How about rock climbing and fitness? Nowadays, many people will do some outdoor sports, because some outdoor sports can not only relax their mood, but also exercise. There are many outdoor sports, rock climbing is one of them. Many people will choose rock climbing for fitness. Let's take a look together.
How about rock climbing and fitness? 1 A rock wall with a height of less than 5 meters, a pair of hiking shoes, a magnesium powder bag, plus a dexterous body and a keen mind, this is all the "equipment" of bouldering. Lack of physical strength or inadequate grasping will lead to falling, but it is not terrible to fall from a place three or four meters high to a thick protective mat, as long as the correct "falling posture" is maintained.
Baoshi Pavilion at the foot of Jingshan Mountain is the stronghold of Wenzhou bouldering lovers. This place was built by the teammates of the Dragonfly Rock Climbing Team of the Caterpillar tribe, which attracted the envy of rock climbers in Hang Cheng and other places. Every night, experts and novices gather here to feel the fun of bouldering. Although it is only 30 to 40 square meters in size, the colorful rock wall is densely covered with various colorful rock points, including straight walls, V-shaped boards, large eaves and small eaves. It is understood that it has become the base of rock climbing enthusiasts in Wenzhou.
As a branch of rock climbing, bouldering inherits many characteristics of rock climbing, so it becomes a "walker" for beginners and a "shortcut" for experts to improve their skills. A stone-hugging enthusiast said that few people just come to hold stones. Nowadays, many of these rock lovers who "dance" on colorful rock spots are rock climbers, and they will definitely go to the suburbs to climb natural rock walls on weekends. "Bouldering is like a magnifying glass, which magnifies the difficulty of rock climbing. Without high pressure, I can concentrate on thinking about technology and break through difficulties. "
Put on your usual clothes, put on hiking shoes, rub the magnesium powder a few times, and throw it around your waist and behind you. There is no distinction between occupation and age. People who come to hold rocks are just like a group of children in playing tag, simply enjoying the fun of climbing. On the day of the reporter's visit, he saw several teammates climb over the tree pillars three or two times. The way to climb the wall is just like Spider-Man's, and the light and agile skills amaze the people present. There are also two girls, light and brave, amazing.
Rock climbing is an outdoor sport with high cost and high risk factor, which makes some people flinch, while bouldering is relatively civilian. But its charm lies in that it relies on its limbs and wisdom to complete a specific route without any equipment constraints. This naked taste is the supreme state of Tom Cruise's unarmed volley bathing in the sun in "Professional Secret Service II". No wonder so many fans like it.
Bouldering is a kind of rock climbing and a simple rock climbing activity, which originated in the 1970s. At first, foreign professional climbers used bouldering to train the basic skills of rock climbing. The height of rock climbing is generally about 20 meters, but the height of bouldering is limited to 6 meters, so the bouldering players can participate without additional safety equipment. Rock climbing must have a professional track, and the boulder field can be installed in ordinary rooms, which means that players can enjoy climbing over the eaves anytime and anywhere. Now bouldering has formed a sports system, and there is a special field for bouldering. It goes without saying that natural rock walls can be completely simulated in a limited space with simple equipment.
How about rock climbing and fitness? What are the basic methods and practice skills of rock climbing?
Basic methods of rock climbing
Body posture
When climbing, the body should naturally relax, stabilize the center of gravity with three fulcrums, and the center of gravity should move with the change of climbing action, which is the key to stability, balance and labor saving of climbing. If you want to relax, you should keep your body at a certain distance from the rock wall according to its steepness. If you get too close, it will affect the observation of climbing route and the choice of fulcrum. But when climbing the artificial rock wall, you should stick it very close. When climbing a natural rock wall, the upper and lower limbs should be stretched in harmony and the climbing should be rhythmic. Pull up and climb down at the same time, the center of gravity of the body must fall on the feet, keep the climbing posture facing the rock wall, stand upright on the rock wall with three fixed supports, and stand upright on the rock wall with three fixed supports.
