What outdoor activities are there in summer? Summer is the time when people always sweat, but what outdoor activities are there in summer in daily life? Next, I'll give you a detailed introduction to what outdoor activities are there in summer. You can learn from it.
What outdoor activities are there in summer? There are many differences between fitness exercises in summer and those in other seasons. The big difference is that the fitness exercise in summer must be as "light" as possible-the fitness exercise with low physical energy consumption, low technical standards and loose time schedule, so as to achieve low exercise intensity, low exercise amount and low exercise amount.
1. Swimming is a whole-body exercise. Water skiing with both arms and pumping or pedaling with the other two legs, all the muscles of the whole body are exercised, especially when the upper limbs shake and water skiing, pectoralis major, deltoid muscle and triceps brachii are the most direct favorable positions; In addition, running water is a pure natural massage for the body, because water skiing and pumping are both anxious and stressful, and swimming will make muscles more and more soft and plastic. Therefore, regular swimming can make the body shape uniform and the body skeleton smooth, which is most suitable for girls to lose weight and shape.
2. Running, easy running and body-building exercise in summer can improve the inspiratory effect, improve lung function, and improve the body's ventilation and ventilation ability. Running provides 8 ~ 12 times more co2 than sitting still. Running and fitness exercise can improve and thicken the heart, and has the function of exercising the heart. The benefits of cycling are not limited to time and speed. The key purpose is to release pressure muscles and increase inhalation, thus reducing physical and mental fatigue. Due to the special requirements of cycling, arms and bodies are more common in the work of foundation piles, and legs are more common in the work of driving force. When blood is distributed, there is more demand for blood in lower limbs, and the heartbeat changes according to the speed of pedaling posture and the ups and downs of terrain. The human body is in urgent need of nutrition supplement and waste discharge, so the heart rate is usually 2 ~ 3 times higher than usual. This kind of repeated training can make the heart more developed, bigger and stronger, and improve the ductility of the blood vessel wall. Thereby expanding the lung ventilation, improving the lung function and improving the inspiratory effect of the lung.
However, everyone's physical quality is different. Only by choosing a suitable exercise method according to your own specific human condition can you have satisfactory practical results.
Have you seen the above games about outdoor activities in summer? Do you know a lot? In summer, when we do outdoor activities, we should not only pay attention to fitness, but also pay attention to the climate. In hot conditions, we must use a lot of domestic water to prevent heatstroke. In addition, pay attention to rest and exercise in time.
What outdoor activities are there in summer 2 0 1 what is going upstream?
The upper stream was originally a way of mountaineering in the European Alps, but now it has evolved into a relatively independent outdoor sport. Japan is the most popular country in Asia.
Outdoor upstream exploration is an exploration from the downstream to the upstream of the canyon stream, overcoming all obstacles on the terrain and reaching the top of the mountain from the source of poor water.
From the downstream of the canyon stream to the upstream until the peak, it is called complete upstream; It is even more popular to choose a stream to go upstream, enjoy camping and fishing, enjoy towering waterfalls and cliffs, and enjoy the tranquility of valleys and dense forests.
Playing upstream is actually a difficult outdoor sport. Outdoor sports such as hiking, mountaineering, rock climbing, cross-country and wading are gathered in the upper reaches, which can be described as a master of outdoor sports.
On the difficulty of outdoor sports, compared with mountaineering, it faces more valleys, and needs more technical equipment and personal technical ability to overcome many difficulties and obstacles, such as rapids, rapids and waterfalls. At the same time, it will gain better experience than Shan Ye, but it also has higher risks.
The upstream activities need close cooperation between peers, and completing difficult climbing with a team spirit is a test for the upstream walkers and a sense of self-confidence and accomplishment after overcoming difficulties.
It is understood that as an outdoor sport, the industry often classifies its difficulty, which is generally divided into three grades according to the altitude of the valley.
