Hiking and mountain climbing to lose weight
Mountain climbing seems to be very simple, but even the simplest way up and down the mountain is skillful. Today for you to find some tips, to provide you with a set of scientific, weight-loss climbing methods. Mountain climbing and weight loss are the same!
Weight loss principle of mountain climbing
Mountain climbing not only can lose weight, but also does not affect the play, relax. Since mountain climbing is a kind of aerobic exercise, it is also an exercise to lose weight. According to the measurement, climbing for 30 minutes on the slope is equal to the speed of 2 kilometers per hour, which can consume about 500 kilocalories. It is equivalent to doing 50 minutes of boring exercise or swimming for 45 minutes at the gym. It can be seen that mountain climbing can make the muscles obtain 10 times more oxygen than usual, which can promote the growth of the body The timely discharge of carcinogens, toxins and harmful substances in the body can also increase the number of immune cells, enhance immunity, promote metabolism, accelerate fat burning, and play a role in fast weight loss. In addition, in the process of climbing, the climbing action can also make the whole body muscles can exercise, so that the whole body muscles become more compact, so as to create a slim body curve.
preparation
Dress
Wear comfortable and thick shoes, such as travel shoes, to ensure that you travel long distances without blistering, loose trousers, is the best choice for you to climb (pants can prevent insects and scratches). The temperature difference between day and night in the mountain is large. You should prepare cold resistant clothes. In rainy spring, you must be equipped with personal rain gear.
Food
High heat, high energy, low weight and small volume shall be taken as the standard. While we offer each main meal, you'd better prepare some dry food and water, such as chocolate, pure milk, peanut, apple and other top nutritious meals.
Warm up before you go up the mountain
Everyone knows that any sport needs warm-up before it is carried out. Climbing the mountain is the same, and it also needs warm-up. When climbing, you should not increase the amount of exercise immediately. You must step by step, and then gradually increase the intensity according to certain breathing frequency, so that you can avoid sudden changes in respiratory frequency during exercise. You can rotate, knead, pat, shake, kick, press and other ways to move the joints of the whole body in the order of up to down, so as to avoid injury. Warm up time is about 10 minutes, which can increase the temperature of muscles and tissues. Warm up action should be carried out in waist, knee and ankle, and repeated shock can not be performed.
1. waist: stand, the distance between feet is slightly wider than shoulder, hold one leg with both hands, straighten back and press down.
2. active knee joint: bend the knee, place both hands on the knee joint, rotate clockwise, and then turn anticlockwise.
3. movable ankle joint: stand, center of gravity on one leg, and the other leg and foot point to the ground, first clockwise and then rotate anticlockwise.
2. Go back to the top where you need to know and pay attention to after climbing
The intensity of climbing
Tests show that climbing mountains consumes more fat than other sports. If a man weighs about 70 kg, if he climbs on a 70 degree slope at a speed of 2km an hour for 30 minutes, he consumes about 500 kilocalories, which is equivalent to swimming in the pool for 45 minutes at 50 meters per minute, or a 50 minute continuous exercise in the gym.
It is particularly important to remind whether the higher the intensity of climbing is, the scientific requirement for intensity is to keep the heart rate at (220 age) × 60% to (220 age) × 80% times / minute. So, if you feel uncomfortable or tired when climbing, stop and measure your heart rate.
The mountain climbing position should be correct
Although mountain climbing can exercise and consume fat, it must be the correct climbing posture. When climbing, the whole foot is the most energy-saving, while the front foot or heel is not scientific climbing posture, so climbing the mountain can also cause cramping of legs. The correct climbing posture is: the upper body is slightly forward, the arms swing naturally, the full foot is on the ground, and the stride is small.
Because climbing is a physical activity, we must pay attention to more rest during the climbing process, especially for women who don't participate in sports frequently. Zenavan should not worry too much. When resting, supplement more water to make climbing easier.
Relax after going down the mountain
After climbing, you can't stop suddenly, but do some exercises to organize and relax. Otherwise, blood flow will be blocked and your body will be uncomfortable. For example, there will be leg, thigh pain or pain in the whole body. Because after exercise, more or less in the body will produce some by-products - lactate, make the muscle stiff and sore. Relax the muscles in time, and the effect of fat reduction and shaping is better. Relaxation can be aimed at the areas (waist, buttock, legs) that are prone to sore, stretch and relax. Each action is stretched for 10 seconds to 30 seconds, and the two sides are alternately carried out.
1. waist: feet open larger than hip joint, body incline to one side, hands up and down on a straight line, perpendicular to the ground.
2. hip: stand separately before and after feet, straighten the knee joint of the front leg, bend the knee joint of the rear leg, and the center of gravity is backward, and the back is straight, and the angle between the body is 30 degrees.
3. tendon muscle group of the leg: stand separately before and after the feet, straighten the knee joint of the front leg, raise the toe of the foot, bend the knee joint of the rear leg, straighten the back, press down with the hip joint as the center, touch the toe of the front foot with both hands, and make the chest close to the front side of the thigh as far as possible.
4. front side of thigh: single leg support, hand on the same side to hold the ankle on the same side, keep the heel as close to the hip as possible, bend the support leg, and open the other arm outward to keep balance.
5. lower leg: separate the feet back and forth, find a support point for the front foot, raise the toe of the foot, step on the ground with the heel on the ground, slightly leave the ground of the rear foot, move forward the body center of gravity, and keep the balance between hands.
3. Benefits of mountain climbing for weight loss and precautions during climbing back to the top
Climbing the mountain and raising the hips to make it more shapeless
You know, the most meat - reducing place to climb the mountain is the hip. The fat accumulation of buttocks is too thick, the buttocks are sagging or the hips are too flat, which affects the beauty of the hip curve. To have attractive hip curves and tight buttocks muscles, it is necessary to make the buttocks get corresponding exercise. During the climbing process, thigh muscles will drive the buttocks muscles to move together, so that the buttocks are tightened and become more compact and elastic. This kind of repeatedly flexion and extension process can make mm buttock muscle get exercise, thus shaping attractive hip line.
matters needing attention
Finally, we should say some things to pay attention to when climbing. Although climbing is a kind of lean and decompression movement, we should pay attention to some details while climbing, so as to ensure the safety during the climbing process.
Breathing: to use the mountain climbing method, you need to master certain skills, such as breathing, in the whole climbing process, you should follow a certain breathing frequency. Generally, it is advisable to keep the heart rate at 120-140 times a minute, and then gradually increase the intensity, and you can not suddenly increase your pace or do a desperate sprint, which will cause the change of respiratory frequency and cause physical discomfort.
Labor saving: climbing the mountain also requires the skill of saving effort. The most economical method is to lean forward the center of gravity when climbing the mountain, which can save about 1/3 of the physical strength. When you go down the mountain, you can walk the Z-shaped shape, which can protect the knee joint from being less impacted, and also save physical strength.
Water supplement: any exercise needs water supplement. The same is the way to climb the mountain to lose weight. It also needs to make up water. Especially, 400-600 ml of water is needed 10-15 minutes before climbing. In the process of climbing, it can be done according to the principle of less drinking and drinking, which can reduce the water shortage in sports, and at the same time, it is the most scientific drinking method.
