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Although there are many benefits of mountain climbing, people are often injured during mountain climbing. If you are keen on mountain climbing, you must use skills to avoid unnecessary injuries. Whether you are a novice or a veteran of mountain climbing, this is a problem that you cannot ignore.
1. Pay attention to the method of going up the mountain
When walking uphill, the center of gravity should be in the front of the soles of the feet, the body should lean forward slightly, the knees should be bent naturally, and the legs should be strengthened to push back, and the soles of the feet or the outside of the soles of the feet should be used to land on the ground; The step frequency is slightly faster, and the arms and legs swing in a coordinated and powerful manner.
2. Go down the mountain along the "zigzag" road
The upper body is upright or leaned back slightly, the knees are slightly bent, the heels touch the ground first, the swing of the arms is slightly smaller, and the center of gravity of the body moves down steadily. Don't walk too fast or run, so as not to bruise your joints or strain your muscles. When the slope is steep, you can go up and down the mountain along the "zigzag" road to reduce the slope.
When going up and down slopes, rocks, branches, and vines that are pulled by hand must be pulled by hand to see if they can bear the force before doing other climbing up and down movements. There are often players who fall and get injured because they are pulling withered and rotten branches and vines, which leads to accidents.
If you feel sore thighs, do not stretch your legs straight to reduce the burden on the thigh muscles and avoid knee joint strain, injury, or ankle strain or sprain.
3. Landing on the soles of the feet
For cross-country running mountain races, the center of gravity of the soles of the feet will be slightly adjusted for speed. However, if you climb the mountain for a long time, it is best to land on the soles of your feet every step. Using the muscles of the entire palm has higher stability than landing on the toes or half of the soles. It can also reduce foot muscle fatigue and sprain chances. When using one or two trekking poles, you should also pay attention to maintaining the balance of the force on your feet.
4. Walking on low steps
Mountain climbing is most afraid of climbing uphill on rocks, and the knees will be very sore the next day. If it is not necessary, do not step too high, try to find a short stone to put your foot on, and avoid raising your foot higher than the knee of the other leg, which can reduce the burden on the knee and thigh.
5. Breathe smoothly
The most important thing for mountaineering is to breathe smoothly, especially when the slope of the mountain road changes. When you start to feel out of breath, breathing techniques can help you regain your pace and walk more smoothly. Everyone's breathing method is also different. Some people choose to use the method of "exhale one step, inhale one step". No matter what, the most important thing is to find the breathing method you are used to.
6. Rest with footwork
How do your feet rest while walking? When taking the next step, straighten the foot that supports the weight of the body, and the other foot is used to stopping in the air, so that the thigh and calf muscles also have a tenth of a second of rest. This movement may seem insignificant, but it has a great relieving effect on long-distance climbers and can prolong the climber's endurance.
7. Figure-foot knee pads
Climbing with splayed feet may seem funny, but it can actually shorten the time for the feet to straighten and reduce the pressure on the knees. Especially when going down the mountain, if you feel sore knees and are extremely tired, if you walk in a figure-of-sight posture, you will find the difference.
8. Travel slowly and not in a hurry to ensure safety
During the mountaineering process, remember not to chase your companions. You must walk at your own appropriate speed and pace when climbing, and maintain your pace. Only in the long-distance mountain lines that test your endurance will you be more durable.
9. Don't "lock joints"
When the thighs are overworked, they will unconsciously lock the joints when walking, that is, stretch the legs straight. This can reduce the burden on the thigh muscles and temporarily relax the muscles, but it is easy to cause knee strain, knee impact injury, ankle strain and ankle sprain.
10. Use knee pads and trekking poles
Trekking poles should be selected, preferably two. Many people despise the use of protective gear, but both are highly recommended, especially trekking poles.
Correct mountain climbing skills can not only save energy, but also reduce unnecessary injuries. Learn to avoid misunderstandings in mountain climbing, master the top ten mountain climbing skills, and let yourself easily climb the peaks. A smart watch will be your best partner on the way to mountain climbing. It can track your climbing data and body data, help you better plan your journey, and give you health warnings.