As with other sports, rock climbing is not only to master all kinds of persuasiveness, but also to perform arduous special physical fitness training. In particular, it must have good psychological qualities of calmness and calmness.
This article will introduce some basic knowledge of rock climbing and rock climbing athletes special physical training methods for your reference.
First of all, talk about the characteristics of force in the rock climbing process, because understanding the characteristics of various types of exertion will help us to be aware when training and climbing.
In the rock climbing process, the most basic technique is the fixed point climbing method. With regard to this basic technology, combined with the different fulcrum conditions on the rock wall, we can roughly sum up the force of rock climbing:
(1) Grasping—mainly refers to grasping the raised part of the rock by hand;
(2) æŠ --- refers to the use of hand to grab the edges, steps and cracks on the rock surface;
(3) Pulling --- refers to grabbing the front of the front of the strong fulcrum of the front body, the arm attached to the rock surface, pull down the body to climb;
(4) support --- refers to the use of step cracks or other terrain, with the power of the hand, palm and arm to move the body upward, or move left and right;
(5) Push --- mainly refers to the use of the side, the underlying rock or body, with the strength of the hand, arm to move the body upward or left and right;
(7) 蹬---- refers to using the pedaling force inside the sole of the foot or toes to support the body and reduce the load on the upper limb;
(8) Cross---- refers to the use of its own flexibility to avoid difficult points in order to seek fulcrum conducive to climbing;
(9) Hanging---mainly refers to using the toe or heel to hold the rock face raised or recessed to maintain body balance or move the body;
(10) Tread --- mainly refers to the use of a large fulcrum foot down the front, board the body movements to reduce the load on the upper limb;
(11) Friction - refers to the transient stability resulting from the use of reasonable angles formed between rock shoes and the rock wall to move the body upwards or left and right.
Strength is the basic quality of rock climbers. However, how to allocate and utilize forces flexibly and in a coordinated manner requires system-specific physical fitness training to meet requirements. The following will talk about climbing physical fitness and commonly used training methods. The physical fitness of rock climbers generally refers to:
(1) Muscle strength, including muscle strength of limbs, back, and abdomen;
(2) Balance ability, ie the ability to maintain physical stability during exercise;
(3) Flexibility, mainly refers to the range of movement and extension of muscles, sarcoma and ligaments;
(4) dexterity, that is, coordination among the brain, nerves, and muscles;
(5) Respiratory and circulatory functions are mainly reflected in the adjustment of the respiratory rhythm during exercise.
1. Muscle training commonly used methods:
The skeleton of the human body is widely distributed, with about 434 pieces. Here we introduce several strength training methods for muscle groups that are closely related to the strength of a climbing athlete.
2. Upper arm muscles ---- divided into front and rear groups, the former group is mainly biceps muscles, ie flexor muscles; the latter group is mainly triceps brachii muscles, and the former group flexor muscles can generally be used as weight-bearing curls and pull-ups. Upwards and other methods to train; rear group extensor muscles are used double arm support arm flexion and extension, hand-stand arm flexion and extension and other methods.
Extensor muscles. The former group of flexors can generally be used weight-bending exercises, pull-ups and other methods to be trained; the rear group of extensors is the use of double-arm support arm flexion and extension, hand-stand arm flexion and extension methods.
Forearm muscle ---- divided into the former group muscle and posterior group muscles, the main role of the former group of muscles is to bend the wrist, flexor and forearm internal rotation, so you can use anti-wrap hammer, anti-gripping and weight-bending wrist flexion and extension methods; The main role of the muscle is to extend the wrist, reach out and rotate the forearm, so it is possible to use an entanglement weight hammer and a method of gripping a heavy wrist.
Hand muscle ---- refers to the finger strength, commonly used fingers hanging, grip, finger support and finger gripping weight and other methods.
Pelvis muscle ---- divided into the former group muscles and posterior group muscles, the former group muscles are mainly iliac psoas muscle, its role is to make the thigh flexion and external rotation, generally using hanging legs, sit-ups and other methods; posterior group muscles Mainly gluteus maximus, its role is to make the thigh stretch and internal rotation, generally after the color run, run slopes, prone back legs and other methods.
Thigh muscle ---- before and after the sub-group muscle, the former group muscle is mainly quadriceps, its role is to make the leg straight, the general color weight deep squat, frog jump, duck walk and other methods; after the group is mainly The biceps femoris muscle whose use is the flexion and external rotation of the calf. It is generally possible to use weight-bending leg extensions and kicks.
Back muscle ---- Mainly refers to the latissimus dorsi, whose function is to extend, adduct and internal rotation of the upper arm, general color horizontal bar pull-ups, climbing ropes, pulling the puller backwards or to the body side, etc.; There are erector spinae, which is a powerful extension of the body's spinal column muscles, generally color pull barbell (or kettlebell), weight flexion and other methods.
The pectoral muscle ---- mainly refers to the pectoralis major muscle, which can make the upper arm flexion, adduction, internal rotation; general color double arm flexion and extension, bench press barbell, push-ups and chest and other methods.
Abdominal muscle ---- mainly refers to rectus abdominis, intra-abdominal, external oblique, transversus abdominis, and lumbar square muscles. Its function is to make the spine flexion (both sides contraction), lateral flexion (side contraction) and Rotating body and other methods.
Bed Pillow,Comforter Duvet Co., Ltd. , http://www.nstextilefabric.com