The benefits of mountain climbing
1, climbing the mountain to lift the buttocks is more shaping.
You know, when climbing a mountain, the place where you lose the most meat is your ass. Too thick fat accumulation, sagging buttocks or too flat buttocks all affect the beauty of hip curve. If you want to have attractive hip curves and tight hip muscles, you must exercise your hips accordingly. In the process of climbing the mountain, the thigh muscles will drive the hip muscles to move together, making the hips tighten and become more compact and elastic. This process of repeated flexion and extension can exercise MM's hip muscles, thus shaping attractive hip lines.
2. Mountain climbing is good for mental health.
Confucius said: climb the East Mountain and be small, but wait for Mount Tai and be smaller than the world! Du Fu even said in a poem: When you climb to the top of the mountain, you will know that all mountains are small! Why do these literati like climbing mountains since ancient times? Is it because mountain climbing is enough to make people close to nature and cultivate sentiment? People living in modern cities live in reinforced concrete forests all day, which is not as good as the original ecology. So you might as well take some time to climb mountains with friends on weekends and holidays!
3. Climb the mountain to exercise your feet and exercise your cardiopulmonary function.
As the saying goes, "people get old first." People with strong feet can run, jump and walk, so they are not easy to get old. As far as foot strength is concerned, climbing the mountain is the best. Feet are the roots of the human body. Regular mountain climbing can enhance the strength of lower limbs, improve joint flexibility, promote venous blood return of lower limbs, prevent varicose veins, osteoporosis and muscle atrophy, effectively stimulate the six meridians of lower limbs and multiple acupoints on the soles of feet, make the meridians unobstructed and delay aging. When climbing a mountain, the arm swings and the joints and muscles of the waist, back and neck move constantly, which promotes the metabolism of body energy and enhances the cardiopulmonary function. Mountain climbing has the functions of physical fitness, health care and auxiliary treatment, and its value is especially obvious for people who live in cities for a long time.
Mountain climbing can also stimulate people's wisdom.
Because for mental workers who work at their desks indoors all day, outdoor mountain climbing is the best active rest, which can relax all 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, so new creative labor begins again.
Leg strength is the key to mountaineering.
Climbing mountains makes people tremble and feel weak. Some people think that this is the reason for poor physical strength, but it is not. This is actually caused by insufficient leg strength. Even if a person's physical strength is excellent, but his leg strength is insufficient, he will encounter the above problems when climbing mountains. Why are your legs weak? "Leg weakness" refers to muscle trembling or cramping fatigue caused by the unbearable pressure of the legs. When climbing a mountain, the legs need to bear a lot of weight, and sufficient leg strength can make you feel comfortable when climbing a mountain; And if the leg strength is insufficient, you will get into trouble when climbing. Leg strength is the key to mountaineering. In the process of hiking, people's legs bear all the weight and impact, and also bear the weight of the backpack. So the importance of leg strength is self-evident The legs bear all the weight of the body and backpack, and also need to resist the impact when the feet fall to the ground. If the leg strength is insufficient, it will soon reach the limit of muscle endurance, resulting in severe contraction of muscles, inability to exert strength, and trembling when relaxing.
How to enhance leg muscle strength
Insufficient leg muscle strength is the main reason for "leg weakness" in mountaineering, and continuous high-intensity mountaineering may cause muscle injury. And regular exercise can overcome the problem of "leg weakness". If you have time to complete the systematic training, it is recommended to go to the gym for equipment training. Targeted systematic training under the guidance of fitness coaches can effectively improve the efficiency of training.
1, gym equipment training
The gym has special equipment for leg strength training, and the weight can be adjusted, which is conducive to your gradual training.
Barbell Squat-Squat is called "the king of strength training" and the only movement that can fully train quadriceps. Choose the barbell weight that suits you. Put the barbell on the trapezius muscle of the posterior arch of the scapula, with your feet shoulder-width, hold your head up and chest out, keep your back straight, squat down until your thighs are parallel to the ground, and stand still 1-2 seconds. When you get up, keep your back straight and stand up slowly. It should be noted that the barbell is not placed on the shoulders, but on the trapezius muscles on both sides of the neck; The whole process requires a straight back, and bending over or not exerting force may cause barbells to fall and get injured.
Smith Squat-Smith Machine can effectively prevent barbells from slipping. After mastering the squat posture correctly, using Smith machine to carry out weight-bearing squat training can also achieve the purpose of strengthening leg muscle strength. The specific training method is the same as barbell squat. It should be noted that it is not recommended to use Smith machine for training if you do not master the correct squat posture. Fixed orbit may lead to your posture deformation, and the sense of security in your heart may make your body too relaxed, leading to injuries during training.
Leg lifting-it is also a good action to exercise leg muscles. Unlike squats, leg lifts have less pressure on the upper body and can practice leg muscles more intently. Leg lifting affects both quadriceps femoris and biceps femoris. Adjust the weight, fix the posture before putting down the support rod, force the leg against the instrument, and then do flexion and extension. It should be noted that you need to train by choosing the right weight to keep your body stable throughout the process.
Sitting leg flexion and extension-quadriceps training. The flexion and extension of sitting legs almost only use the strength of quadriceps. Keep lying prone on the equipment, hook your ankle on the bar, put your back against the backboard, bend and stretch your calf upward to be parallel to the ground, and then slowly recover. It should be noted that the upper body needs to be fixed during the whole training process, and don't bend over and try to help your legs.
