Climbing climbing to lose weight? Climbing mountains also has the effect of body and body loss

Climbing mountain to lose weight? Climbing mountain also has the effect of slimming body

Rock climbing, mountain climbing is aerobic exercise, can make the blood protein increase, increase the number of immune cells, enhance immunity, help the body's carcinogens, harmful substances, toxins, etc. out of the body in time. Promote metabolism at the same time, speed up fat consumption, so mountain climbing also has the effect of slimming.

Climbing consumes about 500 kcal of energy

Studies have confirmed that a person weighing 70 kg consumes about 500 kcal of energy if he climbs a 70 degree slope for 30 minutes at a speed of 2 km per hour. It's equivalent to swimming for 45 minutes at a speed of 50 meters per minute, or running continuously for 50 minutes at a speed of 8 kilometers per hour on a treadmill.

The best time to lose weight by mountain climbing

Many people like to climb mountains in the morning and think the air is the freshest in the morning. But in fact, 4 am to 10 am is the period of blood viscosity. If the climber does not have the habit of early exercise, and has a history of hyperlipidemia, blood viscosity, diabetes, high blood pressure or myocardial infarction, he chooses to climb in the morning. If the intensity is higher, it may induce myocardial infarction or cerebral infarction.

Therefore, after 3 p.m. climbing is the best, but also pay attention not to forget to bring a bottle of light salt water, timely supplement water, in order to avoid excessive sweating, resulting in dehydration.

Precautions for weight loss in mountain climbing

1. Full preparation

Climbing mountains takes a lot of energy. For those who don't often climb mountains, they must do some preparatory activities before climbing. This is very necessary, absolutely not less! Before climbing, remember to spend about 10 minutes warming up and moving your joints to avoid injury.

2. Breathable clothes and sneakers

Climbing mountains is bound to sweat. It's necessary to change into breathable T-shirts and shorts. Of course, a pair of sports shoes also need to be prepared, especially in the morning, there may be fog on the mountain, there may be water drops on the steps, sports shoes can be wear-resistant and anti slip.

3. Drink water before you are thirsty

Pay attention to supplement water during exercise, drink more water on the basis of meeting thirst, or drink 400-600 ml 10-15 minutes before exercise, so as to reduce the degree of water shortage during exercise. The beverage should contain appropriate sugar and electrolysis degree (and preferably vitamin C) to reduce fatigue and restore physical strength as soon as possible.

4. The intensity of mountain climbing should not be too high. The heart rate should be kept at 120-140 times / min. generally, it is appropriate to exercise 3-4 times a week.

5. Don't climb the steps too fast

After all, mountain climbing is a sport, which is used to exercise. Therefore, mountain climbing is not to show off. When climbing the steps, don't be too fast. You should not only pay attention to the steps at your feet, but also pay attention to the direction in front of you.

6. Try to step up the steps

Mountain climbing is a very physical activity. For people who are a little bit obese, mountain climbing is very helpful to reduce the fat of legs and waist. When stepping, move slowly and steadily. So the effect of exercise is obvious.

7. Try to jump up the steps

Jumping up the steps is a very physical exercise. Of course, there are many advantages here, especially for people with a lot of abdominal fat. In the long run, it is conducive to reducing the accumulation of abdominal fat, and a good figure will come out naturally. Next time you climb a mountain, if you come across a step that is not very steep, try to jump up!

8. Run around the mountain road

At present, some mountain runways have been opened. The air on the mountain is fresh, the environment is elegant and green. Take your step and run around the mountain road happily. You will sweat all over and feel comfortable. If you have plenty of physical strength, you must try, otherwise, you will lose your happiness when you climb the mountain in the morning!

9. Vitamin "heat supplement"

Due to the large consumption of energy and various nutrients during mountain climbing, the supply of vitamins is indispensable. In particular, we should pay attention to supplement appropriate amount of vitamin A, vitamin B and vitamin D every day. In addition, food should be easy to digest, eat less crude fiber and gas producing food (celery, leek, soybean, etc.), eat more alkaline food, vegetables, fruits, kelp, etc.

10. When going up the mountain, it's best to lean forward in order to save effort; when going down the mountain, it's best to walk in a zigzag shape to reduce the impact of the knee joint.

11. Remember to relax

After climbing to the top of the mountain, remember to learn to do some body stretching exercise. It is necessary to move your hands and feet, neck and waist. When you go down the mountain, you should also do some hand and foot movements, which is conducive to buffering the body's fatigue after exercise.

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What are the precautions for climbing and climbing?

What are the precautions for climbing and climbing?

Climbing, many people like climbing and climbing, climbing is relatively safe, but climbing is more dangerous. If it is some artificial climbing place, it is relatively safe. Since this sport is more dangerous, we should make full preparations and pay attention to some matters. What should we pay attention to when climbing?

1. Climbing clothes and shoes should be prepared

When we are climbing, we'd better put on climbing clothes and shoes, especially climbing shoes. After all, the road is very difficult and slippery when we are climbing. If we are not careful, it may be dangerous and life-threatening. Mountaineering clothes can ensure that when we climb the mountain, our sports will not be affected by clothes. Many movements are inflexible, which can also ensure our safety and comfort. Mountaineering shoes are mainly characterized by high friction and good air permeability to ensure safety and comfort. So we should have these sports equipment ready.

2. If you are not a professional friend, you can prepare your walking stick

For non professional friends, we can prepare a climbing crutch, especially for the elderly and children. They may not be able to use the amount of exercise, but they can use the special crutches to help us climb. In this way, we can save physical strength and protect our body from injury, and ensure the smooth climbing and descending of the mountain.

3. In the process of climbing, we need to master the speed of climbing

In the process of climbing, if the speed is too slow, it may be too dark to get down. If the climbing speed is too fast, there may be physical injury and danger, such as muscle strain or fall. So when we go up and down the mountain, we need to ensure the appropriate speed to climb according to the overall situation. We must pay attention to safety first. Don't run on it. It's very dangerous.

4. We need to choose a good place and route when climbing

We must choose a good place and route when we climb the mountain, because many of us are waiting for wild mountains in the process of climbing. If we don't know the route clearly, we may lose our way and can't reach the designated place on time. In particular, we should pay more attention to the situation that there is no longer one place to go up and down the mountain. Try not to go to the sparsely populated places to climb, otherwise, it is not easy to rescue.

5. What should be paid attention to when climbing to see the scenery and take photos

When climbing, when we need to walk, don't take photos to see the scenery, walk wholeheartedly, don't look at both sides, in order to avoid the situation of accidentally sliding. When taking photos, we should pay more attention to the ground conditions of both the photographers and the photographed. We should not just take photos and slide down the mountain.

