Spring sun, new green grass, budding peach trees, sprouting willows are calling us: go out for a walk! Nanjing in early spring, the weather is just right, the temperature is suitable, it is a good time to climb the mountain. Pull up three or five friends, bring family partners to explore the footprints of spring in the mountains, very good!
Jinling spring breeze ten miles, mountaineering fitness
There are many mountains in Nanjing, such as Purple Mountain, Qixia Mountain, General Mountain, Niushou Mountain, Old mountain, fang Mountain and so on. It is an old saying to visit Niushou in spring and Qixia in autumn. Niushou Mountain has beautiful natural scenery and is known as "Niushou in Spring". While enjoying the peak scenery and seeing the unique beauty, you can also exercise and have the best of both worlds.
Preparation for climbing
Before climbing the mountain, it is necessary to do a good job of mountain climbing strategy in advance, understand the weather conditions, and prepare rain gear; Try to choose a familiar, crowded mountain climbing route, and preferably in the morning.
Jinling spring breeze ten miles, mountaineering fitness
It is windy on the way to climb the mountain. Wear a hat, long clothes, long pants and long socks to keep warm and prevent ultraviolet rays and mosquito bites. The wear of ankle joint, toe joint, plantar fascia and soft tissue of mountain climbing is large, so we should wear comfortable shoes, avoid wearing shoes with heels or sponge shoes, reduce the occurrence of heel pain, plantar fasciitis and other symptoms. In addition, you can also choose a suitable alpenstock, which can help us reduce the stress and wear of joints
Carry enough drinking water and food; Had better choose the food with light weight, small volume, convenient edible, high quantity of heat, for example chocolate, energy bar is waited a moment, lest appear physical strength not support, hypoglycemia to wait for a circumstance. In addition, it is necessary to bring some basic protective products, such as band-aids, alcohol swabs and so on.
How to climb mountains scientifically
1. Warm up
Mountain climbing is a medium intensity exercise. We need to do some warm-up activities to activate the muscles and joints of our bodies before climbing, so as to avoid muscle strain and joint sprain when climbing. I suggest you warm up like this:
(1) Heel lifting: after standing on tiptoe, drop slowly on one foot, doing 8-12 times on each side.
(2) high leg lift: the left and right legs are alternately lifted. When the thigh is parallel to the ground and the calf is vertical to the thigh, the speed can not be too slow. Each time 20-30 times, a total of 5-8 times.
Warm up for the body to sweat slightly. In addition, you can also move the ankle, knee and hip joints (thigh root joints); Rubbing the lower part of the knee with both hands can effectively promote the infiltration of synovial fluid into the joints to protect our joints and prepare us for mountain climbing.
2. Mountain climbing
While mountain climbing is a great form of exercise, going up and down is not good for your knees. When you go up the hill, the knee load is basically your own body weight. When going down the mountain, in addition to its own weight, the knee joint also has to bear the force of downward thrust, which will increase the damage to the knee joint. At this time, the friction of patella, meniscus and articular surface increases, and it is easy to cause injury. In the long run, it may even cause "knee osteoarthritis". Therefore, it is necessary to master scientific movements when climbing mountains, so as to effectively avoid the occurrence of damage.
In the mountain, the pace as small as possible, feet do not lift too high, knees as far as possible do not exceed the toe, slow down; The front body tilts forward and upward, stoops and pulls in the abdomen, stepping steadily forward; Using the sole of the foot to land, more stability but also use more large muscles to support the body, not easy to fatigue. The rhythm of mountain climbing must be well controlled, do not rush to the top, compare with fellow pedestrians, according to their own situation.
Pace in the mountain, also try to take small, upper body bend your knees slightly protruding abdomen, centre of gravity is slightly back, also pay attention to tighten up the leg muscles, every step of the way down to a buffer, such as front foot established to move the center of gravity in the past, turn unfavorable use knee joint rotation instead of a foot, so that we can reduce the impact on the knee and hurt; When you come down a hill with a steep slope, you can take small steps sideways down the hill to relieve the pressure on your knees.
3, pull
After climbing the mountain, be sure to carry out muscle pulling, to avoid muscle soreness and joint discomfort caused by climbing the next day. I suggest you pull it like this:
(1) The back of the calf: tiptoe step on the steps, the heel is suspended and the heel is stepped down, pulling the back of the calf.
(2) The back of the thigh: put one leg in the position of the same height as the hip, straighten the leg, tilt the body to the raised leg, pull the back of the thigh.
(3) The front side of the thigh: the body is against the wall or pillar, one leg is raised and folded backwards, one hand helps the heel touch the hip, and pulls the front side of the thigh.
There is an obvious pulling feeling is appropriate, each pulling lasts 30 seconds, a total of 5-8 pulling; In addition, use foam rollers to relax your hip muscles when you get home.
Precautions for mountain climbing
(1) Patients with cardiovascular and cerebrovascular diseases, joint injuries, elderly people who do not exercise often, and obese people are not suitable for mountain climbing.
(2) on the way to climb the mountain asthma, immediately stop in place, take a deep breath, until breathing recovery, and then slowly forward.
(3) Try to observe the following principles when encountering injuries in the field: rest in place; Ice the injured area; Use the method of injury bandage to press hemostasis; Elevate the injured limb.
(4) Although mountain climbing in spring can strengthen the body, it should not be too much, 1-2 times a week is appropriate,
Mountain climbing can improve the heart and lung function, improve the coordination of limbs and promote metabolism. Take advantage of the warm sunshine and suitable weather to go out and climb the mountain together.