When I just started hiking
Everything has a gradual process
The geographical environment, intensity and risk of different activities vary
Physical quality, psychological quality requirements vary
For outdoor enthusiasts who love hiking
What are the essentials, principles and techniques?
5 basic essentials
1|Body
Body: Walking is a whole body movement and not just a foot movement. Pay attention to balancing the body by swinging arms, adjusting the gait, back and shoulders back and back, deep breathing in the abdomen, and full foot touch.
2|Foot
Foot: Full foot touch, first heel, then toe.
3|Rhythm
Rhythm: The best speed is to talk while walking without breathing, and note that the pulse should not exceed 90-120/min.
4|Breathing
Breathing: Mix your breath and avoid suffocation. Be sure to take a deep breath.
5|Back
Back: Sink the shoulders, keep the back straight, and take a deep breath with your abdomen.
8 basic principles
1|Speed ​​Control Principles
Do not reluctantly rush forward, this will consume a lot of energy, and the result is that the speed is not reached. If you are hiking with a lot of people, it is best to find a companion who is similar to your own speed.
2| Fitness Measurement Principles
In the first few outings, it is best to insist on walking for several hours instead of planning how far you have to go. After such a few trips and understanding of your abilities, you should appropriately increase the intensity of walking through.
3|The principle of rest on the way
In outdoor trekking, physical fitness is only one of the goals. Do not have excessive physical exertion, and sometimes it will not be worth the effort. Generally speaking, every 50 minutes of walking requires a break of 10 minutes. Different people can measure addition and subtraction according to their own conditions.
4|The principle of correct travel
For walking, everyone has their own set of methods. When hiking, they should walk in a more comfortable way. This kind of physical strength can be used scientifically and effectively.
5|The principle of "eat more and drink more"
The definition of eating more and more is not overeating. The food and drink here refers to the frequency of eating and drinking. When walking, the heat loss of the human body is large. In order to supplement the physical strength, it is necessary to add water and food in time.
Especially before climbing a large slope, you can properly drink some water. If the weather is hot and sweating, add some salt to your drinking water.
6|Self-evaluation Principle
Do not show off first, otherwise you can only prove that you are not mature enough. If you really want to climb, you should choose to express speed on the mountain. Don't forget to carry water for everyone.
What kind of physical strength do you want to climb? What kind of mountain should you climb first? Challenge the new difficulty to be gradual and gradual. It is recommended to properly assess your physical strength and outdoor ability before you set off. Think about whether you can keep up with the speed or progress of your fellow practitioners. It is best not to overreach your knees. .
7|Lesson Muscle Training Principles
Developed muscles can relieve the pressure on the knee under certain conditions and minimize knee injuries. Usually strengthen the quadriceps (thigh) and cruciate ligament exercise, try to avoid the wrong posture lead to injury, if the injury during exercise is really worthless.
Girls do not use too much weight, can be combined with muscle stretching, such as yoga or leg compression, do not worry about exercise leg strength thigh will become thick, with the strength of the public exercise, will speed up fat metabolism to promote fat loss, even if you want to become thick It's hard.
8|Knee protection principle
As the saying goes, "the old leg is old," and the ear is the earliest problem on the knee. Many donkeys suffer from pain due to lack of attention to the protection of the knee. The longer the year of outdoor play, the more valuable the knee is. The knee is the weakest joint in the human body, but the longest bone and the strongest muscle are connected. .
A knee injury may also come suddenly, but recovery can really be a disease. For example, in order to maintain our physical health, the maintenance of the knee should arouse our special attention.
10 kinds of marching skills
1|Downhill must not run
Do not run. Be slow. Be careful. Descent to the knee is the most deadly of the knees, and most of the crippled donkeys are because of this.
The correct way to go down is: the center of gravity is slightly behind and slightly lower. The forefoot stands before shifting the center of gravity. There is always a foot on the ground.
2|Reduced weight as much as possible
Before you set off, you must be on your own. Even if you are climbing a hill, it is normal to walk for more than 4 hours. Under normal circumstances, the weight is more than 1/4 of the body weight. The downhill will control the rhythm from the point of view of protecting the knee. Even under special circumstances, the weight should not exceed 1/3 of the body weight.
3|Full preparation
Before starting the climb, make full preparations, including stretching, so that the joints, muscles, ligaments, etc. get a good warm-up. You can also use your fingers to rub the lower edge of the knee to promote joint lubricity at night.
4|Try to use knee pads and trekking poles
The best trekking poles are two. The upper arm shares as much weight as possible. Many people think that using protective gear is too "something"? Although it does not look so smart, Ono still strongly recommends using knee pads and trekking poles.
5|Wear shoes suitable for climbing
And remember that generally soft land, grass, gravel slopes, snow are relatively friendly to the knee, but pay attention to anti-skid, and when you take the gravel road must take care of people walking under you.
6|Do not "lock joints"
When the thigh is overworked, walking will not self-consciously lock the joints, or straighten the legs. This can relieve the burden on the thigh muscles and temporarily relax the muscles. However, it can easily cause knee strain, knee injury, and leg strain. Sprained ankle.
7|Attention to identify directions
Always pay attention to the obvious natural signs that have passed. Such as rivers, lakes, rock walls, hills and other characteristics of the shape, so that once lost can also be used to find the way back based on these obvious signs.
In areas where we hike, most locals have activities. Judging from the size of the path or whether there are often walking marks. If your hiking route used to be a hotspot route, you can check if there are some road signs left on the road by the pioneering enthusiasts.
8|Learning Directions
If you don't have a compass, when you have the sun, you can know your own direction by combining your time with your own shadow.
9 | grasp the concept of time
When hiking, it is best to bring a watch, so that you can have a clear idea of ​​time and know how much distance you have to go.
In each region, the time for the sun to set off is a certain rule. You can ask the locals about the time of the local sun set, timely find the camp or prepare for a rest according to the time, and try to avoid walking the night when you are on foot.
10|The pace of adjustment
Most people do not adjust their pace on foot, reducing their gravity and causing foot pain and fatigue. In the event of a large walk, the knees cannot be effectively exercised. Excessive accumulation of lactic acid can cause soreness and fatigue.
Slow walking can effectively reduce the accumulation of lactic acid, and multiple activities of the knee can allow rapid release of lactic acid. The reasons for fatigue are mostly striding on the ground and speeding up to walk. This destroys the rhythm of regularity. If you are walking for a long time, do not hurry.
Stand up and avoid the potential health risks from sedentary behavior. Burn calories, stretch your legs and get active while you work and study.
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