6. We need to take necessary medicine when we climb the mountain

When we climb mountains, we will inevitably get hurt, especially bruises and falls. We mainly need to take bandages, bandages, Yunnan Baiyao, and other essential drugs. When there are bumps and abrasions, we can deal with them in time, so as not to delay the journey and unable to move.

7. When we are climbing, don't take off your coat in the shade or at the air outlet in order to cool down

In the process of mountaineering, because of the large amount of exercise, we will sweat all over the body and get very hot. This is absolutely not to take off our coat in a cool and windy place to cool down. Comfortable number comfortable, but this is likely to catch cold, causing illness, so we must pay attention to it.

8. You need to carry enough food and water when climbing

We need to carry enough food and water when we board. In the process of mountaineering, physical consumption is relatively fast, especially the water loss is very large. We must ensure that food and water are sufficient to avoid physical overdraft and dehydration. Especially in the event of an accident, if there is not enough food and water, it is difficult to get out of danger.

9. Don't smoke or use open fire when climbing

When we climb mountains, we must remember not to use open fire. There are a lot of wild grass and trees on the mountains, so it is easy to cause fire, and the consequences are unimaginable. Therefore, we must not use open fire to cook or smoke, so as not to cause fire

Precautions for rock climbing

1. In addition to the second way of climbing, climbing should be paid attention to

In addition to climbing without crutches, we need to pay attention to all the above matters. Just replace climbing with climbing, and let's read it again. In addition to the above precautions, there are also some other precautions, because the climbing pen climbing is more professional and dangerous, so there are more precautions.

2. Rock climbing needs professional climbing ropes and accessories, and needs to learn to use them correctly

There are more professional climbing equipment. In addition to clothes and shoes, more important ropes, buckles and climbing axes are also needed. We need to use these things correctly. If they are not used correctly, remember not to climb. It is very dangerous, and we must choose the ones with good quality, matching models and suitable ones.

3. Be sure to warm up before climbing

When climbing, because it is a basic vertical movement, we have high requirements on our physical fitness and muscles. If we don't do warm-up exercise before climbing, it is easy to cause physical injury. If we get injured at high altitude early, it is very dangerous, so we must do a good job in climbing after warm-up exercise.

4. Communicate and help more with peers, and don't challenge the limit in dangerous situations

When climbing, there will be a lot of unexpected situations. In some places, they are afraid to work hard and can't go up. Sometimes, they can't go up because they don't have enough physical strength. In the face of this situation, we should not force ourselves. We can communicate with our peers to help ourselves. We can also choose to give up and wait for our peers in a safe place. After all, the intensity of rock climbing is very high, not everyone can climb up.

5. When climbing down, it is also very dangerous. We need to determine the safety equipment and slowly descend

After climbing to the top of the mountain, we usually need to descend through the rope. We need to check whether the rope and equipment are safe and reliable to avoid danger. When descending, the speed should be controlled well, not too fast, so as to avoid uncontrollable danger. More attention should be paid to the companions, to see if there is anyone in need of help, and we can safely descend together.

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Unarmed rock climbing -- challenge yourself and limit

Rock climbing is a sport to exercise comprehensive quality. It can not only gain amazing courage, extraordinary strength and excellent flexibility, but also improve endurance and judgment, so that you can cope with the fierce competition and complicated urban life. When climbing on the rock wall, life is so simple that you are left with yourself.

Daily exercises suggest that pull-up can increase the strength of arms and fingers; rope skipping can exercise the flexibility and coordination of the body; table tennis and chess are of great benefit to the cultivation of judgment; swimming can exercise cardiopulmonary function, body strength and endurance. Tips: fingers together to firmly grasp the rock point; hands and feet take turns to force can save physical strength, if necessary, upward "leisurely" is twice the result with half the effort; when falling, facing the rock wall, limb extension will not hurt on the rock wall; when climbing, you can wear half size thin soled shoes, force is not easy; before climbing, observe the rock point, choose a good route, can improve the speed of climbing.

Indoor rock climbing

Indoor rock climbing is a kind of climbing experience, which is achieved by climbing rock walls of different heights and difficulties (usually 6-8 meters high). The indoor rock wall is full of rock points whose position can be changed at will. These artificial rock points vary in shape and size. Beginners can choose larger rock points. After mastering certain skills, they can choose smaller rock points to increase the difficulty and exercise their strength. The active rock point can also change the route of climbing. Of course, whether it's the choice of rock wall, rock point or route, "step by step" is a smart decision.

2 back to the top

Indoor climbing is loved by people as soon as it appears. In foreign countries, some primary and secondary school students even include indoor rock climbing in sports training courses. According to reports, the appropriate age to start learning rock climbing is 12-13 years old. At this time, children's physical and mental development has reached the basic requirements of rock climbing. It can not only make the body strong, but also increase the courage to overcome difficulties alone.

As a rock climbing enthusiast, no matter what age you are, as long as you still have the courage to face difficulties, you can try indoor rock climbing with different difficulties.

Climbing hall usually provides artificial rock wall, professional climbing rope, belt (can bear the weight of 2 tons); a pair of fit, strong climbing shoes; and;

Professional personnel explain climbing methods and skills; complete safety measures:

Shooting equipment, changing room, bathroom and other facilities With a heart full of enthusiasm and curiosity, perseverance and endurance;

Excellent balance and keen judgment Tips when you fasten the safety buckle, please be patient and ask the coach to check. It's not easy to make a beautiful "double eight knot" or "sailor knot".

When climbing, the body should be close to the rock wall as far as possible, so as to save energy. The foot should step on the pit on the rock point horizontally, which can effectively prevent slipping.

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Climbing tips and daily exercise suggestions

Rock climbing is a sport to exercise comprehensive quality. It can not only obtain amazing courage, excellent strength, excellent flexibility, but also improve endurance and judgment.

Daily exercise suggestions: pull up can increase the strength of arms and fingers; rope skipping can exercise the flexibility and coordination of the body; table tennis and chess are of great benefit to the cultivation of judgment; swimming can exercise cardiopulmonary function, enhance body strength and endurance.

Tips: fingers together to firmly grasp the rock point; hands and feet take turns to save energy, if necessary, upward "leisurely" is twice the result with half the effort; when falling face the rock wall, the limbs will not stretch on the rock wall touch pain; when climbing, you can wear small half size thin soled shoes, force is much easier; before climbing, observe the rock point, choose a good route, can improve the speed of climbing.

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Four elements of rock climbing

Rock climbing = strength (25%) + Beauty (25%) + heart (25%) + wisdom (25%)

When your climbing ability is stagnant, you may as well review from the following four elements to find out your shortcomings and overcome them one by one. I believe that you will make great progress!

"Training" refers to correcting one's own shortcomings, making good use of one's own advantages, and improving one's climbing ability in the most efficient way.

