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    Rock climbing is a very healthy activity that improves climbers' physical strength and enhances immunity and immunity. As a novice climbing should pay attention to what are the following? To introduce what we should pay attention to climbing rock climbing.

    1.to avoid over-training

    When you do not progress intensive training, this time you should review the training courses are too frequent, did not give enough time to recover, that is, to start the next training. Instead, the physique of the climber gradually declines with the training of the second time.

    The correct method of training should be to continue the steady and steady progress of the body after the body resumes the exercise and reaches the overcompensation level (about 24 to 36 hours) before starting the next exercise. In addition, the weight of training must be gradually enhanced in line with the progress of physical fitness so as to give enough stimulation to the body and enable the body to make long-term progress without stagnating in the plateau.

    The first day training chest, back, the next day training shoulder, arm, the third day of softness and aerobic training, the fourth day began repeating the first three days of the cycle. So all parts have two days of rest after training to avoid over-training and sports injuries.

    Rest for at least one day a week. It may be necessary to leave some time for the player to regain physical or muscular energy after intense training. Rest mode can also be used to take a day off after three days of training, and then re-training six days after the rest of the way the cycle.

    2.pay attention to a healthy diet

    Rock climbing to pay attention to what the problem

    ① training dietary intake to take into account the needs of the body, in particular, to consider enough carbohydrate supplement to maintain muscle glycogen storage. In intense training, such as intake of less carbohydrates, it will lead to low muscle glycogen content, muscle glycogen content is low, to receive regular training is very difficult.

    ② pre-training should eat low carbohydrate foods containing low glycemic index: such as apples, oranges, yogurt, milk.

    ③ daily training, to replenish energy as soon as possible during the training period to recharge energy is very limited, and the muscle to restore the most glycogen time is the first hour after exercise training (should eat with high glycemic index Carbohydrates foods: sports drinks, baked potatoes, honey, white rice, white bread).

    ④ arrangements for proper eating time. During training try to try to supplement food, do not give up eating opportunities due to inconvenience. If you do not eat breakfast to go training, nine or ten in the morning after training to eat foods containing high carbohydrates (such as fruits, whole wheat bread) Outdoor climbing considerations Outdoor climbing considerations. As in the evening training, in the afternoon about three, four to eat something, and then eat after training dinner.

    ⑤ consider the use of microwave ovens to prepare food, using microwave ovens does not result in a substantial loss of nutrients, and can save time. This is helpful for busy athletes when mashing up the ideal food. Reduce the intake of fried or salty foods. Try cooking or cooking food. Do not add too much salt to avoid dehydration.

    ⑥ eat more fresh vegetables (especially rhizomes and leafy vegetables), fruits (especially acidic fruits) and cereals (such as a full set of bread, beans, brown rice, etc.).

    ⑦ Emphasize the intake of starchy foods (complex carbohydrates) instead of carbohydrates (monounsaturated carbohydrates) and do not rely on too much cakes or sweets to supplement carbohydrates (except for the first hour after training).

    ⑧ Do not eat too much meat, meat is best to choose leaner meat or chickens and ducks, to reduce the intake of meat and increase the complex carbohydrate supplement. Try to eat a meal without meat daily.

    ⑨ usually meals to determine players have enough water and fresh fruit juice (containing high levels of vitamins and minerals). Do not dehydrate before or during training. Usually develop regular drinking habits.

    3.to keep the soft body

    While training to give you strength, you usually feel a taut muscle. Stiff body will limit your ability to exercise, counteract the effect of muscle enhancement. Therefore, in the process of physical training, do not overlook the importance of softness training.

    The so-called "softness" refers to the limbs in the joints can move around the range. For climbers, good softness not only helps with high-legged feet or arms crossed, but also puts your center of gravity close to the rock wall to save energy or center of gravity to change the direction of the hand and To avoid the occurrence of sports injuries.

    Rock climbing to pay attention to what the problem

    The way to improve softness is to increase the muscle length by "stretching" the muscles. Be sure to do a complete warm-up exercise before stretching, it is easy to achieve results and avoid strain. The best time to stretch the muscles is after climbing or exercise. Although the slight stretching before climbing helps to warm up, the excessive stiffening will impair the muscle response and affect the climbing performance.

    4.weight training skills

    Muscles are like balls, you have to give enough stimulus to get a response. At the beginning of the training, anyone can make a significant improvement, but after a few weeks it will have to stagnate and you need more professional training skills. An important principle of weight training is [rapid overload], that is, the weight of each training (in terms of weight, speed or recovery time) must be greater than the previous increase.

    The training method is as follows: Assuming you use a 60-pound barbell, the first group reaches [Temporary Muscle Tiredness] 12 times and you will not be able to use your right posture for a few more bucks. Take a rest no more than 45 seconds and immediately start the second group of outdoor climbing considerations outdoor activities. Maybe you've reached [temporary muscular fatigue] for only 11 times in this group. Take another break and start the third group. You may only complete 9 times in this group. Never mind, do the same after two days

    When one day you gloriously complete the third group of 12 times, you should increase the amount of training to challenge the new goal!

    Different groups and the number of matches on your strength have different effects:

    ① 4 × 6-8 times cabin: suitable for increasing muscle, to achieve a high degree of explosive power.

    ② 3-4 cabin × 10-12 times: an effective increase in muscle strength, while the effect of muscle less obvious.

    ③ 3-4 cabin × 20 + times: increase endurance, and can strengthen the heart blood vessels.

    Other advanced methods are:

    ① super group: each group to do more than two consecutive actions.

    ② rapid reduction group: When the muscles close to fatigue, reduce the weight and continue to do so to give the muscles more than the temporary fatigue to stimulate.