What are the climbing skills?

Nowadays, mountaineering is something that people often do in their daily lives, and it is also a way of fitness. The benefits of mountaineering can not only enhance physical fitness, but also relax the mood. But mountaineering is also a dangerous outdoor sport, so what are the dangers of mountaineering? What's wrong with mountaineering skills? Let's get to know some problems together.

If you want to climb outdoors easily, you must master certain mountaineering skills. The skills shared below hope to be helpful to everyone.

Mountaineering skills and good exercise

If the mountain to climb is high or you seldom take part in climbing, it is necessary to do some warm-up exercises before climbing. Just use 10-20 minutes to do some muscle stretching exercises and try to relax your whole body muscles, so that you will feel much more relaxed when climbing the mountain.

Increase rebound

When climbing upward, every step is intended to add some bouncing movements, which not only saves effort, but also makes people look full of energy and vitality.

Don't always look up to it.

Don't always look up when climbing mountains, especially at the beginning, because your legs haven't adapted to this activity, and looking up will make people feel tired and dizzy. It is best to keep your eyes three or five meters ahead.

Divert attention

When climbing a mountain, don't always think about how high the mountain is and how long it will take. Take your time, stop and go, enjoy climbing the mountain, and don't miss the beautiful scenery. When you are tired, you can look at the surrounding scenery more, or you can sing for fun, and the fatigue will be alleviated.

Go down the mountain and relax.

Relax your muscles in time when you go down the mountain, otherwise it is likely that your calves and thighs will swell and ache or your whole body will ache. Because after exercise, it will produce some by-products in the body-lactic acid, which will make muscles stiff and sore. Relaxing muscles in time can make the effect of reducing fat and shaping better. Relaxation can be targeted at parts that are prone to soreness (waist, buttocks, thighs). Stretch and relax. Stretch 10-30 seconds at rest for each movement, alternating on both sides.

Waist sides

Spread your feet wider than your hip joint, lean to one side, and put your hands up and down in a straight line, perpendicular to the ground.

hips

Stand with your feet apart, with your front knees straight, your back knees bent, your body center of gravity moved back, and your back straight, forming an included angle of 30 degrees.

Tendon of posterior leg

Stand with your feet apart, straighten your front legs and knees, hook your toes, bend your rear legs and knees, straighten your back, press down with your hips as the center, touch your front legs and toes with your hands, and try to keep your chest close to the front of your thighs.

Anterior thigh

Support with one leg, hold the ankle on the same side with the heel as close as possible to the hip, support the leg to bend, and open the other arm outward to maintain balance.

shank

Separate your feet back and forth, find a support point for your forefoot, lift your toes, land your heels, lift your hind feet slightly off the ground, keep your body center of gravity forward, and keep your hands balanced.

Mountain danger

Among all kinds of bad natural phenomena encountered when climbing the peak, any one that may suddenly endanger personal safety is called a mountain disaster.

It is characterized by great destructive power and sudden occurrence. Once encountered, it is unprepared and even life-threatening. In order to prevent the harm caused by mountain disasters, we must master and identify the causes, changing rules and performance characteristics of mountain disasters.

Dangerous avalanches in mountaineering

The area prone to avalanches is called avalanche area. When an avalanche occurs, the snow slides down a channel called an avalanche trough, leaving obvious traces; At the same time, avalanche deposition appears in the lower part of the avalanche trough.

Avalanches usually occur within 2 ~ 3 days after heavy snow, mostly at the highest temperature time of the day 10 from morning to 2 pm. Therefore, when choosing specific road sections, we should try to avoid the avalanche area. If you must pass through the avalanche area, you should be fully prepared.

Frequent periods should be avoided when passing time. Because it is inconvenient for passers-by to observe, in order to give an alarm in time, watchtowers can be set up in turn on favorable terrain.

Everyone wears an avalanche ribbon, which shortens the distance between people and lengthens the distance between groups. The people behind should follow the trail of the pathbreaker (to prevent cutting off the snow layer and causing avalanches) and pass quietly and quickly. Don't panic when you meet an avalanche. First, get rid of the backpack as soon as possible, insert the ice cone into the slope and try to hold it firmly to avoid being caught and caught.