At the primary level, the altitude of the valley is lower than 1 000m, and 1 day can go back and forth with little fluctuation;
Intermediate, the elevation of the valley 1000 meters rises to 2000 meters, and the journey takes 2 to 3 days. It has a considerable number of waterfalls, deep pools and canyons, which is quite difficult and requires camping.
Advanced, the elevation of the valley rises by more than 2000 meters, and the journey takes 4 to 5 days. There are many waterfalls, deep pools and canyons, which are difficult and need camping. Skilled in technology and good in physical fitness, you can try it.
02. Upstream site selection
According to the scene and terrain, the activity against the current has different degrees of difficulty. Some people like to play with water and choose less difficult terrain, while others like to challenge themselves and choose more difficult venues to go upstream.
Although the stream is good and the scenery is beautiful, it is often accompanied by many dangers and uncertainties. Therefore, the upstream site selection should also be based on its own situation, and it is forbidden to risk challenging high-risk terrain.
Try to choose areas with open terrain, gentle streams and frequent upstream activities. Relatively remote caves, deep pools, rock walls, waterfalls and other places with high risk factors must be selected according to their own strength.
If you have no experience in outdoor activities, you must choose a venue with low difficulty coefficient. On a hot summer day, find a gentle stream and go upstream, and you can have fun.
In summer, there are different ways to go upstream. Some people like difficult challenges, while others prefer leisure swimming. Either way, reveling in hot summer and cool streams is an irresistible summer time.
03, upstream must know the marching skills.
No matter how difficult the upstream site is, we should master some skills to ensure our safety in the upstream process.
The basic essentials of rock climbing: three-point rock climbing
That is, when climbing, the limbs are fixed at three points to keep the body balanced, and the other point moves upward.
First of all, we should learn how to use climbing protective equipment correctly, including seat belts, helmets, iron locks, descenders and risers. Then, climb to the next needed place along the artificial ladder in turn and wait. The protection coach will do a good job of rope protection at the descending place, and then descend after reconfirmation.
Pay attention to the influence of rocks, cracks, steep slopes and water flow during the descent. After mastering the technical movements of descent, you can choose the appropriate landing point to jump, untie the protective rope when approaching the bottom of the waterfall, jump into the pool easily, and fully experience the fun and adventure of stream descent.
In the deep pool under the waterfall on the rock wall, you can try to move laterally from the rock roots on both sides of the rock wall.
It is difficult to grasp the wet fulcrum of rock, so be especially careful when crossing. Sometimes the fulcrum is hidden underwater. At this time, it is easier to explore sports with your feet. If it is particularly difficult, simply wade or swim.
Moist water
Try to avoid wet water in the process of going upstream. Generally speaking, the canyon is cool and humid. After wet water, the soles of clothes and shoes are not easy to dry, and they are easy to get tired, and feet are easy to bubble when soaked in water for a long time. Therefore, it is the basic trick to go upstream without touching the water.
Wade through
When wading or swimming, it is necessary to clearly judge the urgency and depth of water flow and whether there is undercurrent, and use rope protection technology if necessary. In the upstream process, ropes are often used to cross the river, which involves a series of rope net and rope bridge technologies, which are not introduced in detail here.
Climb a waterfall
This is the most exciting and difficult technology in the upstream process. Before climbing the mountain, you must observe the route in advance, memorize the fulcrum, and don't fully consider the solution when you are in a dilemma.
The main body of the waterfall is fast flowing, but there is little moss, and sometimes it is easy to climb. Climbing the waterfall is exciting, but it is difficult and requires high experience and technology. It is not easy for beginners or beginners to make such an attempt.
Climb high and tortuous
When encountering waterfalls, cliffs and other methods can't be realized, you can consider crawling and turning. That is, bypass the gentle hillside, be careful to get lost in the jungle at the winding height, avoid deviating too far from the original route, and confirm the original stream.
04. Necessary upstream equipment
Compared with mountaineering activities, upstream activities face more abundant valley terrain and need more technical equipment and personal technical ability. In an upstream activity, if the equipment is not good, it is to put yourself in danger.
Helmet: It is best to use a climbing helmet to protect your head and avoid falling rocks or being directly hit by hard objects during climbing and sliding.