Therefore, whether you are a beginner or a veteran, you need to balance these four elements

1、 Strength

a. Explosive power (within 10moves): maximum muscle strength + contact point muscle strength

b. Power endurance (15moves)

c. Endurance (above 20moves): maximum muscle strength + lactic acid metabolism

2、 Beauty

a. Softness

b. Coordination: efficiency

c. Skill: equilibration principle of regular triangle + close to rock wall

3、 Heart

a. Physiological control: sleep, diet, environmental adaptation, warm-up

b. Psychological control: arousal level: confidence & prudence

4、 Wisdom

a. Memory: speed

b. Judgment: find the difficulty

c. Reaction power: solving difficulties

d. Calmness: unable to crack

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Indoor rock climbing

Indoor climbing is the experience of climbing through climbing the rock walls (usually 6-8 meters) with different height and difficulty. It is a comprehensive quality exercise, not only can obtain amazing courage, excellent strength, excellent flexibility, but also improve endurance and judgment, so that you can cope with the fierce competition, the complex and disordered urban life. When climbing on the rock wall, life is so simple that it is only yourself. Regular exercise can increase strength, fingers and body strength and endurance; flexibility and coordination of the body; improve judgment, etc. More importantly, it is also testing whether you have the will power to overcome yourself and constantly challenge. It can make the body stronger and can also increase the courage to overcome difficulties alone. As a climber, you can try indoor climbing with different difficulties, no matter what age you have, as long as you still have the courage to face the difficulties.

Indoor climbing is popular with people as soon as it appears. In foreign countries, some middle and primary school students even include indoor climbing in the course of physical training. According to the introduction, the suitable age to start climbing is 12-13 years old, at this time, the physical and mental development of children has reached the basic requirements of climbing. It can make the body stronger and can also increase the courage to overcome difficulties alone.

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Six benefits of mountaineering

What are the benefits of mountaineering to human body? Here are 6 benefits of mountaineering. Let's join in the activities of rock climbing!

Often going out for mountaineering and camping activities is of great benefit to the human body. From a medical point of view, it has direct benefits in five aspects: human vision, cardiopulmonary function, coordination ability of limbs, consumption of excess fat in the body, and delaying human aging.

1、 One of the simplest ways to treat myopia is to look far away and relax eye muscles. However, due to industrial pollution and heat island effect, there are many suspended particulates in the air and visibility is poor. In the wild, especially on the top of the mountain, can make the eyes to infinity, relieve eye muscle fatigue.

2、 The area of primeval forest and grassland in the mountains is far more than that of green space and flowers in the city. Therefore, walking in the mountains is good for improving lung ventilation, increasing vital capacity, improving lung function, and enhancing the contractility of the heart.

3、 The road in the mountains is rough and bumpy. It is beneficial to improve the balance function of the human body and enhance the coordination ability of the limbs. Especially when walking in the non step road section without artificial modification, it can make the muscle fiber of the human body thicker, the muscle developed, and enhance the flexibility of the limbs.

4、 The sugar metabolism in people's daily body belongs to aerobic metabolism. Mountaineering activities, especially climbing mountains, are mostly converted to anaerobic metabolism due to the thin air. In addition, mountaineering and camping activities have a large amount of exercise, so mountain picnics are often difficult to meet the body's heat demand. Therefore, it can consume a large amount of fat tissue in the human body, especially the fat tissue in the waist and abdomen.

5、 The normal metabolism of the human body will produce a kind of harmful substances called free radicals, which can destroy the human cell membrane, dissolve the normal cells of the human body, and cause the aging and even mutation of human tissue. The oxygen anion can effectively combine with free radicals and make them excreted from the body. According to relevant data, the unit content of oxygen anion in urban streets is only 100-300, while it can reach tens of thousands in mountainous forests. Therefore, walking and camping in the mountains can effectively discharge harmful free radicals, which is beneficial to delaying aging.

6、 Mountaineering can relax people's psychological pressure, regulate people's nervous mood, improve their physical and psychological state, restore their physical strength and energy, and make people energetic to study and work. Mountaineering exercise can cultivate sentiment, maintain a healthy state of mind, give full play to the individual's enthusiasm, creativity and initiative, so as to improve self-confidence and values, and make personality develop healthily and harmoniously in a harmonious atmosphere. In addition, it can cultivate the spirit of unity, cooperation and collectivism.

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Mountaineering is an aerobic exercise, which can increase the protein in the blood, enhance the immunity, and help the toxins in the body to be discharged from the body in time. Promote metabolism at the same time, accelerate fat consumption, so mountaineering has a unique effect on slimming.

Mountaineering should be done step by step, first do some simple warm-up exercise, and then gradually increase the intensity according to a certain breathing rate. At the end of the exercise, relax and return the blood from the limbs to the heart. Pay attention to supplement water during exercise, so as to reduce fatigue and recover physical strength as soon as possible.

Mountaineering seems simple, but to achieve the effect of weight loss, but there are skills. There's a trick to going up and down the mountain.

Warm up before going up the mountain

Remember to warm up before going up the mountain. Because at the beginning of mountaineering exercise, you can't increase the amount of exercise immediately, you must step by step, and then gradually increase the intensity according to a certain respiratory rate, so as to avoid the mutation of respiratory rate in the exercise. Warm up action should be carried out in the waist, knee and ankle, and the action should not be repeated.

1. Waist: standing, the distance between two feet is slightly wider than the shoulder, holding one leg with both hands, straightening the back and pressing the body down.

2. Active knee joint: bend the knee, put both hands on the knee joint, turn clockwise, then turn counterclockwise.

3. Active ankle joint: standing, the center of gravity is on one leg, the other leg is on the ground, first clockwise and then counterclockwise.

The intensity of mountaineering

Tests show that mountaineering consumes more fat than other sports. If a man weighing about 70 kg climbs a 70 degree slope for 30 minutes at a speed of 2 kilometers per hour, he will consume about 500 kcal of energy, which is equivalent to swimming in the swimming pool for 45 minutes at a speed of 50 meters per minute, or doing boring abdominal exercises for 50 minutes in the gym. If you want to strengthen the effect of fat shaping, it is best to keep climbing 3-4 times a week.

It should be noted that the greater the intensity of mountaineering, the better. The scientific requirement for intensity of mountaineering is to keep the heart rate between (220 age) × 60% and (220 age) × 80% beats / min. So, if you feel sick or tired when climbing, please stop to measure your heart rate.

Relax after going down the mountain

After mountaineering, you should relax your muscles in time, otherwise you may have leg pain, thigh pain or body pain. Because after exercise, more or less in the body will produce some by-products - lactic acid, so that muscle stiffness pain. Relax muscles in time, the effect of reducing fat and shaping will be better. Relaxation can be carried out on the parts (waist, buttocks, big and small legs) prone to soreness, stretching and relaxing. Each action is static stretching for 10 to 30 seconds, alternating on both sides.