If the control fails and it is entangled, try to scrape up with your hands when sliding, so that your body floats on the impact object. Once the rolling is stopped, the buried personnel should take the main rope and avalanche ribbon as clues as soon as possible and use the avalanche probe to find and rescue the buried personnel. People buried in the snow should make a gap near their mouth to delay the suffocation time.

icefall

Ice collapse occurs at the end and sides of suspended glaciers, ice towers, ice cliffs and so on. It is called an ice avalanche, which is caused by gravity, wind, melting and glacier flow.

Ice collapse mostly occurs in high temperature season and high temperature time every day. The display and identification of ice collapse area, the prevention and rescue of ice collapse is similar to avalanche.

Creeping gravel

Rolling stones, weathered and broken, roll down the mountain under the action of gravity and wind, which is called rolling stones. This kind of danger, especially in mountainous areas without vegetation cover, is easy to happen.

The area where a rolling stone occurs is called the rolling stone area. Another feature of the rolling stone area is that there are a lot of deposits in its lower part, and there are generally traces of rolling stones passing through the upper part of the deposits.

According to the accumulation of stones below, we can tell the time when the rolling stone happened. After weathering, the surface of the accumulated stones has been round or there are low plants, indicating that there have been no rolling stones for a long time, and it is a relatively stable and safe old rolling stone area.

If the sediments have sharp edges and fresh surfaces, this is a dangerous new rolling stone area. Rolling stones also occur in high temperature seasons and high temperature periods every day.

Through preventive measures in the rolling stone area, it is similar to avalanches and ice collapses. Once you meet a rolling stone, don't panic and run around. You should be calm, face up, observe the movement of the rolling stones, and then quickly dodge when the rolling stones approach, or use the nearby bedrock, cliffs, boulders and other terrain features to avoid the attack of the rolling stones. If it is a small and fragmentary rolling stone, you can also lift your backpack to your head for protection.

Prepare 1 and personal belongings before climbing.

Including clothing, bedding, tableware and daily necessities. The basic principle of preparing these things is to be light, multifunctional and meet basic needs according to the climatic characteristics of mountainous areas.

Among them, the varieties of daily necessities can be equipped with photographic equipment, binoculars, compass, rain gear, radio and so on according to their own conditions under the premise of ensuring basic needs. Accessories can't be ignored in daily necessities. It is best to have a backpack that can free your hands, plus a belt-type abdominal bag. The former stores camp supplies, while the latter stores items commonly used on the way.

Besides, don't forget to bring crutches. With it when climbing a mountain, people become "three legs", which play the role of anti-skid, anti-fall, stabilizing the center of gravity and saving physical strength. The length should not exceed half the height.

Collective equipment mainly includes camping equipment, cooking utensils and gas appliances. Of course, if rock climbing activities are arranged alternately, rock climbing technical equipment should also be equipped, including safety helmet, main rope, iron lock, small lasso, safety belt, rock cone, rock hammer, riser, descender and trauma medicine.

Environmental protection appliances, portable shovels, pickaxes, garbage bags (waste plastic bags can be used) for field work, bamboo clips (homemade) for picking up garbage, tents for building toilets, etc.

Food, main and non-staple food are prepared according to the ratio of 1kg per person per day. Use durable, fresh-keeping and portable finished or semi-finished products as much as possible. In addition to the necessary drinks on the way, try to prepare powder particles to reduce the load on the way. Non-glass products are suitable for the outer packaging of various foods. Eating wild vegetables in mountainous areas needs the guidance of professionals.

2. What physical exercises should I do before climbing the mountain?

First of all, remember that mountaineering is a strong fitness activity. People with weak systems should not take part in activities beyond their ability. Conditional people, it is best to increase some exercise on the basis of the original exercise 1-2 weeks before entering the mountain.

In mountaineering activities, physical fitness should give consideration to strength, dexterity and balance, while emphasizing strength training. Strength training focuses on the lower limbs (of course, if climbing, you should highlight the strength of the upper limbs).

