Basic footwork and special terrain driving skills for hiking

For many mountaineering beginners, learning to walk is undoubtedly a very often ignored but very important point.

Different from the wide and flat asphalt roads in the city, the terrain of the mountain road is more complicated, and some of them are uneven. In some places, the slopes are relatively steep, and there are areas where weeds and stones are covered. These mountains are not only difficult to walk but also If you don’t pay attention, you can easily lose your balance and cause you to lose weight and fall. It is not only unsafe if you follow the way to walk on the city's asphalt road, it will soon be very tired and you will not be able to continue your journey.

Today, we will share some methods for hiking on the basis of the main characteristics of the Yamano Line.

Mountain marching skills

Head and waist, total advance and retreat; move the center of gravity a line

When hiking on foot, you should first pay attention to keeping the head, waist, and feet on the same gravity line, and regularly walk this line as the axis of the body.

Method: Raise one leg's knee, balance the other foot, and relax the shoulders. When the center of gravity is shifted from the back foot to the front foot, move the head and waist center of gravity forward. Do not stand on the forelegs and knees. In the rear foot, a new center of gravity is created, so that the head, waist, and foot are constantly moving and the walking method is the correct walking posture.

Small steps, slowly walking; aerobic endurance is the most important

A common mistake usually made by beginner climbers is to shuffle or go mountain climbing. This way to go the mountain, because the body is more difficult to achieve a balance, it is easy to kick something and fall. In addition, because the body needs to use extra muscles to achieve balance in walking, it is easier to feel tired. In order to avoid this situation, it is wise to take a small step and gradually step forward steadily.

Walking on foot is not just a leg exercise but a full-body exercise. You can balance your body, adjust your pace, and control your rhythm by swinging your arm.

Most beginners who feel tired on the ascent are mostly using only the leg strength to climb the mountain. In contrast, each step of the mountaineer's walking process will naturally mobilize the muscles of the wrist, back, abdomen and shoulder to participate in the process. . Therefore, beginners need a natural swinging arm to walk during the mountaineering process, and participate in each step of the walk by swinging the arm to balance the body, adjust the pace, control the rhythm, and mobilize the muscles of the body.

Hiking and trekking is a prolonged process of aerobic endurance. The so-called aerobic endurance sports ability refers to the ability to maintain long-term normal work under the condition that the body function is sufficient in the oxygen supply.

During the hike, the respiratory system inhales oxygen to provide blood circulation to the cardiovascular system, providing nutrients to the muscles and other parts of the body, and taking away carbon dioxide and lactic acid (a by-product of the muscle's heat production), so we need to pay attention to the rhythm and keep the A comfortable state can have lasting mobility.

In addition to adopting the most energy-saving basic footwork for hiking, which is a small step, it is necessary to pay attention to listening to your breath and monitoring your heartbeat to achieve and adapt to long-term comfort. .

Walk without breath; maintain endurance

The breathing in progress, the mouth should pay attention to avoid a one-in-one approach; but focus on exhalation, the breathing of the lung cavity all out, abdominal breathing muscles will naturally take a deep breath, inhale more air and oxygen. This kind of "first breathe and then breathe" breathing pattern is mainly accomplished through the diaphragm.

The diaphragm is a muscle located at the bottom of the lungs. The function of this muscle is very unique. The number of fast muscles (fibrous tissues used to maintain short-term energy) and slow muscles (fibrous tissues used to maintain endurance) included in it are almost the same. Quite a bit, so deep breathing with the diaphragm helps to keep the breath steady and lasting.

The small-step method of slowly walking in the form of footwork is also to avoid the increase in the number of heartbeats and the shortness of breath. Therefore, the best walking section is to "go without breathing," which means that the companions around you cannot hear you basically. Wheezing sounds more appropriate. It is recommended to maintain a steady rhythm of action. Do not stop at a fast pace, stop when running, and try to maintain a constant speed so that you can maintain your “endurance”.