1. Both sides of the waist: open your feet more than the hip joint, lean to one side, hands up and down in a straight line, perpendicular to the ground.

2. Buttocks: stand front and back separately, straighten the knee joint of front leg, bend the knee joint of back leg, keep the center of gravity backward, straighten the back, and make the body angle 30 degrees.

3. Tendon muscle group of hind legs: stand the feet front and back separately, straighten the knee joints of the front legs, lift the toes, bend the knee joints of the rear legs, straighten the back, press down with the hip joint as the center, touch the toes of the front feet with both hands, and make the chest close to the front of the thigh as far as possible.

4. Front of thigh: support with one leg, hold the same ankle with the same hand, keep the heel close to the hip as far as possible, bend the supporting leg, open the other arm outwards to keep balance.

5. Legs: separate the front and back of the feet, find a support point for the front foot, lift the toes, step on the ground with the heel, slightly lift the back foot off the ground, keep the body weight forward, and keep the balance of the hands.

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Outdoor mountaineering easy to reduce fat

Go to outdoor mountaineering, go to the open nature to lose weight!

Mountaineering 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 mountaineering fitness, can reduce fat slimming method. Entertainment, fitness and weight loss!

Mountaineering belongs to aerobic exercise, which can increase the protein in the blood, enhance the immunity, and help the toxins in the body to be discharged from the body in time. Promote metabolism at the same time, accelerate fat consumption, so mountaineering has a unique effect on slimming.

Warm up before going up the mountain

Remember to warm up before going up the mountain. Because at the beginning of mountaineering exercise, you can't increase the amount of exercise immediately, you must step by step, and then gradually increase the intensity according to a certain respiratory rate, so as to avoid the mutation of respiratory rate in the exercise. Warm up action should be carried out in the waist, knee and ankle, and the action should not be repeated.

1. Waist: standing, the distance between two feet is slightly wider than the shoulder, holding one leg with both hands, straightening the back and pressing the body down.

2. Active knee joint: bend the knee, put both hands on the knee joint, turn clockwise, then turn counterclockwise.

3. Active ankle joint: standing, the center of gravity is on one leg, the other leg is on the ground, first clockwise and then counterclockwise.

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The intensity of mountaineering

Tests show that mountaineering consumes more fat than other sports. If a man weighing about 70 kg climbs a 70 degree slope for 30 minutes at a speed of 2 kilometers per hour, he will consume about 500 kcal of energy, which is equivalent to swimming in the swimming pool for 45 minutes at a speed of 50 meters per minute, or doing boring abdominal exercises for 50 minutes in the gym. If you want to strengthen the effect of fat shaping, it is best to keep climbing 3-4 times a week.

It should be noted that the greater the intensity of mountaineering, the better. The scientific requirement for intensity of mountaineering is to keep the heart rate between (220 age) × 60% and (220 age) × 80% beats / min. So, if you feel sick or tired when climbing, please stop to measure your heart rate.

Relax after going down the mountain

After mountaineering, you should relax your muscles in time, otherwise you may have leg pain, thigh pain or body pain. Because after exercise, more or less in the body will produce some by-products - lactic acid, so that muscle stiffness pain. Relax muscles in time, the effect of reducing fat and shaping will be better. Relaxation can be carried out on the parts (waist, buttocks, big and small legs) prone to soreness, stretching and relaxing. Each action is static stretching for 10 to 30 seconds, alternating on both sides.

1. Both sides of the waist: open your feet more than the hip joint, lean to one side, hands up and down in a straight line, perpendicular to the ground.

2. Buttocks: stand front and back separately, straighten the knee joint of front leg, bend the knee joint of back leg, keep the center of gravity backward, straighten the back, and make the body angle 30 degrees.

3. Tendon muscle group of hind legs: stand the feet front and back separately, straighten the knee joints of the front legs, lift the toes, bend the knee joints of the rear legs, straighten the back, press down with the hip joint as the center, touch the toes of the front feet with both hands, and make the chest close to the front of the thigh as far as possible.

4. Front of thigh: support with one leg, hold the same ankle with the same hand, keep the heel close to the hip as far as possible, bend the supporting leg, open the other arm outwards to keep balance.

5. Legs: separate the front and back of the feet, find a support point for the front foot, lift the toes, step on the ground with the heel, slightly lift the back foot off the ground, keep the body weight forward, and keep the balance of the hands.

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How do women practice rock climbing

How do women practice rock climbing

The similarity between men and women in sports often leads people to think that women should copy everything from men's training, so as to make their performance as close as possible to men's level. Like other sports, rock climbing not only needs to master all kinds of skills, but also needs hard special physical training. This paper attempts to analyze the anatomical and physiological characteristics of female athletes in rock climbing.

1. Physical characteristics

There are differences between men and women in Figure proportion. Women's upper body is longer, legs are shorter, and the body center of gravity is 6% lower than men's, so women have better balance ability. In addition, women's shoulders are narrower and their hips are larger.

Compared with men whose muscles account for 40% - 50% of their body weight, women's muscles are less developed, usually less than 35% of their weight. According to the research of Letunov (former Soviet Union), women's body fat accounts for 28% of their body weight, while men's body fat is only 18% of their body weight on average, which means that women have 10% - 15% more muscles than men that are conducive to exercise

However, there are 10% more adipose tissue that is not conducive to sports than men, but some leg workers, narrow hips, thin hips and women athletes who show great sports potential are not excluded. According to the above characteristics, special attention should be paid to the development of absolute strength and strength endurance in rock climbing training.

On the other hand, because the content of water and fat in women's bone tissue is more than that in men, and the intervertebral cartilage of the spine is thicker, women have better joint flexibility and flexibility, which makes women better adjust their own movement timing and rhythm, which makes them have favorable conditions in the aspects of stable ability, dexterity, flexibility and so on. In a sense, female athletes can master skills more effectively.

2. Menstrual training

Traditional prejudice has a great influence on the correct understanding of women's physiological characteristics in sports. The vast majority of female players do not train or do casual activities during their period, but the actual situation is the opposite.

In the menstrual period, there are mild uncomfortable feelings, such as abdominal distension, backache, poor appetite, fatigue, emotional excitement, etc., which are normal physiological phenomena in the menstrual period, and can be trained as usual, but the amount of exercise can be adjusted appropriately.

Appropriate amount of exercise can effectively improve the functional state of the human body and promote blood circulation. During exercise, the contraction and relaxation of abdominal muscles and pelvic floor muscles are carried out alternately, which has a * * effect on the uterus and is conducive to the discharge of menstrual blood.