We can improve the strength of lower limbs by long-distance running, squat with load, squat with one leg, standing long jump and climbing stairs. The measure can be the number of squats on one leg.

While doing physical exercise, we should also do some psychological exercise, and consciously ask for courage, will and calmness. Means can take personal ideas and collective examination, for example, what should I do if I encounter a storm in the mountains? What should I do if I encounter lightning? What should I do if I stay in the mountains for various reasons and the materials are not enough? What if the strong wind blows down the camp? What if I have a serious illness? What if I get lost? Wait a minute. In short, we should try our best to prepare ourselves for difficulties.

Mountaineering is a group activity. Wholeheartedly for the collective, unity and friendship, and caring for our companions are not only the necessary ideological basis for organizing mountaineering activities, but also the goal we want to achieve through exercise.

Training and education in this field should be strengthened among peers from the preparatory stage. With the spirit of collectivism, the major difficulties in mountainous areas will become smaller and the minor difficulties will disappear. The spirit of collectivism is the soul of a mountaineering team.

Benefits of Mountaineering (1) Scientific, Economic and Effective "Fitness Way" Mountaineering

Nowadays, taking part in fitness has become a fashion. Many people invest in fitness equipment, and some people join health clubs. But for mountain climbers, they chose a fitness road with less investment and quick results-mountaineering.

Mountaineering is a rare simple, economical and easy-to-do fitness exercise, which makes people stay away from the noise of the city and bathe in the fresh air in the mountains, feeling comfortable and full of vitality.

The choice of exercise and fitness not only varies from person to person, but also depends on the environment, conditions and time.

Go hiking and running in the mountains, and you don't need any input for fitness. Fitness is not about how much you put in, but about persistence. We actively advocate this kind of scientific fitness way that advocates nature and loves life.

Mountain climbing and cardiovascular gymnastics

Mountain climbing can form unique cardiovascular sports characteristics. First, when the legs climb alternately, the pressure in the muscle contraction gap between the legs increases, and the venous blood vessels are squeezed, which accelerates the blood return.

When muscles relax, the pressure drop in the muscle space can attract blood flow from capillaries and arterial ends, and then push it to the atrium, forming venous reflux during contraction and relaxation, which has the function of auxiliary pump, effectively reducing venous pressure of lower limbs and is of great significance to reducing blood stasis.

The rhythm of mountain climbing is relatively stable, and the respiratory system has been exercised and developed to a certain extent, which is also of positive significance for restoring vascular elasticity.

Finally, from the point of view of the burden on the heart, although it is faster than usual, from the above two points, the burden on the heart is not great.

(3) Mountaineering can prevent osteoporosis

1, the most direct impact of osteoporosis is the occurrence of fractures, and mountaineering can make the legs of middle-aged and elderly friends flexible and powerful, greatly reducing the chance of falling.

2. Hip fracture has the greatest impact on the people at the fracture site, and the probability of occurrence is also great. When climbing a mountain, the legs should be lifted high to increase the range of activities of the thigh bone and make the thigh bone strong and powerful.

3. Osteoporosis requires calcium supplementation, and the gastrointestinal absorption function of elderly friends is poor, and calcium intake is obviously insufficient. Mountaineering increases gastric motility, and sunlight is beneficial to vitamin D to promote the absorption and utilization of calcium.

Mountain climbing therapy for diabetes mellitus

There are three basic therapies for diabetes, among which exercise therapy is of positive significance to the rehabilitation of diabetes, and mountain climbing is an ideal exercise mode.

Mountain climbing can improve physical fitness, enhance immunity, reduce or avoid complications, consume excess calories, promote fat loss, increase sensitivity to insulin, and reduce the dosage of insulin and oral sugar drugs.

Promote the utilization of sugar by body tissues, especially the ability of skeletal muscle to absorb and utilize glucose, restore the absorption of sugar by cells, and reduce the level of blood sugar and blood lipid.

In the process of mountaineering, leg muscles participate in regular exercise and have a certain load, which makes more capillaries open, strengthens oxygen exchange, enhances metabolism, and strengthens human sensitivity to insulin, which is conducive to better controlling blood sugar levels.

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