Physical training has been developed and widely used in other sports, but it is neglected by most outdoor sports players. With the commercialization and commercialization of sport climbing, physical training gradually aroused the attention of rock climbers. Correct weight training allows you to focus on the strengthening of specific muscle groups, and isolate the rest of the body. You can control the progress of the training with the weight of the load. Since the main stress is on the muscles instead of the joints, You can avoid sports injuries; as your physical fitness continues to improve, your self-confidence also gradually increases. This article is limited to space, only to explain the important training principles, and can not be introduced to the training of individual parts. It is advisable that the reader, under the guidance of an expert, establish a weight training course that suits himself and learn the correct posture.
Second, periodic training
An important principle for effective physical fitness is “periodic trainingâ€, which is to set different goals and schedules for [non-climbing period], [adjustment period], and [climbing period]. During the non-climbing period (rainy winter rain season), the focus is on high-load training for large muscle groups to strengthen the overall muscle and joints; moderate aerobic exercise to maintain or improve heart and lung function; the increase in softness is also the most Good timing. In the [Adaptation Period] you have been adjusted from the previous period of basic fitness training to the training of climbing-related parts of the sport, with an emphasis on muscular endurance; the maintenance of softness of mind and the increase of aerobic exercise; climbing twice a week, of course And ultimately. In the [climbing phase], it is absolutely regular climbing, with proper training to maintain your strength, flexibility and cardiopulmonary function. Finally, what is often overlooked is the [active midterm rest period] before returning to the non-climbing period. If you want to make long-term progress, don't skip this stage. At this time, you should engage in recreational activities that can aid in climbing and allow you to relax mentally and physically. For example, if the muscles are too tense, people who often use telegrams to climb will not be prevented from swimming.
Third, the basic principles of weight training
Muscles are like a kick ball. You must give enough stimuli to get a response. At the beginning of the training, anyone can make significant progress, but after a few weeks it will stagnate. At this time you need more professional training skills. An important principle of weight training is the "rapid increase in overload," which means that each training session (in terms of weight, speed, or recovery time) must be greater than the previous one. The training method is as follows: Suppose you use a 60 pound barbell. After the first group has done 12 times, it will reach [temporary muscle fatigue], that is, you cannot lift it more in the correct posture. Rest less than 45 seconds, start the second group immediately. Perhaps this group has only achieved 11 times [temporary muscle fatigue]. Take another break and start the third group. You may only complete this group 9 times. It does not matter. Do the same in two days. When you gloriously finish the third group 12 times a day, you should increase the training weight and challenge the new goal! Different combinations of numbers and times have different effects on your strength: 4 cabins x 6-8 times: suitable for increasing muscles, reaching a high degree of explosiveness; 3-4 cabins x 10-12 times: effectively increasing muscle strength The effect of muscle enlargement is less pronounced; 3-4 capsules × 20+ times: increase endurance and strengthen the heart vessels. Other advanced methods are: Super group: Each group performs two or more actions in a row; Rapid group: When the muscles are close to fatigue, relieve the weight and continue to do so to give the muscles a further stimulus than temporary fatigue. It is worth reminding that do not envy over-developed muscles. Increasing muscle weight may exceed the power it brings. Rock climbers are pursuing the greatest ratio of muscle strength to weight.
Fourth, aerobic exercise and rock climbing
Many people have experience of rapid heartbeat and shortness of breath on the rock wall, but this does not mean that your cardiopulmonary function has reached its limit, but because when you are doing difficult movements, tight abdominal muscles and tension cause the breath to stop temporarily. Only afterwards will you accelerate your breathing and supplement your lack of oxygen. When your abdominal muscles are tense, you will also increase your blood pressure and accelerate your heartbeat. Because climbing is not like some endurance sports require large muscle groups to perform continuous movements, it will not cause excessive load on the heart and lungs. Aerobic training can not improve the ability to climb. However, moderate aerobic exercise such as jogging, swimming, and cycling, especially after vigorous climbing or weight training, can promote blood circulation, accelerate the removal of lactic acid in muscles, and shorten the recovery period after training. Aerobic exercise can also effectively burn excess body fat and increase the ratio of muscle strength to weight, but it usually takes 25 minutes to continue to produce effects. In addition, aerobic exercise can also reduce the mental and physical pressure.
