Rock climbing angle skills

Rock climbing angle skills

Many people don’t know what rock climbing is? In fact, as long as you know about rock climbing, you will fall in love with rock climbing. Rock climbing is actually an aerobic exercise with great health value. There are many benefits to sticking to rock climbing! If you don’t know yet, follow me and take a look!

Rock climbing skills

We have all heard of rock climbing, but do you all know what rock climbing is? Rock climbing is a competitive sport derived from mountaineering. It originated in the Soviet Union in the 1950s and existed as a military training project in the army. It was included in the world competition in 1974. In the 1980s, modern competitive climbing competitions based on difficulty climbing began to rise and aroused widespread interest. The first difficulty climbing competition was held in Italy in 1985.

1. Body posture

When climbing a rock cliff, the body should relax naturally, but relaxation here does not mean completely relaxed. When climbing, you should stabilize the body's center of gravity with three fulcrums. The center of gravity must move with the conversion of climbing movements, which is the key to whether rock climbing can be stable, balanced and effort-saving. If you want to relax your body, you must keep a certain distance between your body and the rock wall according to the steepness and gentleness of the rock wall. If you get too close, it will affect your observation of the rock climbing route and the selection of fulcrums.

But stay very close when climbing artificial rock walls. When climbing on a natural rock wall, the upper and lower limbs must be stretched in a coordinated manner, the cross-eyes must be crossed in a rhythm, the pulling up and climbing down must be done at the same time, the center of gravity of the body must be on the feet, and the body must be facing the rock wall, supported by three points, and upright. Rock wall, three-point fixed support, climbing posture standing upright on the rock wall.

2. Arm movements

Hands are the key to grasping the fulcrum and maintaining body balance during climbing. The strength of the arms directly affects the quality and effect of climbing. Therefore, an excellent rock climber must have sufficient finger strength, wrist strength and arm strength. For beginners, if they are not good at making full use of the strength of their lower limbs, hand wall movements are even more important.

It is very important to learn how to exert force on the arms. Rock climbing mainly relies on the strength of the arms, so we should learn arm movements. The situation is different when climbing on artificial rock walls and climbing on natural rock walls. The former requires the first While pinching the fulcrum with one knuckle, the wrist should be tense, the palm of the hand should be pressed against the rock wall, and the forearm should also droop with the palm of the hand close to the rock wall. When doing pull-ups, the fingers (grip points) should press down and lift the arm. The movement pattern is that the movement trajectory of the center of gravity does not change much, and the rhythm is more obvious.

However, when climbing a natural rock wall, the movements vary greatly. Various methods of force must be used according to different fulcrums, such as grabbing, holding, hanging, digging, picking, pinching, pulling, pushing, supporting, etc. .

3. Foot movements

The key to an excellent rock climber’s climbing skills is whether the strength of his legs can be fully utilized. Climbing with arm strength alone is not sustainable. The key points of the foot movement are to rotate the legs externally, keep the inside of the big toe close to the rock surface, slightly bend the legs, and use the fulcrum of the foot to maintain the center of gravity of the body. When the fulcrums of the natural rock wall are different in size and direction, they must be used flexibly.

Summer has arrived in a blink of an eye, and the weather is gradually getting hotter. For those who usually like to exercise, this kind of weather will undoubtedly bring them a lot of trouble. Even at night, the heat during the day will not dissipate for a long time, so many friends choose to exercise in the morning when the temperature is more suitable, so that they will not feel too hot and can breathe fresh air.

In the morning the sun has just risen, the sunshine will not be as warm as at noon, and the air will be fresher, so exercising in the morning is a very good choice in summer. However, before exercising, we must understand the precautions for morning exercise, so as to avoid damage to our health. So what precautions do people need to keep in mind when exercising in the morning?

Precautions for morning exercise

1. Not too early

Some friends prefer to get up early to exercise, but sometimes getting up too early is not a problem. Good thing, why do you say that? First of all, if you wake up too early, it is very likely that you will reduce your sleep time in disguise. If you cannot even guarantee the basic sleep time, not only will you become listless, but the effect of exercise will be greatly reduced, so you must ensure that Basic sleep time.

In addition, when it is still dark, the oxygen content in the air is relatively low, and the temperature will also be relatively low. If you insist on exercising, your health may be affected to a certain extent.

