Outdoor hiking through footwork, learning to earn, I hope useful to you!
The basic steps of terrain determination and hiking are four types of outdoor clothing, food, transportation and housing. As the name suggests, it is action, movement, and displacement. It mainly includes two aspects. The first is the lateral movement ability in the horizontal direction, and the second is the ability to climb or reduce the vertical and horizontal movement ability. In the activity area, participants mainly rely on walking on foot (not using mechanical power) to complete the displacement from the starting point to the end point. There may be an outdoor activity that spans the topography of mountains, jungles, deserts, snow fields, streams, canyons, etc.
The basic skills of mobility are footwork and basic footwork for hiking. This is the most basic hard skill for outdoor sports. We need to take a scientific analysis and master the principle and take it seriously so that we can help us to travel further and climb higher. mountain peak.
We must first have a basic understanding of the different gradients and definitions:
The basic knowledge of the mountain terrain Name Description Grade> 2 ° Formed slope Gentle slope 2 ° <Slope <30.
Middle slope 30°<slope<45°
Steep slope 45° <slope <60°
Very steep 60° <slope <80°
Straight wall 80° <slope <90°
Incline slope >90°
The walking and hiking footwork is very different from the skillful walking and walking in our city. It is necessary to master the unique walking method that is different from the ordinary city streets.
The basic cross-steps of hiking (1) head and feet, total advance and retreat; move the center of gravity a line.
The basic principles and essentials of walking: walking is not just a leg exercise, but a full-body exercise. Pay attention to balance the body, adjust the pace, and control the rhythm by swinging the arm. Such a hiking method can go forward at the same pace even if you do not look at the situation in front of you. It is not only easy to maintain balance, but also can reduce fatigue.
Move the center of gravity to indicate a line
The method is: lift one foot knee and balance with the other foot. At this time, the shoulders should not be forced. The raised foot should step from the top to the bottom, and the walking center of gravity should be changed from the back of the support to the front foot. The center of gravity of the Department and the waist move forward, and the forefoot knee should not protrude forward. This person continues to step forward on the back foot to create a new center of gravity. Keeping the head, waist, and foot center of gravity moving alternately is a correct walking posture.
Using a walking stick to help move the center of gravity
(2) Small footwork, slowly walking; aerobic endurance The most important hike We need to pay attention to the rhythm and maintain the most comfortable state to have lasting action ability. In addition to adopting the most energy-saving basic footwork for hiking, which is a small step, it is necessary to pay attention to listening to your breath and monitoring your heartbeat to achieve and adapt to long-term comfort. .
The method is: Adjust the heartbeat value during exercise, the recommended reference (220-age = get the maximum heartbeat value, the maximum heartbeat value X (60% - 70%) = recommended heartbeat value in motion; times / minutes)
(3) Whole soles, stable steps; muscle spasm is not easy to send a lot of mountain friends hiking and walking often will occur in the thigh or calf muscle spasm, commonly known as leg cramps. This is because the foot of the hiker's foot has not chosen to foot the entire foot, or to choose to have a full foot on the ground but just stepped on the uneven ground, did not choose a good place to fall.
(4) After climbing uphill, if the downhill slope is heavy, the knee injury will be prevented when it encounters a relatively steep upward slope. The most important step is to use the “outer eight character†step, that is, the toe outwards in the direction of the slope side. . If the entire foot is directly placed on the upper slope, the toe is positioned higher than the heel of the foot, so that the ankle cannot be evenly balanced due to the sharp bending. Conversely, if you open the toe against the slope, stepping your foot sideways, the toe and the ankle become almost the same height, so the ankle becomes easy and easy to swing and saves more effort.
Please be cautiously downhill. Even if it is a gentle slope, there may be a danger of falling downhill. Therefore, we must step down and use the “small steps†to go down the safest. Especially after the rain, the road is particularly slippery and slippery. In the same way, there are many small sand roads under the steep slopes that require more care. The footwork used is smaller than if it were uphill. If it is a small smashing step, even if it is a little slippery, the body can immediately recover and adjust to balance and prevent falling.
Downhill center of gravity in the back of the small broken step down
(5) High platform, do not jump, lower center of gravity the safest In many hiking trails, sometimes seen with the knee height or slightly higher than the knees of the steps, or slopes showed a large height gradient and other slopes. When descending such a high step terrain, it is forbidden to bounce down suddenly. Remember! Jumping down not only slips and sprains the athlete's foot, but also the risk of bruising or fracture. The correct way to go down is to use the plants on the edge of the roots. Hold your hands tightly. Hold your body firmly and lower your center of gravity. Put your feet down and hit the ground first, or sit on the floor slowly and “slip down†to the ground. This is the safest.
High-step terrain to reduce the center of gravity side down demonstration
It is undeniable that no matter how secure the route is, it is inevitable that natural disasters may occur at any time; what we need to do is to systematically learn basic outdoor knowledge and skills, understand that the law of nature has its own basic rules, so that we can When you walk into natural mountains and see beautiful scenery, you also have good judgment away from danger. When you walk into nature and go into the outdoors, the risk is minimized, the profit is maximized, and the minimum impact on nature is our exploration and pursuit in the outdoors!
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