V. Avoid Overtraining
When you train intensively and you do not get progress, you should review whether the training courses are too frequent and give the body enough time to recover. That is, start the next training. The physical fitness of the climber gradually deteriorated with the next training. In fact, all training should include two stages; [stimulus period] and [recovery period]. In the previous stage, muscles, bones, and other tissues were given stimulation and depleted stored energy. At the end of training, exercise capacity was lower than normal. In the latter stage, the body will not only recover, but physical fitness will also be upgraded to a higher level than before training to adapt to the stimulation during training. This is the so-called [overcompensation] effect. So, the real increase in power comes from [resting]! The training method of Zhengzheng should be to resume the next training after the body recovers from the previous training and reaches over compensation (about 24 hours and 36 hours), so that physical fitness can continue to progress steadily. In addition, the amount of training must be gradually enhanced in line with physical progress in order to give the body enough stimulation, so that physical performance has long-term progress, not to stagnate in the plateau period.
Specific training progress can refer to the following example:
The first day: training chest, back,
The next day: training shoulders, arms,
Day 3: Softness and aerobic training
Day 4: Repeat the first three days of the cycle. So all parts have two days of rest after training to avoid overtraining and sports injuries.
Six, soft body
While training gives you strength, you usually feel the tightness of your muscles. A stiff body limits your ability to exercise and counteract the effects of muscle strengthening. Therefore, in the physical training process, do not ignore the importance of softness training. The so-called "softness" refers to the range where the limb can move near the joint. As far as climbers are concerned, good softness not only helps with high foot lifts or arms crossings, but also allows your center of gravity to stay close to the rock wall to save energy or reduce the center of gravity to change the direction of the hand force. Can avoid the occurrence of sports injuries. The method to increase the softness is to increase the length of the muscle with [stretch]. Before warm-up, complete warm-up exercises must be performed to achieve the effect and avoid strain. The best time for stretching is after climbing or exercising. Although mild stretching before climbing helps to warm up, it is the excessively violent stretching that will injure the muscles and affect the performance of climbing.
Seven, a healthy diet
Most rock climbers know to diet. However, if overcorrected, inadequate nutrition will affect the repair and growth of cell tissue and reduce your vitality, reaction power and endurance. We must pay attention to the following types of nutrients: Fat: Yes, it is your biggest enemy! The complex molecular structure of fat can make your body averse to using it, just storing it. Only a long period of aerobic exercise will force the body to use the energy of fat. The accumulation of fat in arteries and veins will hinder the delivery of oxygen in the body. The weight of fat is the enemy of your gravitational warfare. So don't lose fat foods. Carbohydrates: For athletes, he stands for energy! Carbohydrates can be decomposed and converted into glycogen for use by the body. According to their molecular structure can be divided into two categories: monosaccharides such as candy is a fast energy source, but its low nutritional value; polysaccharides such as rice, noodles and other digestion and absorption is slow, but can bring long energy of. A carbohydrate-based diet is just what you need. But please choose natural foods to avoid highly processed convenience foods. They contain too much sodium, sugar and other additives. Protein: Protein foods contain essential ingredients for athletes, amino acids. Its help to the human body is at least: promote cell tissue growth, increase oxygen utilization, improve immunity, promote the manufacture of hormones and enzymes, lower body fat levels, and allow you to quickly recover after training. Insufficient intake of amino acids may cause you to feel tired, joint pain, lack of endurance and other overtraining symptoms. Vitamins and minerals: Vitamins and minerals are essential for cell growth and other biochemical effects. Natural and diverse diets are the best source of intake. If you are concerned about the shortfall, each capsule of a comprehensive vitamin is also a good insurance. Moisture: This is the most commonly overlooked nutrient. Water is an important contributor to the metabolism of the body. Drink plenty of water, maybe your injury, the stagnant period of training will magically disappear.