Full feet, stable steps, muscle spasm is not easy

Many beginners will experience cramps in the leg muscles during climbing. This is due to the fact that the soles of the foot are not full-footed when walking, or that the entire foot is on the ground but the treading point is not selected. There is no stepping on the foot and the foot moves. It takes at least four times the power to balance the body's center of gravity, and in the process of balancing the body, extreme pressure on the legs can cause cramps.

On the one hand, the whole foot can make the body more stable, and on the other hand, it can also reduce the pressure on the legs during the adjustment of the body's center of gravity. Therefore, it is recommended that mountaineering beginners should try their best to walk on the mountain when walking on the mountain, and choose to walk on a stable place.

Uphill, sloping down, knee injury in prevention

When you encounter a slope with a steep slope, you need to use the outer eight-character method to walk. If beginners can try it yourself, you will find that if you place your feet upright on a slope and the toes are higher than the heels, the ankles are difficult and effective. To coordinate and stabilize the balance of the body, if you use an external octagonal foot, step your feet laterally on both sides, the height between the toe and the heel is almost the same, and the fins can easily swing and balance the body.

When downhill, even if it is a gentle slope, it should be noted that in the moment of lower foot, we must fully bend the ankle and knee to buffer the body, and at the same time shift the center of gravity to the rear foot. The pace should be step by step, so that even if the foot is stepped on Even if it is slipping, you can immediately restore balance and prevent falling.

High platform, do not jump, lower center of gravity the safest

In the process of walking along the road, you often encounter a high step on the knee or a suddenly steep slope. When you come across such a stepped terrain, remember to never jump upwards or downwards. Jump your feet upwards. When you hit the ground, you may get out of the air to make your legs severely impacted. When you jump down to the ground, you may slip, sprain an ankle or even have a fracture.

The correct way to go down is to use the plants on the edge of the roots to hold it tightly. Hold down the body's center of gravity and move the foot down to the ground. Or sit on the ground and slowly slide down to the ground.

Mountain march and rest

Warm up before you go and start slowly.

Take a small amount of time to prepare for exercise before the trip, so that the lungs effectively absorb oxygen in advance, increase muscle blood circulation, so that the heart has a movement to adapt to the process, so that you can adjust the body into a suitable for mountaineering hiking sports state. It also prevents many special conditions and injuries.

When you begin your trekking and hiking, don't be forced to rush. Hiking and trekking is a kind of long distance sport. It takes a lot of physical exertion. At the beginning, the speed is too fast. It will quickly consume physical strength and is not conducive to the progress of the future.

Travel time is regular, rest before fatigue

Mountaineering rest methods, small breaks and long rest. Regardless of the small rest and large rest, such a mountaineering repetition rest mode has only one purpose: to prevent fatigue, to allow the body to fully rest, and to restore the spirit is more conducive to walking.

Usually, walking on foot is usually a 40 to 50 minute walk and a rest of 10 to 15 minutes. It is recommended that beginners take a small break for 20 to 25 minutes and a rest of 3 to 5 minutes. This method can make people feel less tired when walking for a long time.

Of course, it is also necessary to take into account their own physical conditions and follow-up strokes to adapt, flexible allocation of rest time. Even if you can't walk for fifteen or six minutes, it's fine to see a nice view or stop and take a rest when you want to take a break.

The best way to rest is to "rest before getting tired." For a more comfortable and safe journey, reducing the feeling of fatigue, it is necessary to save physical strength to the end. However, if the number of breaks is too frequent and lengthy, I do not know when I will reach my destination. It is even more tiring. Therefore, in order to control the pace of walking and taking a break, you can make a careful and detailed record of your walking time and have a personal walking section.

Usually a small break in the hiking and hiking process is appropriate within 3-5 minutes. The main part of the break is to stand and rest, adjust the joints and breathe, and this can be used to supplement the action food and moisture. You can also wait for other players.

For long periods of rest, you can remove the backpack, stand and adjust your breathing and return to normal to sit and rest. Rest your body as much as you can during rest to allow your body to rest. How to sit comfortably, rest in the most relaxed and comfortable way, even if it is lying down and rest.