What are the skills for outdoor hiking?

The most commonly used exercise in outdoor activities-walking (hiking)

Maybe some people think that walking in Shan Ye is no different from normal walking. There really is no difference. But when you are fully armed for 3-4 hours, there are still one or two hills from your destination, the difference is big. Leg muscles are hurting you, fatigue makes you listless, and drowsiness keeps hurting you, making you feel that the journey is getting longer and longer.

Warm-up exercises should be done before long-distance hiking, and then set off. The pace should not be too fast, keep the average speed, breathe with the pace and take deep breaths frequently, so as to speed up the heart rate, blood circulation and relax muscles. You can feel the joy of exercise. Generally speaking, people should choose their own physical load, do what they can and take part in group hiking activities.

Pay attention to the leg muscles not to be overtired, and protect the knee joint and ankle joint from sprain. When going uphill or downhill, you must choose the right time to rest, but the rest time should not be too long. Keep your natural pace. Too fast or too slow will increase your fatigue, relax and enjoy the scenery, flowers and birds along the way, which can increase your interest on the road. Hiking is a healthy leisure activity, don't try to be brave, safety first. As long as you can understand and master the following methods, you will be flexible and invincible.

1. Air conditioning and uphill footwork

The combination of breathing and walking is an important hiking skill, especially when carrying heavy objects up the mountain. When starting uphill, you must slow down, and then follow the law of taking a breath first, taking another step, spitting out another breath, and taking another step to climb up; If you climb steep slopes several times according to this rule, that is, you feel out of breath, you should shorten the pace and then intermittently follow the breathing rhythm above; If you don't have to rest and breathe for two or three hours when you start walking on a steep slope, it means that your air-conditioned gait is successful. Of course, when climbing a steeper slope and carrying a heavier backpack, you need to take a breath and spit first, and then take a small step up; In addition, I remind you that you need to take a deep breath when inhaling, which can not only increase the gas supply, but also better adjust the gas, and reduce the probability of mountain sickness.

take a break

This step is to straighten the foot behind each step. Only by straightening the calf, the weight and thrust can be completely supported by the leg, so that the calf muscles can get a little rest. On the other hand, the knee has never been straight, and the muscles are of course prone to fatigue and even thigh cramps. ...

3. The footwork of the upper and lower gravel slopes

For the gravel slope that is not too steep up and down, the sole should be completely in contact with the inclined surface of the gravel slope, and the maximum friction should be used to walk on the gravel slope easily and laboriously; If you are afraid of falling, it will be very laborious to go down the ditch with a horizontal step or with your toes. If you encounter a steep gravel slope, you can push your shoes flat into the gravel slope with your thighs, or push a platform up. When going downhill, you can use the power of stepping on the heel to make the gravel slope have a foothold, and then continue to go down. In addition, you can also use the stones on the mountain road to go uphill or downhill to make yourself as comfortable as walking on the flat ground, which is another practical stepping technique; But when using stones, you should step on the center of gravity, otherwise it will easily cause ankle sprain! If you practice hard, even a rolling stone will help you walk freely in the future.

4. Tortoise Step

In the process of long-distance walking, don't think it is enough to strut forward. This is actually a wrong idea. You know, striding is to use the explosive power of leg muscles, after all, it is limited. What we need more is a kind of endurance, and nothing can be completed in one step. So a smaller stride will not have a big impact. Make full use of the toughness of our leg muscles, they are quite effective in a protracted war.

blow

Then we should adjust our breathing and try to keep our breathing and movements in a rhythmic state. Keep your muscles moving slowly and endlessly, plus breathe smoothly and evenly. Simply put, you are breathing almost every step of the way. Marathon runners can breathe every two or three steps on average during the race.

If we are not used to it, we can also force ourselves to breathe, just take a deep breath. But be careful not to push too hard, or you will strain your lungs and intercostal muscles. Good breathing is a good way to keep energy in the body.

Use muscles

To make walking the most natural rhythmic aerobic exercise, we should also make full use of this rhythmic muscle movement when going up and down slopes, so as to reduce the burden on bones and joints as much as possible. Especially when going downhill, especially those long-distance downhill, you must use your feet well, so that you can have an immediate effect. Because instead of having a bad effect on bones and joints for a long time, it is better to let the muscles bear more.

7. Rest and supplement

There is also a reasonable arrangement of rest time during the trip and timely replenishment of energy. After walking for a considerable period of time or distance, you should have a proper rest. When resting, you should take in some sugar and water that can be converted into energy immediately, so that your body can be replenished in time, so as to recover your physical strength quickly. You can untie your shoelaces, but you must remember not to take off your shoes before you arrive at the campsite. Because your feet will swell slightly during a long walk, you will have a rest and take off your shoes. The next road will only make you miserable.

When exercising, you should use carbohydrates that are easily oxidized and decomposed to supplement energy. Protein's metabolism is strengthened during exercise, so we should pay attention to supplement protein in time after exercise to prevent sports anemia. Special attention should also be paid to supplementing salt and calcium, which can make the disorder of hydrogen ion concentration and osmotic pressure in the body return to normal and relieve muscle fatigue. It is also important to replenish water, but not too much, so as not to weaken digestive function and appetite. Diet should be mainly digestible (mainly sugar) food, while eating some vitamin preparations and alkaline food. If necessary, add some spices to stimulate appetite or drugs to help digestion.

Relax after exercise:

After exercise, you can lie on the sponge mat or rattan mat for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.

Massage after exercise:

Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. The commonly used acupoints of lower limbs are Chengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, low back pain, knee pain and shin pain. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.

8. Handling of unexpected situations

I. Prevention and treatment of blisters

Hiking, you must have had a long journey with blisters on your feet. Every step is painful. Now let this painful feeling leave you completely: prevention: it is best to wear shoes, sweat-absorbent cotton or socks used to feet. Put a' band-aid' on the place where blisters are easy to grind in advance. If possible, you can buy a bottle of anti-foaming (mainly to reduce friction) spray in the store. Once the blisters are ground, the liquid in the blisters should be discharged first. Punch a hole in the surface of the blister with a sterilized sewing needle, put the liquid squeezed from the blister on the table, then smear the wound and its surroundings with disinfectants such as iodine and alcohol, and finally wrap it with clean gauze.

Second, the prevention and treatment of heatstroke

When mountaineering in hot and humid mountainous areas in summer, people will suffer from heatstroke because their bodies can't control their body temperature through the evaporation of sweat.

The main symptoms of heatstroke are: headache, dizziness, fidgeting, strong pulse, murmur in breathing, body temperature rising above 40 degrees, dry and red skin. If not treated in time, people with heatstroke may soon lose consciousness, and the degree is deep, which may easily lead to accidents. Therefore, before climbing in summer, we must prepare medicines to prevent and treat heatstroke, such as ten drops of water, cool oil and Ren Dan. In addition, you should also prepare some cool drinks and heatstroke prevention equipment such as sunglasses and sun hats. Once someone suffers from heatstroke, they should be moved to a cool and ventilated place as soon as possible, and the clothes should be soaked in cold water and wrapped around them to keep them moist. Or constantly fan the wind to dissipate heat, and wipe the patient with a cold towel until the body temperature drops below 38℃, and the heatstroke patient is conscious, so he should rest in a semi-seated position and support with his head and shoulders. If the heatstroke patient has lost consciousness, he should be laid flat.

Through the above treatment measures, if the body temperature of heatstroke patients drops, they should cover their clothes and have a full rest, otherwise they should repeat the above measures and be sent to the hospital as soon as possible. Comment |0

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