1, common sense of hiking: there is a gradual process to start hiking. If you have just participated in an outdoor hiking camp, don't rush for success.

The following principles have certain guiding significance for outdoor enthusiasts who have just started hiking. Be sure to follow your own pace: don't try to be brave and bury your head in the road, which will consume a lot of physical strength, and the result is that 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. Scientifically measure your physical fitness: for the first time, you'd better stick to walking for several hours instead of planning how far to go. After you have a thorough understanding of your abilities, you should appropriately increase the intensity of hiking.

Don't just walk with your head down and miss the surrounding scenery: hiking outdoors is only one of the purposes. Don't run away for some so-called "self-abuse" purpose. Sometimes you lose more than you gain. Remember, when hiking outdoors, the most suitable speed is to be able to keep walking all day.

Learn to rest: everyone has their own way to go. When walking, you should walk in a comfortable way, so as to use your physical strength scientifically and effectively. Eat and drink more when hiking: Eating and drinking more is not defined as 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. Pay attention to scientific rest during hiking: generally, you need to rest every 50 minutes 10 minutes, and different people can add or subtract according to their own conditions.

2. Precautions for long-distance hiking (runaway): Reminder: 1, have a good rest the night before the activity and pack up equipment and other items in advance. 2. Warm-up: Do a static warm-up exercise for at least fifteen minutes before starting; Skin lotion should be applied to the rubbing parts of the body to prevent wear and tear caused by long distance.

1. Equip personal equipment: shoes, socks, knee pads, comfortable T-shirts and shorts, small portable backpacks or water bag backpacks suitable for 1 day, trekking poles, reflectors, headlights, flashlights, a small amount of medicines, portable raincoats, high-energy food and personal articles. You can bring a set of things that can be shared, such as a small medicine box for each team.

1, backpack: A good backpack system is very important. Packaging should be smooth and uniform; Don't put unnecessary things.

2. Shoes: It is best to wear two pairs of walking shoes or sports shoes with different textures and insoles in turn. The bigger size will be more comfortable to wear at the end.

Hiking shoes are heavy and the soles are hard, so hiking shoes are not suitable for long-distance hiking on the highway. Long-distance crossing will inevitably cause extreme fatigue on the soles of the feet.

If you are equipped with two pairs of shoes with different textures and insoles (such as light running shoes, hiking shoes and sports shoes), you can change a pair of shoes every hour, and often change the walking mode (combining walking and trotting), rotate the stress points on the soles of your feet, and mobilize more muscle groups in your legs to participate in sports, which will certainly relieve fatigue and pain and you can walk a longer distance. New shoes are easy to cause foot discomfort and blisters, so it is best to wear shoes worn during practice when formally participating in activities.

Tie the shoelaces tightly to make the shoes fit. If the sole is thin, you can add a pair of foot pads or wear thicker socks.

Generally speaking, it is better to wear sports shoes with thick soles and elasticity, while hiking shoes are heavier and harder, which are easy to blister after walking for a long time. The main reason why many people can't walk 100 km is that their shoes are blistered and they give up.

Wearing thick and dry socks can reduce the friction between feet and soles and reduce the chance of blisters. Experienced walkers suggest applying a proper amount of vaseline ointment (vaseline ointment) cream on the toe back before wearing socks, or dressing the toe with microporous adhesive tape (doctor's tape) alone, or trying to stick rubber plaster and foam double-sided adhesive tape on the sole of the foot.

3, socks: thick and dry socks. To reduce the chance of blisters.

Take it with you and change it several times to keep your feet dry and prevent blisters. 4, leggings: can prevent swelling and pain caused by hematocele, and the calf is not easy to feel sore.

5, knee pads: detachable knee pads, not used regularly, can be removed when not in use. 6. Ankle protection: If you only wear a pair of low-cut walking shoes, ankle protection is necessary.

7, trekking poles: reduce the burden on the legs, especially when climbing mountains. 8. Soft sweat towel.

9. Wear a sunshade and breathable hat and apply sunscreen. 10, clothes: it is recommended to * * * choose not to rub the four corners of the thigh root * * * for better breathability and perspiration.

According to the nature of activities and weather conditions, choose appropriate clothes and spare. Two: food 1, hiking (exercise) on the way, because the digestive function of the stomach is naturally weakened, it is not suitable for eating high-fat and high-protein indigestible foods such as meat.

Carbohydrate is a nutrient that supplies the main energy to the human body, which is easy to digest and can release energy quickly. Therefore, we should supplement cereals such as porridge, rice, noodles and steamed bread, and digestible foods such as fruits and vegetables and sports drinks.

