Do you need skills to walk? When you are carrying a large backpack and breathless on a steep slope, you can understand the necessity of walking skills. So what is the walking skill?
1, start slowly:
Everyone needs a process of adaptation in the sport. Therefore, you shouldn’t rush and rush at the beginning. You should start at the beginning and move in a slow manner. This can effectively control your physical fitness. After half an hour's walk, your body has a lot of exercise. A process of adaptation and good functional adjustment can accelerate progress;
2, striding:
The so-called big stepping exercise is to make a big stride in the flat road and boarding the gentle slope, that is, a larger pace than usual. This is a scientific walking method because it reduces the swing of the feet in an equal distance, and its work is relatively The effect of reducing the amount of energy saved is initially unaccustomed to being used, and persisting in adapting.
3, focus on:
In the process of marching, don't go blind and go madly. It is necessary to observe the surrounding scenery in order to understand where you are. This is necessary. If you and your teammates are separated, you can clearly report your position.
4, replenishment skills:
The general requirement is to supplement yourself with water every 15 to 20 minutes during the journey. Don't wait until you have clearly felt thirsty, because when one obviously feels thirsty, it is no longer Thirsty, but the body has been slightly dehydrated, then the water will only make up for more thirst; also in the timely filling of water, there are skills to speak, is to limit the two small mouth, do not drink immediately swallow a drink, but should Including it in the mouth for a while, so that the water can be absorbed more fully by the body;
5, resistance to fatigue:
When walking reaches a certain distance (depending on the individual's physical condition), people will experience fatigue in their legs and body, and they will have a plan to stop. In fact, this is the critical point of physical stamina. After this critical point, the body adapts to a large amount of walking activity, and fatigue will gradually weaken. Of course, this depends on the specific circumstances, in short, we can not rest until the limit fatigue.
6, keep the distance:
A team must maintain an agreed-upon distance in the march, usually 2 to 3 meters. Before and after the personnel should take care of each other, and should not be opened distance, to ensure that the team's integrity, security and other aspects should pay attention to this point.
Marching Skills: Basic Footwork and Rhythm
1, move the center of gravity a line
The hiking and hiking steps in the mountains must be performed in a different step than the smooth asphalt pavement in the city. Usually, walking on the asphalt is the natural horizontal swinging motion. However, the ups and downs of the mountain road are uneven, sometimes there are even rolling stones, it is not easy to go.
The most important thing to do during hiking is “walking posture†and “step.†The first thing to say is walking posture. The head, waist, and feet are held on the same line of gravity, and this line is often taken as the axis of the body to move.
Method: Raise one foot knee and balance with the other foot. Do not apply force to your shoulders. When your walking heart shifts from your hind foot to your fore foot, move your head and waist center of gravity forward. Do not move your forefoot knees. Prominently, step forward again and create a center of gravity. In this way, the method in which the head, waist, and foot's center of gravity continue to move alternately is the correct walking posture.
Step: Regardless of whether the mountain is going up or down, the most basic thing is to keep pace. Such a hiking method can go forward at the same pace even if you do not look at the situation in front of you. It is not only easy to maintain balance, but also can reduce fatigue.
2, small steps, slowly go.
Compared with other sports, one of the main characteristics of outdoor sports is that it takes a long time to exercise and carries personal daily food supplies. If you walk on a lot of downhill and downhill roads for a long time, it will be like walking fast on the streets of the city. Like, immediately breathless. It is advisable that novices may take a small step at half the speed of a normal walk and slowly climb up and take a leisurely stroll.
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 have already felt tired on the uphill, most of them only use the lower body's leg muscle strength to climb up the hill, while the upper body's muscles are glued and not involved in sports. In contrast, mountaineer veterans will disperse the necessary forces at each step in order to allow muscle activity in the wrist, back, abdominal muscles, and shoulders. When the beginners swing their arms generously during the hike, the whole body muscles will get a good participation.
A common mistake often made by beginner climbers is to shuffle or climb the steps of a shopping street. 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 is struggling to achieve balance in walking, it is necessary to use extra muscles to support it, but it is easier to feel tired. In order to avoid this situation, please be sure to lift your feet, take a small step, step slowly and steadily forward.
3, full foot, steady step.
The best walking speed is to walk without breathing, try to walk with the pulse frequency of personal moderate load heartbeat, heart rate of moderate load exercise = (180-age) X60-70%. The back shoulders lean back and back, and the entire foot touches the ground, moving steadily and then moving the center of gravity to try to maintain uniform speed.
Many mountaineers hiking often have thigh or calf muscle cramps. That is to say, the mountaineering trekking foot does not choose to use the entire foot soles, or chooses to use the full sole of the foot but just steps on the uneven surface and does not choose a good tread, such as the sole of the foot. Stepping on a small stone, this shifting center of gravity feels wrong, and it takes at least four times more power to rebalance the body's center of gravity. It usually leads to leg cramps when it takes to use these "waste" forces to balance the body. one of the reasons. So try to choose a place where there is earth and a stable point.
4, uphill and eight characters, down the back foot.
When encountering a steep uphill slope, the most important thing is to walk outside with your feet and open your toes outward. Let's try to see if we actually put our foot on a steep slope (see the definition of slope above). If we directly place the entire foot on the upper slope, the toe will be in a position higher than the heel of the foot, so the ankle is swiftly bent. And can not be balanced and stable. Conversely, if you open the toe against the slope, stepping your foot sideways, the toe and the ankle become almost the same height, so the ankle becomes easy and easy to swing.
Please be cautiously downhill. Even if it is a gentle slope, there may be a risk of falling down the slope. Therefore, it is important to step forward with a small step. After the rain, the road surface is particularly slippery and slippery. You need to be careful. The pace is smaller than when we go uphill. If we take a small step, even if the foot slips accidentally, we can immediately restore balance and prevent falling.
When the mountains descend, the body's focus should not be on the forefoot of the downside. How to lower the weight of the entire body to the front foot, that is, to walk down with a look, this will cause the forefoot burden is also one of the causes of knee pain. And it can easily lead to exhaustion of your body and you cannot continue your journey. Therefore, please remember to step on the foot downhill, fully flex your ankles and knees, play a cushioning effect to the ground, and focus on the back foot.
5, high platform, do not jump.
Downward steps are slightly higher than the knees. On the trekking route, there are sometimes high or slightly higher steps on the knee or a steep slope on the slope. When descending such a stepped land with a high level of difference, it is forbidden to bounce down suddenly and earnestly! ! ! Jumping down not only slips, sprains an ankle, but also has the risk of bruising or 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.
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