People's adaptability is very strong, menstrual training will quickly adapt.

Of course, it does not rule out the differences between individuals. As found in the survey, 81.6% of female athletes can show normal or better performance during menstruation, while 18.4% of them are lower than their normal performance.

From the above, it can be seen that there are individual differences in the body's response during the menstrual period, and we should realize that once an athlete is engaged in rock climbing, she must have a firm belief and the spirit of hard work. As a female athlete, she can do some training during the menstrual period, such as: hand muscle, upper arm muscle, forearm muscle and force technique: grasping, pulling, pushing, pedaling, stepping, friction and balance ability.

3. Development power

Rock climbing, as far as its technology is concerned, is the fixed climbing of fulcrum. It requires athletes to have great strength to overcome their own gravity to climb up. Therefore, the development of special strength in rock climbing training becomes extremely important.

Especially for female athletes, their muscles are underdeveloped and their body fat is high. In addition, 74.7% of the water in women's muscles contains less glycogen than that in men. Therefore, women's muscle strength is weak.

The size of muscle strength is related to the function of nervous system, the physiological and biochemical changes of muscle, and the physiological cross-sectional area of muscle. The increase of cross-section of muscle is caused by the coarsening of fiber. If the cross-section is coarser, the muscle will be powerful. Strength training is an effective means for the coarsening of muscle fiber. To develop women's muscle strength, combined with rock climbing, we should not only develop shoulder girdle muscle, back muscle and abdomen muscle We should also focus on the development of special strength, such as upper arm muscle, forearm muscle, foot muscle and hand muscle;

There are many training methods to develop strength, such as shoulder girdle muscle with load-bearing straight arm side lifting, thruster, etc.; back muscle with lifting barbell, pulling up, climbing pole, weight-bearing body flexion and extension, etc.; abdominal muscle with supine right angle lifting, weight-bearing rotation, supine leg lifting, etc;

The pelvic muscles are used to lift the legs, kick the legs, lie prone on the back, bend and extend the legs; the upper arm muscles are supported by parallel bars, the forearm muscles are wrapped with heavy hammers, and the weight-bearing wrists are flexed and extended; the hand muscles are used to hang the fingers, grip the forceps, and grasp the heavy objects.

According to Japanese materials, the fastest development stage of strength is 13-14 years old. Soviet Union kolobkov studied the changes of muscle strength at different ages and put forward that the peak of strength is 20-23 years old

That is to say, women's absolute strength increases the fastest at the age of 13-14, and the greatest at the age of 20-23. In this way, in the process of training, we should arrange sports reasonably according to the age and physical condition of the athletes.

Generally speaking, most of the rock climbers are about 18-23 years old. At this time, the strength value is basically close to the highest point, the absolute strength increases slowly, and the amount and intensity of strength training should be carried out in waves.

According to the characteristics of women, we should avoid using single, heavy and repetitive methods in strength training, which will produce heavy pressure on the lower part of the pelvis; do not limit the range of action during training, otherwise it will make the ligaments and muscles tense and affect the elasticity of muscles.

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Hiking and mountain climbing to lose weight

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.

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4 outdoor sports: it's super easy to lose weight in spring

If you don't lose weight in spring, you will be sad in summer. Spring is the best time for health investment and weight loss investment. It's the best time to take advantage of this beautiful season to do some outdoor sports, get close contact with nature, absorb and feel the fresh air. It's great to go out for a quick walk, cycling, climbing and kite flying!

step on it

In the early spring days, walking fast is a good choice. For people who usually lack exercise, it is not very scientific to practice running at the beginning, which is easy to cause impact on the knee joint. Walking fast is different. Walking in the suburb with fresh air can not only breathe fresh air, but also achieve the effect of sports fat consumption. Experts suggest that the minimum amount of exercise a person should consume is 3000 calories per day, which is just as much as walking 10000 steps.

Tips: prepare cold proof clothes, comfortable shoes, do a moderate stretching and bending exercise, walk for 5 minutes, you can speed up the pace. People who walk faster can walk about 120-130 steps per minute. It takes 1.5 hours to take 10000 steps per day, which can be completed in several times. At least 30 minutes should be walked fast each time.

ride a bike

Riding this kind of bicycle relying on physical strength and passing through the beautiful scenery like a picture scroll around, I can't help feeling very happy. I suddenly feel that this is not only a kind of fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on people's hands and feet. When you hold the handlebar tightly and pedal the bicycle hard, you actually start to use acupoints unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen the microvascular tissue.

It is suggested that the free riding method is not limited to time and intensity, mainly to alleviate the physical and mental fatigue caused by the pressure of life; the intensity riding method can regulate the speed of riding every time and how many kilometers per hour, which can effectively strengthen the training of heart and lung, and exercise people's cardiovascular system; Intermittent cycling can alternate fast and slow riding, for example, slow riding for 5 minutes, then fast riding for 5 minutes, and then repeat several times according to this cycle; aerobic cycling is mainly medium speed riding, generally riding for 45-60 minutes, which is good for weight loss and improving cardiopulmonary function.

Mountaineering

Mountaineering is an excellent aerobic exercise. The air in the mountain is very fresh. It is very beneficial to improve lung ventilation, increase vital capacity and improve lung function. At the same time, it can also enhance the contractile capacity of the heart. The bumpy mountain road is beneficial to improve the balance function of the human body and enhance the coordination ability of the limbs. Especially when walking in the non step road section without artificial modification, it can make the muscle fiber of the human body thicker, muscle developed and enhance the flexibility of the limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax and rest the nervous brain.

It is suggested that mountaineering should be done in the early morning, but the intensity should not be too high, and the heart rate should be kept at 120-140 beats / min. Mountaineering should be done step by step, first do some simple warm-up exercise, and then gradually increase the intensity according to a certain breathing rate. At the end of the exercise, relax and return the blood from the limbs to the heart. Pay attention to supplement water during exercise, so as to reduce fatigue and recover physical strength as soon as possible.

fly a kite

Flying kites in spring light can breathe fresh air, clear mind and promote metabolism. When flying a kite, it can move the joints around the body, stretch the muscles and bones, promote blood circulation; metabolism, improve blood circulation state, look up and look up when flying a kite, and look far away, and regulate the muscles and nerves of the eyes and eliminate eye fatigue.

Tip: when flying kites, we should pay attention to protecting the neck. The head and neck should not be tilted for a long time, but should be inverted and horizontal alternately, and the main thing is flat. Kite flying is best to 2-3 people together, choose flat, open space for the appropriate.

The plan of a year is spring, seize this beautiful season, go outside to walk more, relieve the pressure brought by winter, let the accumulated winter of the burden of flesh get exercise, get burned. Not only has the pleasure mood, the body has been exercised, the fat also gets the combustion, why not do?

