Thin mountain to the attention of

Today we look at the mountain of thin together to the attention of

To outdoor climbing, to the open nature to Jianzhi thin!

Mountaineering is aerobic exercise, can increase the protein in the blood, enhance immunity, help in a timely manner from the toxin in vitro. At the same time promote the metabolism, speed up the consumption of fat, thin shaping of the mountain has a unique effect.

The mountains before the warm-up

Before the mountains, it is necessary to remember that warm-up. Because the climbers began training, will not immediately increase the amount of exercise that must be gradual and in accordance with certain respiratory rate and gradually increase the intensity, thus avoiding the respiratory rate in the movement of mutations. Warm-up moves to the waist, knees, ankle and will be conducted action can not be carried out repeated bomb earthquake.

1. Waist: standing, two-pitch than Shoulder Width slightly, hands cling to the side legs, back straight fight, the body under pressure.

2. Activities of the knee: knees, hands on knees, the clockwise rotation, and then counter-clockwise rotation.

3. Ankle joint activities: standing, focus on one leg and one of the legs and feet, after the anti-clockwise to clockwise rotation.

Climbing strength

Test, climbing by the consumption of fat than other sports. Weighing about 70 kilograms of men, if two kilometers per hour at the rate of 70-degree slope to climb on the slopes 30 minutes, his energy consumption is about 500 kilocalories, which is equivalent to 50 meters per minute at the rate of swimming pools, Tour on 45 minutes, or the equivalent in a row in the gym to do 50 minutes of abdominal exercises boring. If you want to strengthen the shaping effect of fat, preferably a week can keep climbing three to four times suitable.

To be reminded that, instead of climbing on the strength of the bigger the better, climbing to the scientific strength of demand is to maintain the heart rate (220 - age) × 60% to (220 - age) × 80% times / minute. Therefore, such as when climbing flu heart too tired or uncomfortable, please stop measuring your own heart rate.

After relaxing downhill

After climbing to relax the muscles in time, otherwise there is likely calf, thigh pain or general pain, and other phenomena. Because after the campaign, more or less in the body will produce some by-product of lactic acid - so that the muscle stiffness pain. Time to relax muscles, Jianzhi shaping effect on the better. Relaxation can be prone to soreness for the site (waist, hip, the calf), stretching, relaxation. Each action static stretching 10 seconds to 30 seconds, to turn on both sides.

1. Waist on both sides: his legs to open more than hip, body tilted to one side, hands on a click in a straight line, perpendicular to the ground.

2. Buttock: before and after his legs separated from standing, Qiantui a straight knee, bending the knee down, the focus back, fighting back straight, body angle was 30 degrees.

3. Tendon muscles after leg: before and after his legs separated from standing, Qiantui a straight knee, toe, bending the knee down, fighting back straight to the hip joint as the center under pressure, his hands touching Qianjiao tiptoe, as far as Close to the chest before side of the thigh.

4. Thigh front: single leg support, the ipsilateral hand Fuzhu ipsilateral ankle, heel as close to the buttocks, legs bending support, the other side of the field open arms, maintain a balance.

5. Leg: before and after the separation of the feet, Qianjiao looking for a strong point, you raise your toe, heel stamping on the ground, Houjiao slightly off the ground, the center of gravity forward, hands to maintain balance.