So although exercise is a good thing, you must choose a suitable time so that you can achieve a good exercise effect, otherwise you will be doing useless work.

2. The amount of exercise should not be too large

During morning exercise, some friends tend to choose activities with a relatively large amount of exercise, thinking that only these exercises can achieve obvious exercise effects. In fact, This idea is very wrong.

When choosing an exercise program, the most important thing is to determine an exercise that is truly suitable for you based on your physical condition. Blind pursuit of excessive exercise is not only not beneficial to your health, but also It will also increase your psychological burden in vain.

Generally speaking, in the morning, you can choose some moderately paced, low-volume exercises such as jogging and walking. This can not only achieve a good exercise effect, but also not have any negative effects on the body. Influence. Moderate exercise can move the whole body and invigorate the spirit, so be sure to pay attention.

3. Don’t eat too much

Whether to eat breakfast before exercising in the morning has always been a controversial topic, but from a scientific and health perspective, whether it is on an empty stomach It is definitely not suitable to exercise immediately even if you are full. Exercising on an empty stomach will increase the content of free fatty acids in the blood, which may even cause dangerous conditions such as arrhythmia and sudden death.

If you eat too much and then exercise, a large amount of blood will accumulate in the digestive system. Once the body exercises, it will affect the body's blood circulation and the digestion of food will not be sufficient. , and even cause abdominal pain and other conditions.

When rock climbing, remember that your knees do not touch the rock surface. This is very important. Don’t make this mistake! Otherwise, it will affect the support of the feet and the balance of the body, and may even cause slippage and knee injury. In addition, when stepping on the fulcrum with your feet, be careful not to use too much force and know the direction of the force.

4. Cooperation of hands and feet

For excellent rock climbers, the strength of the upper and lower limbs is used in a coordinated manner. For beginners or unskilled athletes, the strength of the upper limbs is more important. When climbing, the upper limbs are often pulled up, and the lower limbs push and lift the legs to move the body.

If the strength of the upper limbs is poor, it will be easy to fatigue when climbing, which will be manifested as arm weakness, soreness and numbness, and a gradual loss of gripping ability. After losing the ability to grasp, it is difficult to maintain body balance even with good lower limb strength. Therefore, when learning rock climbing, you must first develop the strength of your upper limbs. The upper limbs must mainly focus on the strength of your fingers, wrists, and arms, and then cooperate with the strength of your ankles, toes, and legs to make the body's center of gravity move in a coordinated manner with the different directions of exertion. , the hand and foot movements can be coordinated freely.

What are the health benefits of rock climbing?

The rise of rock climbing can be traced back to the mountaineering movement in Europe in the 18th century. In order to overcome the difficulties in mountaineering, people explored a method of climbing using both hands and feet. The method gradually developed into the prototype of today's rock climbing. In the 1970s, rock climbing broke away from mountaineering and became an independent sport, which developed rapidly. Since then, sports enthusiasts from all over the world have fallen in love with the new sport of rock climbing, and have given rock climbing the reputation of "cliff ballet".

The benefits of rock climbing to the body 1. Enhance physical strength

Rock climbing requires the balance of strength and beauty of the hands and feet, and it is enough to bear one's own weight and resist gravity. , girls are not inferior to boys at all.

Benefits of rock climbing to the body 2. Concentration

Stepping on the rock with full concentration and paying attention to every detail of the body's displacement on the rock can cultivate a person's ability to The level of concentration on things.

The health benefits of rock climbing 3. Enterprising spirit

When you rely on the climbing rope to bear your weight and "hang" on a high rock wall or rock tower, you are giving up. Or continue to insist? It is no longer just courage that can be described, but also willpower, a sense of honor, and the determination to transcend oneself.

The health benefits of rock climbing 4. Self-confidence

When faced with a rock site that is at least 3 or 4 times taller than your own height, to defeat it, your mind must naturally be more self-respecting and more confident than ordinary people. confidence.

Benefits of rock climbing to the body 5. Sense of balance

Known as the "Spider Man" walking on the rock wall, the basic walking posture is "stay still at three points and move at one point" , it depends on the sense of balance!

Rock climbing has many benefits for the body. Increasing body flexibility and coordination is the key ability of rock climbing, and its importance is more important than physical strength; foreign medical institutions have used rock climbing to correct children's muscle development and Coordination training of hands, eyes and body.

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