Upstream shoes: essential equipment for upstream travel. The upstream shoes with felt soles can effectively prevent skidding.
Leg protection: made of diving cloth, it protects the calf from bumps and cuts, and the long tube can also protect the knee.
Quick-drying pants: long-sleeved trousers that sweat and dry quickly.
Waterproof bag: prevent sleeping bags, clothes, cameras, etc. It is necessary to put a waterproof bag in the backpack because it is wet when launching from it.
Other equipment: headlights, maps, compasses, altimeters, walkie-talkies, raincoats, warm clothes, gloves, hiking shoes, life jackets, goggles, knives, personal medicines, protective equipment, etc.
Group equipment: GPS, large-scale contour topographic map, first-aid medicine bag, life-saving blanket, main rope, auxiliary rope, rock nail, rock plug, fast hanging, etc.
05, upstream security code
Any outdoor activity should ensure its own safety and keep in mind the safety rules of outdoor activities, so as to ensure the safety of outdoor activities.
1. You shouldn't blindly follow the crowd. You must take part in all kinds of training and study, and read more books and materials about swine flu.
2. You can't go upstream alone. You must form a team to take care of each other.
3. The upstream of the stream must be carried out under the guidance of experienced people, and the equipment must conform to the regulations, and the necessary equipment must be brought to facilitate the smooth progress of the activities.
4. The three necessities of going upstream: topographic map, compass and altimeter must be brought, and all three are indispensable. Plan the upstream, downhill and retreat routes before going.
5. Choose good weather. Be sure to know the season and weather in the upstream area, and avoid the middle and long distance upstream of the stream during the rainstorm period, rainy period and typhoon period.
6. Be sure to do warm-up exercises before going upstream to avoid sports injuries. All joints and muscles should be stretched from head to toe.
7. Follow the principle of "three noes": don't be greedy, don't touch the dark, and don't do actions and operations beyond your technical ability.
06. Upstream considerations
First of all, upstream activities must be accompanied by a team, and it is forbidden to enter the valley alone. Before upstream activities, it is necessary to make a pre-departure preparation plan, so that each team member can know the forward route and temporary evacuation plan, so the guidance of experienced team members is very important.
We should carefully study the characteristics of valley topography and weather changes, and skillfully use map technology. Don't panic when an accident happens. You must decide whether to move on or retreat and stop activities according to the urgency of the situation, so as to minimize the loss.
Secondly, in the upstream activities, don't travel in the dark, because the valley is uneven and it is very easy to slip and get hurt. There are not many ideal campsites in the valley. If you can't find a suitable campsite before evening, you should consider the possibility of camping in the wild as soon as possible.
When the weather turns bad, we must consider the weather conditions in streams and upstream as soon as possible, especially in southern mountainous areas and rainy areas, because sometimes a little rain in the upstream may cause flash floods, and flash floods are the greatest danger faced by people downstream, so we should bypass the route of wading across the river.
If you find the river rising, don't risk crossing it by force. Therefore, for the choice of route and camp, the possibility of upwelling should be considered, and it is best to have a retreat route just in case.
Thirdly, in order to have more protection, it is recommended to buy short-term travel accident insurance for self-help or group rafting.
When taking part in outdoor activities, such as climbing mountains and rivers, drowning is a very easy casualty. In order to avoid drowning accidents, when wading across the river, you should choose the place with the shallowest water (shallower than the knee) and stable water flow, and avoid crossing the river upstream of rapids and waterfalls, so as to avoid slipping and approaching dangerous areas before getting up or going ashore.
If you cross the river in deep water, you should first set a protective rope or hold a long pole to test the water depth and cross the river carefully and slowly. If an unexpected disaster or emergency happens, you should call the local police station for help and call SOS.
Upstream, between mountains and rivers, feel the rare coolness and other fun in summer.
Looking at the beautiful scenery, drinking tea in the stream is comfortable and leisurely, and playing with water is full of fun. Don't go upstream and waste summer!