Eight, Ron's devil training
The famous rock climber John Lang has recently revealed his weight training. In fact this training method was not invented by him himself, but from his kayak coach, but he had an amazing attention to the climber. The training course is a series of arduous weight training to increase the strength and endurance of the climber at the same time and not to gain weight (as long as the diet is properly controlled). This training is very suitable for climbing players as a [non-sports period] course. The whole training is divided into four stages: the first stage belongs to the adaptation period, to strengthen your cardiovascular, endurance and physical pace, and give you pain; The second stage maintains your endurance and begins to build muscle strength. The third stage pursues pure muscle power. After a large-scale adjustment in the first two stages, you can easily call this force; the last stage will have all the muscle strength, Endurance is integrated. In addition to weight training, it is best to rest with aerobics such as a bicycle or skipping rope. After the end of the training course, Ron completed a 15% increase in muscle strength, a 30% increase in endurance, a 5% reduction in body fat, a resting heart rate of 50 beats per minute, and a constant weight. OK, let's get started! [First stage] Two days of training, one day rest, two days of training, and two days of rest. That is, soaking in the gym four days a week. The back and chest were trained on the first day and the shoulders and arms were trained the next day. After a day of rest, repeat the two-day training cycle and you will be able to enjoy a two-day holiday! On the first day: (back and chest) 4 types of back movements that are most effective in the use of the entire muscle group are rejected, each with 3 cabins x 30 times. That's right, 30 times! The difference between 20 times and 30 times is like 5.8 and 5.12. You need the encouragement of a training partner or coach, otherwise you may not be able to sustain 20 or less. Due to the accumulation of lactic acid, the muscles will burn like 20 or so times. At this time, you must keep deep breathing to avoid this training. Of course, the choice of the appropriate pounds is a key, allowing you to do at most 30 times. What's more important is the correct posture for your peers to notice and correct your posture. At the beginning you may not be able to finish in one breath, you must breathe and then continue. But after a few weeks you should be able to barely finish, and that's when you should increase your pounds. Similarly, choose 4 chest movements to do 3 cabins x 30 times. Remember to do this stretch between groups. The next day: (Shoulder and arm) 4 kinds of shoulder movements to do 3 groups each; biceps and deltoid muscles choose 3 kinds of movements to do 3 groups. During the training you must have a good rest, supplement with lots of carbohydrates, enough protein. Ron's experience is mildly sporty anemia, but it's okay to eat canned salmon or some chicken every day. When you can complete this training without resting in the middle of a group, continue to do it for another month. This will be the longest one in your life?/FONT> Month! [Second stage] This stage is the same two days of training, one day rest, two days of training, and two days of rest. However, the number of times per group has been reduced to 14 times. Adjusting the number of pounds to 15 can just exhaust all your strength. In general, the number of pounds can be increased by 30% from the previous stage. When you can continue to increase the number of pounds and reduce the rest between groups, it means that you are quite in a situation. Then continue for 3 weeks in 15 servings. [Stage 3] Same schedule, but reduce the number to 5-6 and use the maximum number of pounds you can still lift in the last group. Don't worry about how long it will take for each group to rest. Move toward the Iron Man! Follow this for 3 weeks, increase the number of pounds each time, and pay attention to the perfect posture. This is the most painless stage, but you must work very hard. [Fourth stage] Each group still performed 3 groups, but the number was 30, 15 and 5 times respectively. You have now reached the [peak] stage. After two weeks, it changed to training every other day. At last, it changed to two days of training and three days of rest. At the end of the day, your muscle strength and endurance will have amazing gains, enough to challenge the dream goal!
3D Mini Shop Puzzle Toys is a collection of entertainment knowledge appreciation in the integration of DIY toys.
Without any auxiliary tools can be assembled into various 3d model, color bright, after completion of loading of the whole structure is reasonable, distinct modelling, very solid
Mini Shop Puzzle can exercise the ability of children to begin to move the brain, and at the same time, also can let gens going to work out of work relax relieve pressure, look be like simple structure but can bring you endless fun
Mini Shop Puzzle Toys Assembly methods: don't need any tools, products have been cut inside pressure molding, each a small pieces are marked on the Numbers, When assemble just put the same number together.
 |
 |
 |
| Kids Cartoon Shop | New Design Cartoon Shop | Animal Cartoon Shop |
Mini Shop Puzzle Toys
3D shop puzzles, 3D puzzle storem, 3D Mini Shop Puzzle Toys
Yiwu Senhe Toys Factory , http://www.zhilipoo.com