Breakfast and Chinese food can be eaten in roadside restaurants. Drinking too many miscellaneous drinks on the road will make hikers feel sick in their stomachs.

Sports drinks, glucose water, salt water and appropriate herbal tea are enough. 3. Don't bring thirsty food.

Including: heavy spicy. Don't bring too much water and food, and don't bring anything that can be replenished on the road.

Basically, there are roadside stores to replenish the whole process. Pay attention to bring pickles and other foods that supplement salt and minerals.

5. Try to eat less and eat more meals to maintain a stable energy supply and avoid stomach fullness caused by eating too much. Eat some dried fruit biscuits along the way and occasionally eat a banana.

March 1, hiking is a whole-body exercise. Pay attention to balance your body and adjust your pace by swinging your arms.

Irregular change of walking posture, such as walking and running. You can rotate the stress point of the sole to make the whole sole stress evenly, and at the same time use more muscle combinations to make the muscles rest alternately.

Relax when leveling the road, and use your thighs to drive your calves. The pace is even and has a sense of rhythm.

Don't catch up with others, walk at your own pace. The best walking speed is walking without breathing; Don't slow down, run and stop, try to be sure.

2.5 minutes of safety education

When the red light is on, all kinds of vehicles should stop on this line. A long corridor composed of white bisectors like zebra stripes on the road is the "crosswalk line". It is safer for pedestrians to cross the road here.

Second, the isolation facilities

Traffic isolation facilities mainly include pedestrian guardrails and isolation piers or green isolation belts.

Fourth, traffic lights

At a busy intersection, red, yellow, green and tricolor traffic lights are hung on all sides. It is a silent "traffic policeman".

Fifth, people and cars go their separate ways.

Whenever you walk on the road, you will see many pedestrians and vehicles coming and going.

Sixth, walk safely.

Who can't walk? Actually, it is not. If we don't pay attention to traffic safety, we will have trouble walking.

Seven, the car doesn't stop right away.

Some students think that jaywalking doesn't matter, but drivers will brake anyway.

Eight, don't cross the road in front of the car and behind it.

Some people always like to cross the road in front of the car and behind it, which is very dangerous.

Nine, the eyes of the car

The two "big eyes" in front of the car are called "headlights"

Ten, pay attention to avoid turning.

When crossing the road, you should not only pay attention to the coming and going straight vehicles, but also pay attention to avoiding turning vehicles.

XI。 Group outing

When going out in a group, it is necessary to organize a team under the leadership of the team leader, and it is not easy for more than two people to make a trip.

Twelve, let the special vehicles go first.

On the road, we can often see vehicles flashing warning lights and making alarm calls. These are special vehicles, such as police cars, fire engines, ambulances or engineering rescue vehicles.

Thirteen, no crane, no car.

Some students like to play with cars parked on the road, and even stop cars, chase cars, cranes and throw stones at cars in the middle of the road for fun. In fact, this is a very dangerous and immoral behavior.

Fourteen, civilized ride

At present, motor vehicles, non-motor vehicles and pedestrians are mixed in urban and rural roads, and traffic accidents occur frequently.

Fifteen, learn to ride a bike

Bicycle is light and flexible, and it is an ideal means of transportation for going out. Many children want to learn to ride a bike.

Verb (abbreviation for verb) In case of flood, save yourself.

Before the flood comes, we should try our best to make corresponding preparations.

1. According to the flood information provided by local TV, radio and other media, combined with their own location and conditions, calmly choose the best route to evacuate, so as to avoid the passive situation of "people arrive first and there is no water".

2, recognize the road signs, clear evacuation routes and destinations, to avoid going the wrong way because of panic.

3, self-protection measures:

Self-help when the flood comes

1. When the flood comes, people who have no time to move should quickly move to nearby hillsides, highlands, buildings, flood shelters and other places, or immediately climb on roofs, tall buildings, trees, high walls and other places for temporary refuge.

2. If the flood continues to rise and it is difficult to protect yourself in a temporary shelter, you should make full use of the prepared life-saving equipment to escape, or quickly find some floatable materials such as door panels, tables and chairs, wooden beds and foam plastics to tie them into rafts to escape.

3. If you are trapped by the flood, try to get in touch with the local flood control department as soon as possible, report your position and danger, and actively seek rescue.

Note: Never swim to escape, do not climb electrified telephone poles and iron towers, and do not climb the roof of mud houses.

If you have been involved in the flood, you must try your best to catch fixed or floating things and look for opportunities to escape.

