Do you know how to walk correctly? Matters needing attention in outdoor hiking

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. The coordination of breathing and walking in controlled atmosphere and uphill gait is an important hiking technique, especially when carrying heavy objects uphill. 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. 2. Rest Step This step is to straighten the feet behind each step. Only by straightening the legs, the weight and thrust can be completely supported by the legs, so that the leg muscles can get a little rest; On the other hand, the knees are never straight, of course, muscles are prone to fatigue and even thigh cramps. 3. The footwork of the upper and lower gravel slopes is not too steep. Only when the sole of the foot is in complete contact with the slope of the gravel slope can we walk on the gravel slope easily and effortlessly with the maximum friction. 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. In the process of long-distance walking, don't think that striding forward is enough. 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. 5. After blowing, 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. 6. Use muscles to make walking a rhythmic and natural aerobic exercise. When going up and down the slope, we should also make use of this rhythmic muscle movement as much as possible 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. 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.