In this world, you would never have thought of
Haizi Once said in a poem: I feel infinitely guilty in the face of the river
I wasted my years, I am tired
When faced these snow-capped mountains that have stood on the earth for thousands of years
What kind of inner activities do you have?
Is it shocked to speak, or is it shouting excitedly?
No matter what
Mountain is there
Snow Mountain Grading Guide.
entry-level:
SiGirl Second Peak, Otana, Yuzhu Peak , Qizi Peak, Sangdan Kangsang, Jiang Sanglam, Xuebaoding , Haba Snow Mountain
Above snow mountains are low altitude, small slope, few ice cracks, few avalanches, and high safety factor. It is the most suitable for players to get started and is a paradise for novices.
Upgrade:
Mustag, Shrek Bao, Alkin, Queershan , Tiangeer, Ningjin Anti-Sand
Snow Mountains above have a certain altitude, with complex terrain such as ice cracks, and sections of rock climbing and ice climbing. The most suitable warm-up training for evolving from rookies to professional players
professional level:
Bogda, Zhuo Aoyou (mortality rate 2%), Lhotse Peak (mortality rate 6%), Xixiabangma (mortality rate 11%), Makaru (mortality rate 12%), Mount Everest (mortality rate 10%)
High altitude, dangers such as glaciers, ice cracks, avalanches, etc., is the first choice for professional players in the strict sense.
Fever grade:
Sigami Yaofeng, manaslu (mortality rate 26%), K2 (mortality rate 30%), nangaparbat (mortality rate 32%), annapurnal (mortality rate 51%), Gonggashan (mortality rate 90%), CerroTorre (7 people reach the top), Ogre (2 people reach the top)
In this level, k2 is considered relatively simple. Here we can find many famous mountaineering players: Masonal, Mike Fowler, Paul Ramsden, Jack Tackle, Jimdonini
Ash grade:
Yulong Snow Mountain, Meili Snow Mountain
These peaks seem to reject human harassment and are still Virgin Peak. Those who climb these peaks are basically "hard-level" players.
The mountains are silent, the gods are silent
0 million years of snow covers tens of millions of years of time
Flowing clouds brings messages from the distance
And they are used to the wind and clouds, and their expressions are still
only occasionally with the sky
Only at the foot of the mountain, the flowing water is clear, and the four seasons change
0 The system training plan for the month before climbing the snow mountain
1. The first phase: four weeks before departure, train for 1 hour a day.
runs at a constant speed of 3000 meters, within 20 minutes, the maximum pulse is 120 to 140 times per minute.
runs the steps, 70 levels, 10 strokes each time, about 3 minutes each time;
runs after running: squat 4-5 sets of squats with bare hands, 20 times per set; lifting heels (tips), 20 to 30 times per set, 5 sets; push-ups, 15 to 20 pieces per set, 5 sets; or pull-ups , 10 to 15 pieces per set, 5 sets.
Requirements: 4 days of training and 1 day off. Do the strength exercises in each part the next day; the interval between groups is 4-5 minutes; the exercise volume is moderate and low.
2. Phase 2: 2-3 weeks before departure, train for 1.5 hours a day.
runs at a constant speed of 7000 meters to 10000 meters, the time is 40 to 50 minutes, the highest pulse is 150 times/minute; or jog in the mountain, the slope is about 40-50 degrees, the slope distance is relatively long, run at a constant speed upwards and walk downhill, the highest pulse is 160 times/minute;
runs steps, 100 levels, 10 strokes each time, about 3 minutes per trip;
lift heels (tips), carry 10 kg weight, 20 to 30 times/group, 5 groups;
squat, carry 10 to 15 kg weight, 10 to 15 times/group, 5 groups;
push-ups, 15 to 20 pieces/group, 5 groups; or pull-ups, 10 to 15 pieces/group, 5 groups;
sit-ups, 40 to 50 pieces/group, 5 groups.
Requirements: 2 days of training and 1 day off. Running at a constant speed and running on the steps the next day, and practice more strength; set intervals of 2-3 minutes; feel tired after training.
3. Stage 3: 1 week before departure~depart, train for 2 hours a day.
This stage is mainly hiking: climb a 40-50-degree slope with bare hands, with a speed interval of 150 times, with a maximum pulse of 150 times; the terrain is relatively slow, with a 30-40-degree slope, with a maximum pulse of 170 times; the hiking with weight: 20-30KG, terrain is 30-40 degrees, medium speed, and 150 times.
runs the steps, 100 levels, 5 strokes each time, about 5 minutes each time;
lift heels (tips), 20-30 times/group, 3 groups;
squats, 10-15 times/group, 3 groups;
sit-ups, 30 times/group, 3 groups.
Requirements: Do bare hands exercises in the early stage (2-3 days), and rest for 1 day of training; and cooperate with strength exercises, with 3 minutes between groups; exercise should be moderate and large. Do not be overly tired.
4. The fourth stage (supplementary stage, you do not have to practice, depending on the situation of reaching the plateau)
Training for 1 and a half hours a day
mainly run at a constant speed, 7KM, 35 minutes, the highest pulse is 150 times;
Comprehensive strength exercise: squat with bare hands: 15-20 * 4-5 groups;
Heels with bare hands: 40 times * 4-5 groups;
Push-ups: 20 * 5 groups
5. Notes:
All stages should ensure that they have a weight-bearing mountaineering once a week, and the last time is at the latest 5 days before departure: 20 kg for men and 10-15 kg for women. The training arrangement must be carried out step by step. You must warm up fully before training every day and relax and organize after completion. And make appropriate changes to the plan in a timely manner according to personal circumstances. Also pay attention to a balanced diet and adequate sleep. (huwaiaaaa)