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It's also climbing. What's the difference between climbing and rock climbing?

It's also climbing. What's the difference between climbing and rock climbing?

High difficulty mountaineering cannot do without rock climbing. Low difficulty may be more snow slope walking, or even just snow slope walking can reach the top. If climbing any mountain is classified as mountaineering, such as climbing Xiangshan Mountain, it has nothing to do with rock climbing.

There are many kinds of rock climbing, including aid climbing and free climbing. The difference is whether to use tools other than the original shape on the cliff to climb. Daily contact is the latter, which can be divided into sport climbing and traditional climbing. Whether in the rock climbing hall, in the wild, holding rocks and climbing with pioneers and climbing with top ropes, are all sports climbing. Traditional climbing refers to a climbing method that there is no fixed hanging plate on the rock wall, which requires setting up the point of the mountain while climbing. It uses the rock cone, rock plug, mechanical plug and various detachable equipment. More creative, I have seen pictures of beverage bottles, energy bars and so on as a starting point, but I don't know how practical it is. Not recommended.

Modern mountaineering is more popular with light and fast alpine climbing. Climbing concept requires that the climbing route should not be damaged as much as possible, so the current trend is to use less fixed hanging pieces, but to use traditional climbing or instrument climbing to complete the climb. This part is the biggest intersection of mountaineering and rock climbing, where the two kinds of sports can not be distinguished, but mountaineering will include more content, need to master more skills and have more experience. For example, Alex Honnold and Tommy Caldwell's Fitz traverse, the gold pickaxe winners this year, blurted the boundaries between climbing and climbing. However, they used ice pickaxes and claws, not pure rock climbing. The dawn wall free climb that Tommy and Kevin completed at the end of last year was a relatively pure climb, but I can't argue that it's climbing.

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The top ten most dangerous sports in the world

Free climbing in extreme sports

Free hand climbing is a kind of outdoor extreme sports, which does not rely on any external forces and only relies on its own strength to complete the climbing process. The rock climbing originated in Europe and is very dangerous. It is listed as the top ten most dangerous sports in the world.

Free hand climbing is a kind of outdoor extreme sports which does not rely on any external forces, but only rely on their own strength to complete the climbing process. The rock climbing originated in Europe and is very dangerous. It is listed as the top ten most dangerous sports in the world. This sport only uses natural handles such as cracks, caves and protrusions on the rock, so it has high requirements for rock climbing skills, and it is also a great test for psychological quality. There is only one consequence of any slip in the process of rock climbing: falling freely from high altitude. Therefore, before climbing to choose a good climbing route, to avoid scratches. Unarmed rock climbing combines fitness, entertainment and competition. It is called "ballet on the cliff" by rock climbing fans all over the world.

Three point fixation is the basic method of rock climbing, the main point is: there are certain requirements for the postures and movements of all parts of the body.

Body posture when climbing rock cliff, the body should relax naturally, stabilize the body center of gravity with three fulcrums, and the center of gravity should move with the change of climbing movement, which is the key to the stability, balance and labor saving of rock climbing. If you want to relax, you should keep a certain distance between your body and the cliff according to the steepness of the cliff. If you are too close to the cliff, it will affect the observation of the climbing route and the selection of the fulcrum. But when climbing the artificial rock wall, it should be very close. When climbing the natural rock wall, the upper and lower limbs should stretch out harmoniously, the eyes should be rhythmic, the upward and downward climbing should be forced at the same time, the body center of gravity must fall on the feet, and the climbing posture of facing the rock wall, three-point fixed support, standing on the rock wall, three-point fixed support and standing on the rock wall should be maintained.

Arm movements

The hand is the key to grasp the fulcrum and maintain the balance of the body in climbing, and the strength of the arm directly affects the strength of the body

The quality and effect of unarmed climbing. Therefore, an excellent rock climber must have enough finger strength, wrist strength and arm strength. For beginners, when they are not good at making full use of the strength of their lower limbs, arm movements are more important. How to apply force to the arm is different between artificial rock climbing and natural rock climbing. The former requires the first finger joint to tighten the fulcrum, the wrist to be tight, the palm to stick to the rock wall, and the forearm to droop with the palm close to the rock wall. In the pull-up, the fingers (grip) have the action of pressing down and lifting the arm. The movement rule is that the trajectory of the center of gravity changes little, and the rhythm is more stable Obviously. But when climbing the natural rock wall, its movement changes greatly. According to the different fulcrum, we should use all kinds of force methods, such as grasping, grasping, hanging, picking, raking, pinching, pulling, pushing, supporting, etc.

Foot movements

The key to a good climber's climbing skill is whether he can make full use of his legs. Climbing by arm strength alone cannot last. The crux of the foot movement is to turn the legs outward, keep the inside of the big toe close to the rock surface, bend the legs slightly, and keep the body center of gravity by stepping on the fulcrum. In the case of different sizes and directions of the fulcrum on the natural rock wall, it should be used flexibly. But remember, do not touch the knee rock surface, otherwise it will affect the foot support and body balance, and even cause slippage and knee injury. In addition, when stepping on the fulcrum with the foot, do not use too much force, and grasp the direction of force.

arm-leg relationship

The strength of upper and lower limbs of excellent rock climbers is used in coordination. For beginners or unskilled athletes, upper limb strength is more important. When climbing, it is often the upper limb pull-up and the lower limb push and lift to move the body. If the upper limb strength is poor, it is easy to get tired when climbing, which is manifested as arm weakness, pain and numbness, and gradually losing the ability to grasp. After losing grasping ability, it is difficult to maintain body balance even with good lower limb strength. Therefore, to learn rock climbing, first of all, you need to practice the strength of the upper limbs. The upper limbs should mainly rely on the strength of the fingers, wrists and arms, and then cooperate with the strength of the wrists, toes and legs, so that the body center of gravity can move harmoniously with the different directions of force, and the coordination of hand and foot movements will be free.

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The holy land of rock climbing

The holy land of rock climbing

Rock climbing is a competitive sport derived from mountaineering. It originated in the Soviet Union in the 1950s and existed as a military training project in the army. It was listed as a world sport in 1974. In the 1980s, the modern competitive climbing competition with difficulty began to rise and attracted wide attention. In 1985, Italy held its first difficult climbing competition.

Captain's peak

Captain peak is a typical vertical cliff in Yosemite National Park of the United States, about 910 meters high. The granite on the cliff is said to have a history of 100 million years, and there is almost no easy climbing gap between the rocks. Therefore, in the eyes of climbers all over the world, "Captain peak" is a great challenge.

