go on foot
There are mountaineering tips and 30 principles for hiking.
1, you must walk at your own pace: don't try to be brave, bury your head in the road, it will consume a lot of physical strength, and the result is haste makes waste. If it's a multi-person hike, it's best to find a companion who is about the same speed as yourself.
2. Scientifically measure your physical fitness: For the first few hikes, it is best to stick to walking for several hours instead of planning how far you must go. After you have a thorough understanding of your abilities, you should increase your strength appropriately.
Don't just walk with your head down and miss the surrounding scenery: now, fitness is only one of the purposes. Don't run away for some so-called "self-abuse" purpose. Sometimes, high-intensity physical exertion will not pay off. Remember, the most suitable speed is to be able to keep walking all day.
4. Learn the footwork of rest: Everyone has his own way of walking. When walking, you should walk in a more comfortable way, so that your physical strength can be used scientifically and effectively.
5. Hiking "eat more and drink more": the definition of eating more and drinking more is not overeating. If you eat too much, you may not be able to walk. Eating more and drinking more here refers to the frequency of eating and drinking. When hiking, the human body will lose a lot of heat. In order to replenish physical strength, it is necessary to replenish water and food in time. You can drink plenty of water before climbing a big slope. If the weather is very hot and you sweat a lot, you can add some salt to the drinking water.
6. Pay attention to scientific rest during hiking: generally, you need to take a rest every 50 minutes, and different people can add or subtract according to their own conditions.
Treadmill: "Gentleman's nature is the same, and goodness is illusory in things." In outdoor activities, the correct use of equipment can sometimes get twice the result with half the effort. For outdoor enthusiasts, it will bring you a lot of convenience if you can carry two trekking poles with you.
1, it is better to have two professional trekking poles that can be freely extended and retracted, portable and shockproof. If not, of course, branches and sticks can be used instead of local materials.
2. When you go forward on the rugged mountain road, the trekking pole can keep your body balanced and avoid some falls or trips.
When crossing the river, the trekking pole adds a fulcrum to your body, which is conducive to maintaining balance in the fast and slippery river.
4. The trekking poles can help the feet when going uphill, and can help reduce the vibration of the knees and reduce the harm to the body when going downhill.
Walking on a mountain road with bushes, there may be snakes. At this time, you can use the trekking pole to explore the road, which will alarm the snake.
6. Although you are not a beggar, having a hiking stick means that you also have a dog beating stick. It can be used against wild dogs when crossing the village.
7. When resting, you can use a trekking pole to support the mat and make a simple sunshade to block out the sun.
8. When you pass a snowy bush in winter, you can knock the snow off the branches with a trekking stick, so that the snow won't fall on your body.
9. Some trekking poles can also be used as a tripod for cameras. This trekking pole is a good choice if you have a hobby of photography when hiking.
Know your position and direction: safety first is the premise of easy outdoor hiking. In the wild, getting lost carelessly is no small matter. In order to avoid getting lost, in addition to activities with experienced team leaders and tour guides. As a participant, you need to pay more attention and know your position and direction when walking. If there are many such careful "old horses know the way" in the team, once they get lost, they can usually go back to the way they came.
1. When you go forward, you should always pay attention to the obvious natural signs you pass, such as rivers, lakes, rock walls and distinctive hills, so that once you get lost, you can find your way back according to these obvious signs.
2. Most of the areas where we hike have local activities, which can be judged according to the size of the path or whether there are traces of frequent walking. If your hiking route used to be a popular route, you can pay attention to whether there are any signposts left by the first hiking enthusiasts.
3. If you don't have a compass, when the sun is shining, you can know your general direction by looking at your own shadow in combination with time.
When hiking, you'd better take a watch, so that you can have a clear concept of time and know how far you have to walk.
The time when the sun goes down in every area has certain regularity. You can consult the local people about the time when the sun sets, find the camp in time or prepare for rest according to the time, and try to avoid walking at night when hiking.
There are knee pads: as the saying goes, "people get old when they get old", and the earliest leg hair rice is on the knee. Many people suffer because they do not pay enough attention to the protection of their knees. The longer they play outdoors, the more precious they feel. Knee is the weakest joint of human body, but it connects the longest bone and the strongest muscle. Running on the hard cement road in the city every day and going to ZNFB in the deep mountains and forests on weekends, the knee is the most stressful link. The knee injury may come suddenly, but it really feels like reeling ~ In order to maintain our health, better carry out outdoor activities and continue a happy life, the maintenance of the knee should attract our special attention.
1. The most important one: Don't run or jump down the mountain, slow down and be careful. Rushing down the mountain is the most fatal to the knee, and most disabled donkeys are because of this. The correct way to go downhill is to put the center of gravity back, slightly lower, move the center of gravity before the front foot stands (instead of hitting it down), and always have one foot on the ground.
2. Minimize the load. Be sure to walk upright for more than 4 hours before you leave, even if you are climbing a mountain. In general, if the load exceeds 1/4 of the body weight, it is necessary to control the rhythm from the perspective of protecting the knees when going down the mountain. Even under special circumstances, the load should not exceed 1/3 of the body weight.
