowering blood pressure and eliminating fatigue.
Improve the digestive system
Regular participation in mountain climbing sports will increase energy consumption and demand for various nutrients. Therefore, the appetite is increased, the function of digestive system is improved, gastrointestinal peristalsis is strengthened, the secretion of digestive juice is increased, and the absorption of nutrients is increased.
improve immunity
Regular participation in mountaineering can improve human immunity and reduce diseases such as tonsillitis, pharyngitis, tracheitis and pneumonia secondary to colds, as well as emphysema and pulmonary heart disease caused by tracheitis.
lose weight
The most basic truth of losing weight is that the calories consumed are greater than the calories absorbed. Exercise is the main energy consumption channel of human body, but it doesn't mean that taking part in any exercise can achieve good weight loss effect. The most ideal way to lose weight is low-intensity exercise, because oxygen supply is sufficient, it lasts for a long time and the total energy consumption is high. Mountain climbing is such a kind of exercise with appropriate intensity and long duration, so it has a unique weight loss effect.
Conducive to mental health
Climbing mountains makes people feel back to nature and close to nature, which can transfer the mental stress in their daily work. Towering peaks and winding mountain roads are also tests of physical strength and will. Frequent mountain climbing can increase self-confidence, help to get rid of bad emotions and make mental and psychological health.
It is the best sedative.
When you climb mountains with beautiful scenery and fresh air, you can improve the excitability and inhibition of the cerebral cortex, which has a good therapeutic effect on depression and insomnia.
Inspire people's wisdom
For mental workers who work indoors at their desks all day, climbing in the open air is the best active rest, which can relax nervous brain cells, just like opening the floodgate to inhibit the development of imagination, and all kinds of creative thinking will emerge together and let it rush.
Outdoor mountaineering skills
1, warm up in front of the mountain
When you start climbing, remember not to increase your exercise immediately. Learn to step by step and gradually increase the intensity according to a certain breathing frequency. Warm-up exercises focus on the waist, knees and ankles.
waist
Keep standing, with your feet at the same width, hold one leg with both hands, keep your back straight and press down.
knee
Bend your knees, put your hands on your knees, turn clockwise and turn back counterclockwise.
ankle
Stand with your center of gravity on one leg and the other on your toes. Turn clockwise first, then counterclockwise.
2. Mountaineering intensity
Tests show that rock climbing burns more fat than other sports. If a person weighing about 70 kilograms climbs a mountain at a speed of 2 kilometers per hour for 30 minutes on a hillside with a slope of 70 degrees, his energy consumption is about 500 kilocalories.
This is equivalent to swimming in the swimming pool for 45 minutes at a speed of 50 meters per minute, or doing boring abdominal exercises in the gym for 50 minutes. If you want to strengthen the effect of fat shaping, it is best to insist on climbing 3-4 times a week.
Special reminder, the greater the intensity of mountaineering, the better. The requirement of scientific mountaineering is to keep the heart rate at (220- age) ×60% to (220- age) ×80% beats/min. Therefore, if you feel uncomfortable or tired while climbing the mountain, please stop and measure your heart rate.
Step 3 relax after going down the mountain
Relax your muscles in time after climbing, otherwise your calves and thighs are likely to swell or ache all over.
Because after exercise, it will produce some by-products, lactic acid, which will make muscles stiff and sore. Relaxing muscles in time can make the effect of reducing fat and shaping better. Relaxation can be targeted at parts that are prone to soreness (waist, buttocks, thighs). Stretch and relax. Stretch 10-30 seconds at rest for each movement, alternating on both sides.
Waist sides
Spread your feet wider than your hip joint, lean to one side, and put your hands up and down in a straight line, perpendicular to the ground.
hips
Stand with your feet apart, with your front legs and knees straight, your back knees bent, your center of gravity moved back, and your back straight at a 30-degree angle.
Tendon of posterior leg
Stand with your feet apart, straighten your front legs and knees, hook your toes, bend your rear legs and knees, straighten your back, press down with your hips as the center, touch your front legs and toes with your hands, and try to keep your chest close to the front of your thighs.
Anterior thigh
Support with one leg, hold the ankle on the same side with the heel as close as possible to the hip, support the leg to bend, and open the other arm outward to maintain balance.
shank
Separate your feet back and forth, find a support point for your forefoot, lift your toes, land your heels, lift your hind feet slightly off the ground, keep your body center of gravity forward, and keep your hands balanced.
Matters needing attention in mountain climbing
1, climbing a mountain and sweating can discharge some wastes in the body and on the body surface in time, giving the body a general cleaning. So we need to replenish enough energy.
2. In the process of climbing the mountain, some bacteria can be killed due to the increase of body temperature, and then the body temperature can be controlled within a safe range due to the proper discharge of sweat.
We should pay attention to regular climbing methods. Regular rock climbing can exercise the nervous system that controls sweat glands and make it more sensitive.
4, climbing the mountain and sweating have the effect of beautifying the skin. The contraction, stretching and contraction of blood vessels is equivalent to giving the skin a massage. However, it should be noted that you must take a bath with warm water after sweating, replenish water in time after exercise, and keep warm.
You should prepare enough water and dry food before climbing the mountain.
6. prepare a pair of sports shoes and sportswear that suit you, and bring some commonly used medical drugs, just in case.
7. Remember to bring a sewing kit to prevent the branches from scratching the clothes when climbing, so as to repair them.
Who are not suitable for mountain climbing?
Young people with cardiomyopathy or rheumatic heart disease are not suitable for mountain climbing. On the basis of original heart disease, most people's ECG instability leads to ventricular arrhythmia, which is easy to cause sudden death. People who don't exercise often suddenly increase their physical load during exercise, which is easy to induce cardiopulmonary diseases. The functions of various organs of the elderly are declining, and many people suffer from chronic diseases to varying degrees, such as high oxygen consumption rate, coronary heart disease, hypertension, etc., especially those with chronic coronary insufficiency are not suitable for climbing mountains.