As long as a person with normal feet, who can't walk? I have lived for decades since I was young, and I have walked for decades. Although I have been walking every day, I don’t necessarily walk correctly, easily, or healthy. For climbers, understand the correct techniques for walking up and down the hill. , Is the most important homework to avoid long-distance mountaineering injuries.
As long as you master the correct climbing and walking techniques, you will have a profound experience that most of the mountaineering friends are not unable to walk because they grow old, but they grow old without walking!
uphill walk skills
1. entire sole vs feet walk
on every play Dengti Before stepping, you must let the entire sole of the other foot land on the ground before you can go up; if you step on the heel and walk, the calf muscles will not be able to relax and rest, causing the calf muscles to get tired easily and cramps. problem. According to Gu Mingxue, Mr. Sima Guang said, "Mountaineers have the right way, but Xu Xing will not be sleepy, but if you take measures on the ground, you will not be in danger."
2. Outer splayed foot vs straight forward 8p _p8span is steeperYou can move forward with the forefoot slightly open, in the shape of the outer figure, so that the calf muscles of the hind foot are easier to relax, and it will be easier to apply force to ascend.
3. Small step slow vs. big step fast climb _p2span 8 The steeper the road, the smaller the pace should be, and the size of the pace should be adjusted with the slope of the slope. If you encounter a steep slope, using a fast ascent will only make your thigh muscles fatigue quickly.
4. One foot hard vs two feet hard 8 , When walking, only one foot is exerted every time, and the other foot is kept completely relaxed. This just allows the muscles to rest for a short time; if both feet are exerted at the same time, it will only make the physical strength and the strength of the foot muscles quickly feel tired.
5. Even pace vs. stop-and-go _p2span 8Just as running well, an engine that runs smoothly on the highway can maximize fuel efficiency and efficiency; if you stop and go, the warmed-up muscles are constantly cooled, just like the engine of a vehicle that drives in a low-speed gear in an urban area and consumes a lot of fuel. , Not only is it easy to fatigue, but the body's power cannot be used more economically and efficiently.
6. To balance the breathing vs. breathing disorder _strong32span _strong32span 8 An important factor for effective use of heat energy and full utilization of muscle performance; maintaining a well-balanced breath will make the body more fully supplemented with oxygen and use the exercise organs more efficiently, which is an important factor for long-term fatigue.
7. When the upper body is upright vs. bent over _span2pspan 8span 8spanspan 8 In the vertical state, the chest cavity can maintain the maximum space without being compressed, so that more air can naturally be inhaled. Bending over and hunched over will put pressure on the chest cavity and make it difficult to breathe smoothly.
8. Whole body relaxation vs muscle stiffness _p8span p8span 8Not only will it cause excessive waste, but it will also cause physical fatigue. When going uphill, in addition to focusing on the use of the foot muscles, you should also pay attention to avoid improper use of muscles in other parts of the body to avoid muscle strength Of excessive waste.
walk downhill skills
1. former sole vs heel
forefoot foot cover Because of the soft and thick fleshy ball tissue, compared with the heel part, there is almost no muscle cushion, so it is more suitable for human body function. It is used as the first time to touch the ground and slow the impact of the body's gravity. If you carefully observe the animal's cat, the moment it jumps from the wall, and the use of the forefoot to land on the ground and the knees to reduce the impact of the impact, you can deeply realize the animal's self-protection instinct.
2. Toes go round and straight vs. straight down _span8 p2span 8span 8Because the direction remains the same, the pressure point on the toes will also remain the same, and it is easy to cause toe discomfort. If we can change the toe and the descending direction in time, it will represent a downhill impact on the toes and various parts of the body. The point can also be changed at any time, so it can naturally avoid the problem of the impact force concentrated in one place and injury.
3. Small step nudge vs big step
Keep moving the body's center of gravity. Because of the fast steps, the time for the soles of the feet to touch the ground and bear the impact force becomes shorter, and the force to bear is naturally less.
4. Sit with the center of gravity vs. unstable center of gravity _8span _p2strong _p2strong The back foot can not switch the center of gravity to the front foot until the forefoot foot covers the ground; if the front foot is not yet on the ground, change the center of gravity in a hurry, which will inevitably form a jumping forward method. The front knee will bear huge pressure and the center of gravity It is not easy to maintain stability.
5. The center of gravity is lowered vs. the center of gravity is too high. It is to put the center of gravity on the lower part of the body, so if you want to maintain your body balance when going downhill, you must maintain a low center of gravity posture. The most important key to a stable body center of gravity is the pelvic part of the center of gravity. Feeling relaxed.
6. Body relaxation vs. body stiffness
, It is also easy to cause fatigue, and the rigid body and tight muscles will also cause the center of gravity to rise, and it will naturally stagger when walking.
7. Light steps vs heavy steps _span2pspan 8 It is heavy and makes the sound of "touching, touching, touching". Most people have knee discomfort or pain. On the contrary, for players with light footwork, it is rare to hear of knee discomfort. In terms of physics, the greater the force of the collision, the higher the impact force it bears, and the more vulnerable it is to sports injuries.
8. Lean forward slightly vs lean backward 8 when facing downhillThe body's fear of falling slopes and the difficulty of grasping the sense of balance will cause the body to lean back. This will cause the body's center of gravity to move back, leaving the center of gravity of the chassis formed by the front and rear feet, making it easier to fall and fall. For good downhill skills, you must keep your body leaning forward slightly in a relaxed state, so that the plumb line of the body's center of gravity falls in the center of the chassis formed by the front and rear feet, so that the center of gravity is naturally easy to stabilize and can effectively reduce slippage. The mountain trail fell down.
9. When facing a steep downward span, face straight down vs. slowly down side _
Once you stumble and fall, it will cause the entire face and head to roll down, and you will suffer more serious injuries. The correct method is to take different postures according to the angle of the slope. When the slope is gentle, you can adopt a frontal descent method. ; When the slope is steep, it must be descended from the side or facing the slope. .