3. Be fully prepared before climbing the mountain, including stretching, so that joints, muscles and ligaments can be well warmed up. You can also rub the lower edge of your knee with your fingers to promote the secretion of joint lubrication at night.
4. Use knee pads and trekking poles. The trekking poles should be optional, preferably two, and the upper arm should share the weight of the legs as much as possible. I found that many people despise the use of protective gear. Do you think it's too trivial? I don't quite understand why, but it is highly recommended to use these two kinds of protective gear, especially the trekking pole.
Don't show off, otherwise it will only prove that you are not mature enough. If you really want to climb well, just show your speed when you go up the mountain, and don't forget to carry water for everyone.
6. What kind of mountain to climb first to challenge new difficulties. It is suggested to evaluate your physical strength and outdoor ability correctly before you leave, and think about whether you can keep up with the speed or schedule of your peers. It is best not to overdraw your knees.
7. Wear shoes suitable for mountain climbing. Remember that soft land, grass, gravel slopes and snow are generally friendly to knees, but pay attention to anti-slip. Take care of people walking under you when walking on gravel roads, or you will be too grandson.
8. Don't "lock the joints". When the thigh is overworked, it will unconsciously lock the joints when walking, that is, straighten the legs, which can reduce the burden on the thigh muscles and temporarily relax the muscles, but it is easy to cause knee strain, knee blast injury, ankle strain and ankle sprain.
9. Strengthened strength and muscular development can reduce the pressure on the knee and minimize the damage to the knee under certain circumstances. If possible, you'd better go to a fitness club to strengthen the quadriceps femoris (front thigh) and cruciate ligament, because with the guidance of a coach, you can avoid being injured because of the wrong posture, and it's really not worth getting injured in sports (I didn't pay attention to exercising quadriceps femoris last year and regretted it for more than half a year! The method of exercise can be discussed at another opportunity.) Girls don't use too much weight, they can combine muscle stretching, such as leg press, and don't worry that exercising leg strength will make their thighs thicker. Exercising with the strength of the masses will accelerate fat metabolism and promote fat loss, even if it is difficult to get thicker.
10. Finally, if your knee is seriously injured, it is not recommended that you climb the mountain again. Cultivate other hobbies, such as swimming, boating, playing CS, pushing Warcraft, playing pinball and taking photos. .....
Don't go outdoors.
In order to maintain a sense of strangeness, we should adhere to the principle of "ten noes" on foot:
First, don't ask for your real name.
Two, do not understand the work unit, occupation, position.
Third, I don't know my friends' income.
Fourth, don't inquire about and understand the marriage and family situation of donkey friends.
5. Don't ask or guess the true age of the donkey friend.
Sixth, I don't understand the academic status of my friends.
Seven, I don't know the life experience of my friends.
Eight, don't guess, let alone judge the relationship between friends and friends.
9. Don't get involved between tour leaders, clubs or outdoor shops.
Ten, especially important: if you occasionally know the true situation of a donkey friend, don't spread it to other donkey friends.
Method for prevent dehydration of body by hiking
Never bring water when climbing a mountain.
Symptoms: 1 Mild water shortage: thirst. Water deficit is 2~4% of body weight. Moderate water shortage: extreme thirst, fatigue, oliguria, dark urine color, dry mouth, irritability, poor skin elasticity and deep eye socket. The water shortage is 4~6% of body weight. Moderate water shortage: in addition to the above symptoms, hallucinations, delirium and even coma occur. The water shortage is about 6% of body weight.
Precautionary measures for dehydration: drink plenty of water. Drinking more hot tea during camp activities can prevent dehydration and keep warm. Drink a glass of water before the March, and drink a proper amount of water (equal amount of drinks) on the way. Daily water consumption > 2000ml/d (for camp activities) ~0ml/d (for marching). Do not use high-concentration fruit juice or other high-concentration liquids (drinks, cereals, etc.) instead of drinking water. ) during strenuous exercise. Recommended drinks: hot water, tea, low-concentration fruity drinks, vit.c effervescent tablets or other sports drinks. At the same time, it is necessary to eat salted nuts or road food properly to supplement the loss of salt in the body. Carry 1l~2l thermos bottle on the way. The amount of drinking water on the way must be evenly distributed, and the amount of drinking water on the return trip should be fully considered and emergency situations should be dealt with. Avoid eating ice and snow to prevent frostbite of the mouth and pharynx. Quit smoking and avoid alcohol, and reduce the intake of spicy and high-salt foods.
Outdoor mountaineering needs to be cautious.
Treatment of dehydration: drink water. First consider drinking low-concentration glucose water or other hot drinks containing sugar. Intravenous rehydration can be used when necessary. Appropriate supplementation of salt (oral rehydration salt granules) and vitamins. Hot liquid (fruit, drink) or semi-liquid (porridge, cereal or rotten noodles) can supplement the body's energy. If the patient's thirst decreases, his mood gradually stabilizes and he begins to urinate, it means that his mood has improved. Conscious, answer to the point, urine color changes suggest that dehydration has been corrected.
Summary: Hiking may be a hobby of many people. People like the pleasure and enjoyment of hiking. However, it should be noted that hiking safety should be put in the first place. If you are with friends, don't be separated from them.