Compared to the wide asphalt roads in the city: The hiking trails in the mountains are either narrow roads, or rocky roads, muddy roads, or steep slopes.
If you want to go flat and want to go easier, then you must practice martial arts:
1, move the center of gravity a line
2, small steps, slowly go
3, full foot, steady steps
4, uphill and eight characters, down the back foot
5, high platform, do not jump
6, small steps in the snow, fixed pace
1. Move the center of gravity A line of mountain hiking and hiking steps should be taken in a different step than the city's smooth asphalt road. Usually the feet on the asphalt road are naturally moved along the horizontal direction. However, the ups and downs of the mountain road are uneven, sometimes there are even rolling stones, it is not easy to go. Therefore, the most important thing for hiking is “stepsâ€. 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.
2, small steps, walking slowly Outdoor sports has a main feature is the long time of exercise and the process of carrying personal life food supplies, if you walk on a lot of downhill mountain road for a long time, like a big step to quickly walk in the city Like the street, it will soon breathe. 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.
The usual mistake that mountaineering beginners often make is to shuffle or climb mountainous steps. 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 balances for walking, it is necessary to use extra muscles to support it, but it is easier to feel tired. In order to avoid this situation, the buddies must lift their feet, take small steps, step slowly and steadily forward.
3, the entire foot, the best walking pace is the best walking speed is not walking, try to use the pulse frequency of individual moderate heart beat heart rate, 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 people will often trek or leg calf muscle cramps on mountaineering trekking, that is, climbing the foot of the foot did not choose to use the whole foot to the ground, or choose the whole foot to the ground, but just step on the uneven surface, not a good choice. For example, when the foot is stepping on a small stone, such a moving center of gravity does not feel right. It takes at least four times more power to rebalance the body's center of gravity. It usually leads to the need to spend these "wasted" efforts to balance the body. One of the reasons for cramps. Therefore, you should try to choose where you have the soil and the stability.
4. On the uphill slopes, if the downhill foot encounters a relatively steep upward slope, the most important step is to take the character out of the way. That is, the toes open outward. If the entire foot is directly placed on the upper slope, the toe is positioned higher than the heel of the foot, so that the ankle is swiftly bent and cannot be evenly balanced and stabilized. 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.
Be cautiously downhill. Even if it is a gentle slope, there may be a risk of falling downhill. Therefore, it must be done step by step with small steps. After the rain, the road 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 on the trail, sometimes seen with the knee height or slightly higher than the knees of the stairs, or slopes exposed a large height gradient and so on. When descending such a high-level step terrain, it is forbidden to bounce down suddenly, and when you jump down, you will not only slip, sprain an ankle, but also have 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.
6. Small paces in the snow, walking at a time when it is snowing, or walking on the ground where the snow has a long time. The most important thing is that the pace is small and maintains a fixed pace, and it is rhythmically walking on its own pace. If you speed up the pace, or if you pace too much and lose your rhythm, you will often feel tired. It's important to walk at your own pace in the snow.
If the snow only reaches the level where the shoes are buried, it will hardly affect the pace and can be walked on like a flat surface. (When the snow is higher than the knee, it's just a lot of energy to take a step. Not to mention the fatigue and drowsiness. If the snow is deep in the waist, you have to use your feet and waist to push the snow in front of you, and take a step-by-step approach, the so-called "method of removing snow," to minimize fatigue, and remove the snow. The body (especially the upper body) tends to move forward, relying on his own weight and his own weight to push the snow forward.
If several people walk in snow on the snow below the knees, the footsteps will have to overlap with the leader’s footprints. This will lead to a lesser degree of fatigue than walking indiscriminately. Walking in the soft or snow-covered snow, wearing snow shoes is not afraid of the feet will fall into the snow, and can easily walk in the snow.
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