The action hand of the arm is the key to grasp the fulcrum and maintain the body balance in rock climbing, and the strength of the arm directly affects the quality and effect of rock climbing. Therefore, an excellent climber must have enough finger strength, wrist strength and arm strength. For beginners, arm movements are more important when they are not good at making full use of lower limb strength.
Artificial rock climbing and natural rock climbing are different in how to exert their strength. The former requires the first knuckle to pull the fulcrum hard, at the same time, the wrist should be tense, the palm should be attached to the rock wall, the forearm should droop, and the palm should be attached to the rock wall. When pull-ups, the fingers (grip points) press down on the arm, and its action law is that the trajectory of the center of gravity changes little and the rhythm is more obvious. However, when climbing a natural rock wall, its movements change greatly, and various methods of exerting force should be adopted according to different fulcrums, such as grasping, hugging, hanging, digging, scraping, pinching, pulling, pushing and supporting.
Foot movement
The key to a good climber's climbing skill is whether his leg strength can be fully utilized. Climbing by arm strength alone can't last. The essentials of foot movement are: the legs rotate outward, the inner side of the big toe is close to the rock surface, the legs are slightly flexed, and the center of gravity of the body is maintained by stepping on the fulcrum with the foot. When the size and direction of natural rock wall fulcrum are different, it should be used flexibly. But remember, your knees should not touch the rock surface, otherwise it will affect the support of your feet and the balance of your body, and even cause slipping and knee injury. In addition, when stepping on the fulcrum with your foot, don't use too much force, but grasp the direction of force.
Hand-foot coordination
Excellent climber, the upper and lower limbs are coordinated. For beginners or unskilled athletes, upper limb strength is more important. When climbing a mountain, the upper limbs are often pull-ups and the lower limbs push the legs to move the body. If the upper limb strength is poor, it is easy to get tired when climbing the mountain, which is manifested as arm weakness, numbness in pain and gradual loss of grasping ability. After losing the ability to grasp, even if the strength of the lower limbs is good, it is difficult to keep the balance of the body. Therefore, to learn rock climbing, we must first practice the strength of the upper limbs. The upper limbs should focus on the strength of fingers, wrists and arms, and then cooperate with the strength of ankles, toes and legs, so that the center of gravity of the body can move in coordination with the different directions of force, and the coordination of hand and foot movements will be free.
sports injury
Climbing hands are very powerful, so sports injuries are concentrated in fingers, wrists, elbows and shoulders. Among them, the lateral ligament of finger and the second annular pulley are more common.
Practical skills
The later you shoot, the better.
Beginners of rock climbing often make moves too early when doing dynamic movements, which will make your body leave the rock wall for a long time, and it is easier to damage most of your momentum than to make moves too late. The correct way should be to do "prancing up" as much as possible, that is, stretch your body as much as possible until you reach the highest point before releasing your hand.
Pat the wall. Pat it.
When you first try the dynamic action, it may be difficult to complete, and your hands can hardly touch it. At this time, don't be discouraged and don't give up. You can choose to start from the wall, practice step by step, jump up and shoot yourself as high as possible, and then set new goals after shooting. Keep training according to this method and practice over and over again, so that the target will get closer and closer to the original hand point until it can finally jump up and catch.
Practice the complete movement
When doing dynamic movements, you should call all the muscles, not just the muscles you just started using. When you can catch the target hand, apply a little force on your hand, even if it is short, you can coordinate the muscles of the grasping point. If you can't catch the target hand, you need to use a rope or ask someone else to help you finish it. Try to repeat the exercise as much as possible.
Push with your feet
Remember, in dynamic exercise, most of the strength comes from your legs. Try to put the weight on the support foot, which is the foot point where you actually take off afterwards. Try to choose shoes that are soft enough, so that you can use your foot muscles most effectively.
Make full use of the function of spring.
In order to get more jumping force, we should do vertical motion before doing dynamic action, up and down first, and expand like a spring. This strength will allow you to reach the target rock point to the maximum extent. If the spring action space is not enough, you can also get power by swinging your body.