Among the several difficult climbing routes of Captain peak, north route is undoubtedly one of the best in the world. This route has a history of more than 50 years and is composed of 31 rope pitches. As the rock is smooth and extremely steep, it usually takes four days to complete the route, which is a great challenge for climbers in terms of physical strength, technology and psychological endurance. Therefore, it attracts many rock climbers to fight here every year, but few of them succeed.

Mount sol cliff, Canada

Mount sol cliff, also known as sol peak, is located in oitke National Park, Baffin Island, Nunavut, Canada. It is 1250 meters high and is the purest vertical cliff on earth. The 105 degree tilt makes it a favorite place for climbers and campers. In 1953, several members of the North American Arctic Research Institute climbed Mount sol for the first time. At present, the record of the longest rope winding descent distance on sol peak was set by several young Americans in July 2006.

Mount lorama, South America

The highest peak of the pacarolema mountains in northern South America. At the junction of Brazil, Venezuela and Guyana. It is a table mountain with steep edge and flat top. It is about 14 km long and 5 km wide, with an altitude of 2810 m. It is mainly composed of sandstone. The southwest cliff of luolaima mountain is about 6.2km long and ends at the peak of tohuaxing. The lost world, written by Arthur Conan Doyle in 1912, is based on the cliff here.

Ghost peak, Canada

Ghost peak, sandwiched between two glaciers, is one of the famous climbing resorts in Canada. In 1916, Conrad Kane, an Austrian who came to Canada's rocky mountains for reclamation, found and climbed the mountain. His climbing was an extremely difficult and technical attempt even now.

Main peak of pinetta, Chile

Located in Chile's baineita National Park, the main peak of baineita has become a tourist attraction because of its combination of mountains, glaciers, rivers and lakes. It is 112 kilometers away from the hotel of port Natales, and 312 kilometers south is the southernmost city of Chile, Punta alenas. Standing on Mount bainai in bainai National Park, you can overlook the vast plain of Patagonia. Climbers usually can't resist the charm of the eastern Andes, where they can see countless crisscross canyons.

Matterhorn, Switzerland

One of the highest peaks in the Alps, 4478 meters above sea level. In 1865, the British mountaineer Edward Wimper led the climbing team to mount Matterhorn for the first time. Due to the steep mountain, on the way down, a climber suddenly lost his balance and fell into the valley with three other climbers.

Mount Torre, Argentina

Mount Torre is located in the Glacier National Park near Patagonia, Argentina, with a height of less than 3000 meters. Tuolei mountain is very steep, and the difficulty of any climbing route is more than 5.7. Due to the influence of westerly climate, the weather conditions on its south wall are extremely bad. Many climbers are proud of climbing this dangerous peak.

"Nameless tower" peak group in Pakistan

The nameless tower, also known as the Chuankou tower group, is located in the batoro glacier in northern Pakistan. It is composed of a series of peaks. They are distributed along the Chuankou glacier. The main peak is "dachuankou tower" with an altitude of 6286 meters. It is the longest climbing route in the world and the "Shangri La" of climbers' technology and difficulty dream.

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Common sense knowledge of rock climbing

Common sense knowledge of rock climbing

Rock climbing also belongs to mountaineering. The main objects of climbing are rock cliffs or artificial rock walls. Climbing without tools, only rely on the balance of hands, feet and body upward movement, hands and arms according to the different fulcrum, using a variety of force methods, such as grasping, grasping, hanging, pulling, supporting, pushing, pressing, etc. When climbing, safety belt and protective rope should be tied, and ropes should be equipped to avoid danger.

Climbing skills

Technique: the basic purpose of climbing with hands is to make the body move up and close to the rock wall. There are many kinds of fulcrum shapes on the cliff, and there are dozens of common fulcrum shapes. Climbers should be familiar with the shape of these fulcrums, and know where to grasp different fulcrums and how to use force. According to the position and direction of the protrusion (or depression) on the fulcrum, there are such methods as picking, pinching, pulling, gripping, gripping and pushing. But don't be rigid. There are many ways to grasp the same fulcrum.

When grasping the fulcrum, especially the horizontal force, the arm position should be low, and the horizontal friction force should be increased by the downward pulling force; the power of thumb should be fully used, and the thumb should be put on the fulcrum as far as possible. For the common fulcrum of horizontal shallow groove, you can twist your thumb, buckle one side of the finger belly into the flat groove, or cross it on the back of the index finger and middle finger, which can increase great strength.

The strength of the fingers is very important in climbing. Usually, you can use the methods of lying on your fingers, pulling up, hanging up, lifting and pinching weights. Now some foreign experts have reached the power level of single finger pull-up. When climbing a long route, you can choose an easy location and take turns to rest your hands.

Rest area to choose no elevation or elevation is small, and the hand has a larger fulcrum. When resting, step on the fulcrum with both feet, straighten the arm (it is difficult to get rest when bending), lean back the upper body, but the waist must be pushed forward to make the lower body close to the rock wall, press the weight on the foot to reduce the arm burden, do finger movement, shake hands to relax, and rub some magnesium powder to avoid slipping.

Footwork: rock climbing generally wear special climbing shoes. The sole of this kind of shoes is made of hard rubber, the forefoot is slightly thick, the body of the shoes is made of tough leather, the toe cap is sharp, and the sole has great friction. With this kind of shoes, the foot can firmly support the whole body weight when stepping on the fulcrum less than one centimeter wide. In the purchase of this kind of shoes, we must pay attention to, must not buy big. The tighter the shoe is, the more stable it will be.

There are only four places where a foot can touch the fulcrum: the front toe of the shoe; the inside edge of the toe (big toe); the outside edge of the toe (four toe toe tip) and the heel tip (mainly used to hang the foot when turning over the eaves), and it can only step into the width of one finger or so, not too much. For example, put the whole sole on it, so that the foot can rotate left and right under the condition of bearing the force, and implement foot changing, body turning and other actions.

The correct way to change feet is to ensure stability without increasing the burden on the hands. Take changing from the right foot to the left foot as an example, first lift the left foot above the right foot, turn the right foot counter clockwise (looking down) with the most right side of the foot on the fulcrum, empty the left side of the fulcrum, and the weight is still on the right foot; cut the left foot from the top, step on the point, and the right foot must be pulled out, and the weight will transit to the left foot.

When you get used to it, it's like greasing the soles of your feet. Your right foot slides out of the fulcrum and your left foot slides in at the same time. Your weight is always borne by your feet. Your hands are only used to adjust your balance. In addition to supporting weight, feet are often used to maintain body balance during climbing. The foot does not always have to step on the fulcrum. Sometimes it is necessary to hang one leg out to adjust the position of the body's center of gravity so that the weight can be transmitted to the other foot steadily.

