Rock climbing training

Rock climbing is still in its infancy in China. However, this sport has attracted many young ginsengs. However, many fans do not know how to conduct effective training and the climbing level is slow. I now talk about how beginners can effectively practice their own climbing training experience.

First of all, we must understand that rock climbing can not climb as high as with good power. Climbing is a sport that has more skill than strength. So before your level reaches the intermediate level, it is better not to do special strength training (except if you are a person with very weak strength). Here I give you a standard. Men think that 8-10 pull-ups, women do 2-5 pull-ups as the standard. What can be achieved is that there is no need to do special exercises. If not, we must exercise proper strength.

I mentioned in the preceding that rock climbing is a movement where the skill is greater than strength, and the usual practice is to focus on basic exercises. The practice of basic skills is best carried out in the bouldering area (Note: In the climbing gym practice as long as the hand does not exceed 4 meters in height can be called bouldering). Because the bouldering height is not high, it allows the practitioner to perform some specific movement training, and it does not cause the practitioner to dare to do the action because the height is too high. The following basic exercises can be performed in the Baoshi District: learning and practice of basic movements such as cross-hands, cross-legs, changing hands at the same point, changing feet at the same point, shifting of the body's center of gravity, side-pulling balance, sideways movement, and the like. It is recommended to practice 2-3 times a week, three months for a cycle. Here are the specific exercises:

1. Do a warm-up exercise for 5 to 10 minutes before starting to make the body slightly sweaty.

2. Take a 3-5 minute break.

3. Do some physical sports after your break. Don't be too violent when you pull up.

4. Do a 3-5 minute traverse to allow the body to expand.

5. Climb the route and climb some routes that are close to the limit of your own climbing ability. You can do a 2-5 minute break after each climb. The whole process is 1 hour.

6. After finishing the above project, you can rest for 30 minutes, and then begin to practice basic movements (moving on the wall under the rock).

7. Do your body exercises and pull the ligaments out of your body.