Prone leg flexion-prone leg flexion is the training of biceps femoris at the back of thigh. Keep prone on the equipment, hook your ankles on the bar, keep your upper body fixed, and bend your calves back hard until the thighs and calves are vertical, then pause for a moment and then slowly recover. It should be noted that the angle between the big leg and the small leg should not be too small, otherwise it will easily cause cramps. When the calf recovers, it can't be completely straightened to keep the movement coherent. In the gym, you can use targeted equipment for training, and at the same time, you can have professional guidance from a fitness coach. If you don't have time to go to the gym, you can also use your spare time at home to strengthen your leg strength by training without equipment.
2. There is no equipment training at home
Using the debris time, you can train at home at any time. If you don't have much time to go to the gym, doing these three kinds of equipment-free training at home can achieve the same effect.
Squat-Squat is a golden movement to train thigh muscles. Whether it is a squat with bare hands or a squat with weight, it has a certain effect. When carrying out weight-bearing squats at home, it is recommended to hold heavy objects on your chest with both hands. It is suggested that 8- 15 times be a group, and the specific number of groups depends on the individual's physical condition.
Step training-Step training is essential in leg strength training, which can improve the endurance and stability of your leg muscles. It even helps to improve your sense of balance. You can use a small bench instead at home. Stand on the steps with both hands equal in weight (2.5kg dumbbell is more suitable), with one foot extending forward 15-30 cm, and the back foot supporting the body. After 3-5 seconds, slowly walk down the steps, then turn around and stand on tiptoe.
It should be noted that knees and toes always need to be in a straight line; When going up the steps, try to use less force on your back foot, and don't go up the steps quickly. The whole set of movements needs to be carried out slowly, and each movement is still for 3-5 seconds before continuing. It is suggested that the legs be repeated 6- 15 times as a group, and the specific number of groups depends on the individual's physical condition.
Load-bearing lunge squat-lunge squat is a training program with asymmetric leg position and strength, which has high training value. Hold a weight with equal weight in both hands, keep your upper body straight, take a big step forward, and bend your legs and press your feet at the same time, keeping your center of gravity on your hips; Get up and put your legs together, and repeat the action with the other leg. It should be noted that when squatting, the knee joint of the front foot should be kept at about 90 degrees as far as possible, and the knee should not exceed the toe forward. When you get up, don't lean forward and keep vertical. The whole training process is very slow. It is suggested to take 10-20 times as a group, and the specific number of groups depends on the physical condition. Targeted training in the gym and training without equipment at home are effective ways to overcome "leg weakness". But actual combat is also a good training, and actual combat training is also a good way to test the training effect for a period of time. Practical training Outdoor practical training will fully train leg strength. Therefore, it is also necessary to conduct actual combat training every once in a while.
Climbing stairs with load-climbing stairs is a simple and comprehensive training method, and climbing stairs with load is a kind of high-intensity training with remarkable effect. Pack heavy objects with your back (not too heavy or too big). When climbing stairs, it is recommended to go up and down, don't run, step steadily at every step, and don't suddenly exert yourself to prevent knee injury. After climbing to the top, it is recommended to take the elevator downstairs to protect your knees and have a proper rest. A stair climbing training should not be too much. Make plans according to your own situation.
Climbing by bike-climbing by bike is a targeted training for leg muscle endurance. Riding a bike to climb a mountain requires continuous exertion, and cycling training can also avoid the impact on the knees. It is a kind of training that can effectively avoid injury. Appropriate slope and length should be selected during training, and the slow slope is more suitable for riding and climbing training. It should be noted that you should pay attention to road conditions and traffic when riding, and don't continue to be weak when your muscles are sore, which may cause muscle strain.
Load Mountaineering-Load Mountaineering Training is a training method in actual combat. The various terrains on the mountain can make you clearly realize that there is still a gap in your strength. Consciously and appropriately increasing the load can make you get better grades. Every time you climb a mountain, your leg strength is greatly improved. It should be noted that it is not necessary to choose a difficult mountaineering route as the actual mountaineering training, and the increased load should be within the capacity. Long-term high-load exercise with insufficient strength may hurt leg muscles. There are many training methods, but only scientific training can strengthen your strength, otherwise your legs will be overwhelmed.
Tips: Whether you choose a gym, train at home or train outdoors, long-term persistence in training can effectively improve the "leg weakness" in rock climbing, but you also need to pay attention to clear goals, step by step, combine work and rest, and have more rest.
The correct way to avoid leg pain when climbing mountains.
1, insist on long-term exercise to improve the body's tolerance and reduce muscle soreness.
When climbing the mountain, try to go in, so that your feet won't hurt too much.
3, mountaineering should pay attention to the rhythm, especially downhill can not be too fast, so as to maintain physical strength well.
4. Exercise the joints properly during the rest when climbing the mountain.
You can do some simple warm-up exercises before climbing the mountain, that is, simple stretching exercises.
6. Lactic acid and pyruvate will accumulate in the blood. When their concentration rises, it will do harm to the body, such as muscle aches after climbing mountains. Taking B vitamins and vitamin E.C before climbing a mountain can alleviate this phenomenon.
7. Muscle soreness does not appear immediately after climbing the mountain, but usually appears after 24 hours. If you usually do little exercise, in order to avoid serious acid swelling the next day, it is recommended to apply cold compress immediately after you come back, so as to lower the tissue temperature and reduce the metabolic waste.