This is a special lecture for Snow Mountain Climbing Training conducted by the Luoshen Head Coach in Shenzhen on December 21st, 2001. I have compiled it according to the records. You can refer to the practice for the mountain friend who has the Snow Mountain program.
Daily training:
First, high endurance requirements: three points: heart, muscle and resting stamina
Exercises: Long-distance walking, alternating, variable-speed running, cross-country running (10-20KM), weight-bearing running, beach running, running against the wind, repeated downhill.
note:
1, strong;
2. Coordinating and retracting muscles (alternating tension and relaxation of the legs when climbing);
3, boring, so we must diversify;
4, step by step.
Second, strength exercises: divided static force (weight-bearing ability) and power-type power (walking, climbing)
Specifically: grasping force, pushing pressure (up and down cracks), digging force (burrowing, snow pit excavation), load force, support force, on-stamp force, spanning ability, crushing force (crack).
Exercise:
1, freehand: push-ups (various movements), jump (steps), running slopes. (Running the steps is the most useful, but it needs a lot of strength).
2, equipment
3, climbing natural rock wall
note:
1. The development of strength should be even, focus on training the lower limbs, especially the ankle;
2, to adhere to training, can not stop, otherwise it will disappear;
3, do strength exercises when the muscles are very tired, alternating static and dynamic.
4, gradually increase the number and weight, amplitude, speed.
Third, speed training:
Practice various runs (short distances) and start-ups, while also practicing fast cooking and tenting.
Speed ​​exercises should be placed in the first half of each exercise.
Fourth, sensitive exercise
V. Balance ability
When the ice slope is steep and slippery; the backpack is high and heavy when climbing, raising the body's center of gravity; when the mountain reacts and when the physical strength is not good; in the case of avalanches and strong winds, they may lose their balance and fall.
Exercise: Take a balance beam and a single-wood bridge; do a roll-over exercise.
note:
1. When using an octagonal foot when hiking;
2, to strengthen the ankle, the power of the soles of the feet;
3, improve the technology and equipment (do not use a slender backpack, so as not to increase the center of gravity).
Sixth, psychological quality
Strong fighting spirit, firm confidence
Simulation training
First, endurance
Repeatedly carrying heavy mountaineering, technical exercises, and communications and medical training.
1, load: (unit: KG)
Light Load Medium Load Heavy Load Overload
Male 25 30 35 40
Female 20 25 30 35
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