5. When it is found that the high-voltage tower is inclined or the wire is broken and drooping, it must be avoided quickly to prevent direct electric shock or "step voltage" on the ground.

3. Will your legs become muscles when you run for about 2 hours every day?

Normal daily walking is impossible unless you are a gangster or a professional sports or competition to exercise your calves.

Go your own way boldly and let others envy your calves. _ Some practical and effective stovepipe suggestions. First, before going to bed every night, lean your legs against the wall for 30 minutes, making a 90-degree angle with your body. After a long time, make sure you have a pair of beautiful legs! Second, this is often seen by gentlemen who sing duet. When they were sitting in a chair, the chair was suddenly taken away, and they still kept their original posture. Please remember this kind of unintentional words, they still keep that posture, double * * * fork. This is to use the strength of the waist, back muscles and the front side of the thigh to tighten the thigh. Because you can't do it in the air, you should rest against the wall.

You can feel the weight of your body. If the sequence is tired, don't let your waist droop, be patient.

1。 Lean against a post or wall, heel to thigh length, stand away from the wall (about 40 cm).

2。 Don't leave the wall, slowly squat down your back and waist.

3。 When the thighs are parallel to the floor and the knees are at right angles, stop, stop and hold back.

At least once, twice, three times and four times, and count to about 50 times, and at most 100 times. Tired, the waist will droop slowly. It is very important to pay attention to stillness.

From the back of the head to the back of the head, we should stick to other effects. This is an endurance battle with thinner calves and knees. Third, there is no direct relationship between calf thickness and heredity. If you want to thin your legs, you can spend more than five minutes every morning and evening (remember to push them from bottom to top). In addition, you can stand on tiptoe, tie sandbags to your calves, swing up and down, swim more and walk more, all of which can achieve the goal of slimming your calves.

Fourth, poor blood circulation. Ten girls have thick calves, and nine say they have fat calves. In fact, the calf can be regarded as one of the most difficult parts of the body. Because the calf is an important support of the whole body weight, it must have a certain "weight". At the same time, many OL exercise less, stand too much or sit too much, which slows down the activity of blood and lymphatic system in the foot and causes poor metabolism, which is easy to cause edema or excessive fat in the calf.

Step 1: Loosen the strong calf. In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight.

So the first leg reduction plan should start with loose and solid calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side.

Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. After the immersion bath, you should also pat your calf to speed up blood circulation.

Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1.

The front end of the foot is placed on the raised platform, and the foot is pressed down as much as possible. 2。

Then the calf was forced to stand on tiptoe and lift the whole person. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore.

You can put one hand on the bracket to keep your balance. Exercise (2) 1.

Lie on the ground with your feet straight at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2。

Press the towel hard with both hands, and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender.

The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! In addition to * * * diet to edema, proper eating habits can also create * * *. 1。

Vitamin e helps to eliminate edema. Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2。 Vitamin B accelerates metabolism Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat, and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.

3。 Eat less salt to eliminate edema, and often eat salty food, which is easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf.

In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. Fifth, the calf loses weight-bid farewell to the elephant leg 1, slimming calf The calf is the muscle located at the back of the calf. This part of the muscle is called peroneal abdominal machine. Under normal circumstances, the peroneal abdominal muscles look developed, and the calves without any peroneal abdominal muscles look unattractive, so the peroneal abdominal muscles should exist properly.

Under normal circumstances, you can't see the fibula abdominal muscle when you exert yourself, and you can only see it when you relax. You can get rid of your overgrown calves by walking posture and changing the type of shoes.

2. Changing the posture of walking is fundamental. Check your walking habits when walking slowly.

Avoid adding too much weight to the calf. 3, change the heel height: people who usually wear low heels are replaced by high heels, and people who usually wear high heels are replaced by low heels.

Caring for "problem legs" People with fat legs are also prone to accumulate fat in their legs. Therefore, it is imperative to remove excess subcutaneous fat from the whole body first.

People who look fatter than their actual weight are full of fat. People who like to eat bread, biscuits and other pasta should pay attention to the following aspects: change their eating habits, avoid high-sugar and high-oil foods, eat more low-calorie foods such as seafood and vegetables, especially snacks. Aerobic exercise such as running, swimming and cycling can eliminate fat. Through these exercises, they can gradually change their obese physique and eliminate leg fat. Muscle Legs Legs that are muscular due to exercise, if you don't exercise enough, fat will be produced between muscles and above muscles.

People whose legs become hard when stressed, people who look thinner than their actual weight, or people who have strong muscles and can't easily hold meat with their hands should pay attention to the following aspects: First, use * * * * to relieve them.