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The risk of climbing cannot be ignored

The risk of climbing cannot be ignored

Rock climbing. When it comes to outdoor sports, people naturally associate with mountaineering, rock climbing, ice climbing and other challenging projects. With the rapid development of China's social economy, the scale of outdoor sports also shows a blowout growth, more and more people are constantly joining the army of outdoor sports.

According to the report issued by China Mountaineering Association, since 2000, mountain accidents in China have been on the rise as a whole. From 2001 to 2012, 298 people died in outdoor mountaineering in China, while from 1957 to 2000, only 33 people died in outdoor mountaineering. In recent years, the news of outdoor mountaineering distress has also appeared in the newspapers from time to time. On July 3 this year, three donkey friends were in danger while climbing Mount merdo in Danba County, Sichuan Province. One of them, a Guangdong donkey friend, was killed. On August 20, three donkey friends lost contact while exploring Heizhugou, southwest of Mount Emei in Sichuan Province. So far, two bodies have been found. During the 11th National Day, a Liaoning donkey fell off a cliff on the Wusun ancient road in tex County, Xinjiang, causing a spinal fracture.

A series of lessons constantly remind outdoor sports lovers that only with the basic knowledge and skills of defense and risk management can they get closer to nature and experience the fun of outdoor sports.

Recently, the public lecture of the national outdoor safety education program jointly promoted by China Mountaineering Association, ossoka, Sichuan Mountaineering Association and galtes was held in Chengdu Institute of physical education in Sichuan Province. The core publicity material of the activity, the outdoor safety manual for mountaineering, was also officially unveiled. The third chapter of the manual, prevention and treatment of common outdoor risks, introduces in a more systematic and detailed way Some common risks and Countermeasures in outdoor sports can guide and help outdoor sports lovers.

In terms of the types of accidents in outdoor mountaineering activities, the frequency of sliding, falling, getting lost, drowning, losing temperature and sudden death of disease is higher, while the proportion of death cases caused by avalanche and mountain sickness is higher.

In case of the above situation, stop principle is widely used at home and abroad. Stop means stop, but it's made up of the initial letters of four English words: stay, think, observe and plan. Specifically, when encountering problems outdoors, we should first stay where we are and not act at will, then think calmly and judge the current situation as objectively and comprehensively as possible, then observe the team members, the team and the surrounding environment, and finally integrate various factors to plan the next action.

So how to judge whether you are really in a need to survive situation? This needs to assess your situation. If the following elements are missing, you and your team are in a potential survival situation. These elements are: water, warmth, food, shelter, the desire to survive.

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Climbing consumes about 500 kcal of energy

Climbing consumes about 500 kcal of energy

Rock climbing, mountain climbing is aerobic exercise, can make the blood protein increase, increase the number of immune cells, enhance immunity, help the body's carcinogens, harmful substances, toxins, etc. out of the body in time. Promote metabolism at the same time, speed up fat consumption, so mountain climbing also has the effect of slimming.

Studies have confirmed that a person weighing 70 kg consumes about 500 kcal of energy if he climbs a 70 degree slope for 30 minutes at a speed of 2 km per hour. It's equivalent to swimming for 45 minutes at a speed of 50 meters per minute, or running continuously for 50 minutes at a speed of 8 kilometers per hour on a treadmill.

The best time to lose weight by mountain climbing

Many people like to climb mountains in the morning and think the air is the freshest in the morning. But in fact, 4 am to 10 am is the period of blood viscosity. If the climber does not have the habit of early exercise, and has a history of hyperlipidemia, blood viscosity, diabetes, high blood pressure or myocardial infarction, he chooses to climb in the morning. If the intensity is higher, it may induce myocardial infarction or cerebral infarction.

Therefore, after 3 p.m. climbing is the best, but also pay attention not to forget to bring a bottle of light salt water, timely supplement water, in order to avoid excessive sweating, resulting in dehydration.

Precautions for weight loss in mountain climbing

1. Full preparation

Climbing mountains takes a lot of energy. For those who don't often climb mountains, they must do some preparatory activities before climbing. This is very necessary, absolutely not less! Before climbing, remember to spend about 10 minutes warming up and moving your joints to avoid injury.

2. Breathable clothes and sneakers

Climbing mountains is bound to sweat. It's necessary to change into breathable T-shirts and shorts. Of course, a pair of sports shoes also need to be prepared, especially in the morning, there may be fog on the mountain, there may be water drops on the steps, sports shoes can be wear-resistant and anti slip.

3. Drink water before you are thirsty

Pay attention to supplement water during exercise, drink more water on the basis of meeting thirst, or drink 400-600 ml 10-15 minutes before exercise, so as to reduce the degree of water shortage during exercise. The beverage should contain appropriate sugar and electrolysis degree (and preferably vitamin C) to reduce fatigue and restore physical strength as soon as possible.

4. The intensity of mountain climbing should not be too high. The heart rate should be kept at 120-140 times / min. generally, it is appropriate to exercise 3-4 times a week.

5. Don't climb the steps too fast

After all, mountain climbing is a sport, which is used to exercise. Therefore, mountain climbing is not to show off. When climbing the steps, don't be too fast. You should not only pay attention to the steps at your feet, but also pay attention to the direction in front of you.

6. Try to step up the steps

Mountain climbing is a very physical activity. For people who are a little bit obese, mountain climbing is very helpful to reduce the fat of legs and waist. When stepping, move slowly and steadily. So the effect of exercise is obvious.

7. Try to jump up the steps

Jumping up the steps is a very physical exercise. Of course, there are many advantages here, especially for people with a lot of abdominal fat. In the long run, it is conducive to reducing the accumulation of abdominal fat, and a good figure will come out naturally. Next time you climb a mountain, if you come across a step that is not very steep, try to jump up!

8. Run around the mountain road

At present, some mountain runways have been opened. The air on the mountain is fresh, the environment is elegant and green. Take your step and run around the mountain road happily. You will sweat all over and feel comfortable. If you have plenty of physical strength, you must try, otherwise, you will lose your happiness when you climb the mountain in the morning!

9. Vitamin "heat supplement"

Due to the large consumption of energy and various nutrients during mountain climbing, the supply of vitamins is indispensable. In particular, we should pay attention to supplement appropriate amount of vitamin A, vitamin B and vitamin D every day. In addition, food should be easy to digest, eat less crude fiber and gas producing food (celery, leek, soybean, etc.), eat more alkaline food, vegetables, fruits, kelp, etc.

10. When going up the mountain, it's best to lean forward in order to save effort; when going down the mountain, it's best to walk in a zigzag shape to reduce the impact of the knee joint.

11. Remember to relax

After climbing to the top of the mountain, remember to learn to do some body stretching exercise. It is necessary to move your hands and feet, neck and waist. When you go down the mountain, you should also do some hand and foot movements, which is conducive to buffering the body's fatigue after exercise.

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