Benefits and technical essentials of climbing: If the mountain to be climbed is relatively high or you seldom participate in climbing, it is necessary to do some warm-up exercises before climbing. Just use 10-20 minutes to do some muscle stretching exercises and try to relax your whole body muscles, so that you will feel much more relaxed when climbing the mountain. Increase bouncing movements: When climbing upwards, intentionally add some bouncing movements at each step, which is labor-saving and makes people look full of energy and vitality.
Climb the peak bravely
Don't always look up: Don't always look up when climbing a mountain, especially at the beginning, because your legs are not used to climbing mountains, and looking up often will make people feel very tired. Generally speaking, when climbing upward, it is best to keep your eyes three or five meters ahead. If the mountain road is steep, you can climb in a "Z" shape, which is more labor-saving.
Distraction: When climbing a mountain, don't always think about how high the mountain is and how long it will take. Take your time, stop and go, enjoy climbing the mountain, and don't miss the beautiful scenery. When you are tired, you can look at the surrounding scenery more, or you can sing for fun, and the fatigue will be alleviated.
Relax when you go down the mountain: you must control your steps when you go down the mountain. You must not rush too fast and get hurt easily. At the same time, pay attention to relax the muscles of the knee. Too tight will put a lot of pressure on the joints of the legs and make the muscles tired.
Eight benefits 1, the influence of mountain climbing on musculoskeletal structure.
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 found that the number of red blood cells per cubic millimeter increased to 5-6 million after climbing in high mountain areas, and increased to 8 1.7 million/cubic millimeter one or two weeks after climbing down the mountain. pass by
The tools for transporting oxygen are added, which greatly improves the aerobic working ability of human body; Regular participation in mountain climbing can promote the protein synthesis of muscles and make them tough and powerful.
2. The influence of mountain climbing on 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.
3. The influence of mountain climbing on cardiovascular system.
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.
4. Effects of mountain climbing on respiratory system
Mountain climbing can improve the strength of respiratory muscles, maintain the elasticity of lung tissue, improve the ventilation and ventilation function of lung, increase the oxygen absorption capacity 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.
5. The influence of mountain climbing on digestive system
Regular participation in mountain climbing sports will increase energy consumption and demand for various nutrients. Therefore, appetite increases, digestive system function improves, gastrointestinal peristalsis is strengthened, digestive juice secretion increases, and nutrient absorption increases.
6. The influence of mountain climbing on immune system
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.
7. Weight loss effect of mountain climbing
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.
8. The influence of mountain climbing on 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.
Mountain climbing essentials
(1) When climbing a hillside, lean forward, bend over and bend your abdomen, and make steady progress. Climbing over a rock area should be stepped on a flat rock block, and climbing over a steep rock should be controlled by angular fulcrums. Learn to climb with both hands, support the ground with one foot and two feet, and climb upward with one hand.
(2) When going downhill, the upper body bends slightly and the center of gravity moves later. The pace should be slow and the stride should be small and steady.
(3) Removal methods of roadblocks encountered during climbing: ① Use the method of high grass distribution, low grass trampling and striding forward in overgrown areas. (2) When crossing the bushes, look around with your eyes, and beware of your head being hooked by branches. ③ When crossing mountains and streams, the wading pace should be slow and the body center of gravity should be low.
Matters needing attention
(1) The elderly who are weak or recovering from illness, and those who suffer from cardiovascular diseases (such as hypertension, coronary artery blood supply disorder and poor compensatory function), dizziness, chest tightness and palpitation are not suitable for mountaineering activities.
(2) Before mountaineering activities, we must investigate (or inquire) the topography, understand the structure and height of the mountain, and find out the dangerous areas, rocks and vegetation coverage areas.
(3) Mountain areas such as sand, gravel, pumice, shrubs and other wild vines, when climbing, do not grasp weak roots or branches. If you accidentally fall down while climbing, you should lie on the grass slope to protect yourself.
(4) If you have asthma on the way to the mountain, you can stop and take a deep breath 10~ 12 times until your breathing recovers evenly, and then move slowly.
(5) Shoes should fit (rubber shoes and sneakers are better), high heels should not be worn, and clothes should be loose (sportswear and casual clothes are better);
(6) Take some water or drinks with you to avoid water accumulation in the mountains;
(7) It is best not to climb mountains in bad weather to avoid danger;
(8) Don't run down the mountain when going down, so as to avoid the untenable danger;
(8) When climbing a mountain, lean forward, but keep your back straight to avoid hunchback and bending posture.
Experts suggest that a pair of ordinary round shoes is not the most suitable person for going up the mountain to exercise every day. From the point of view of preventing sports injuries, I suggest you choose some shoes with light weight, good elasticity and strong shock absorption function.
Lightweight shoes can make ankles move flexibly, and it is convenient to control the body when there is danger; Good elasticity and good shock absorption to increase comfort. It is suggested that qualified readers can buy sports shoes with good waterproof and breathable ability, because this material is generally light in weight and elastic, and can be worn freely even in cold environment.