The basic pace of outdoor mountain hiking
 
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The basic pace of outdoor mountain hiking
Outdoor hiking, Lu Yushan road section, how do we correctly master the mountain hiking method? The correct way to walk will allow us to go further and save enough physical fitness. The following Xiao Bian will introduce us to several mountain hiking methods!


1, move the center of gravity a line
The ups and downs of the mountain roads are uneven, and sometimes there are even rolling stones that make it difficult to walk.
Therefore, when hiking and trekking, the most important thing is “walking posture” and “pace”. The head, waist and feet should be kept on the same gravity line, and this line should be taken as the axis of the body to move around. .
Method: Raise one foot knee and balance with the other foot. Do not apply force to your shoulders. When walking from the rear foot to the front foot, shift your head and waist center of gravity. Do not move your forefoot knees. Prominently, step forward again and create a center of gravity. In this way, the method in which the head, waist, and foot's center of gravity continue to move alternately is the correct walking posture.
Regardless of whether the mountain is going up or down, the most basic thing is to keep the pace small. In this way, even if you do not look at the situation in front of you, you can go forward at the same pace, and besides being easy to maintain balance, you can also reduce fatigue.


2, small steps, slowly go
Compared with other sports, one of the main characteristics of outdoor sports is that it takes a long time to exercise and carries personal daily food supplies. If you walk on a lot of downhill and downhill roads for a long time, it will be like walking fast on the streets of the city. Like, immediately breathless. It is advisable that novices may take a small step at half the speed of a normal walk, and slowly climb up and take a leisurely stroll.
Walking on foot is not just a leg exercise but a full-body exercise. You can balance your body, adjust your pace, and control your rhythm by swinging your arm. Most beginners who have already felt tired on the uphill, most of them only use the lower body's leg muscle strength to climb up the hill, while the upper body's muscles are glued and do not participate in exercise. In contrast, mountaineers veteran will disperse the necessary forces at each step in order to allow muscle activity in the wrist, back, abdominal muscles, and shoulders. When the beginners swing their arms generously during the hike, the whole body muscles will get a good participation.
The usual mistake that mountaineering beginners often make is to shuffle or climb mountainous steps. This way to go the mountain, because the body is more difficult to achieve a balance, it is easy to kick something and fall. In addition, because the body balances for walking, it is necessary to use extra muscles to support it, but it is easier to feel tired. In order to avoid this situation, the buddies must lift their feet, take small steps, step slowly and steadily forward.


3, full foot, steady steps
The best walking speed is to walk and not breathe. Try to walk with the pulse frequency of the individual moderate load heartbeat, back and back shoulders, back and shoulders, full foot touch, steady pace and then move the center of gravity, try to maintain uniform speed.
Many mountain friends often have cramps in the thighs or calf muscles, that is, they do not choose to use their feet on the foot of a mountaineering foot, or choose to use their full soles on the ground, but they just step on the uneven surface and have no choice. For example, when the foot is stepping on a small stone, such a moving center of gravity does not feel right, it takes at least four times more power to rebalance the body's center of gravity. It usually leads to the need to spend these "wasted" efforts to balance the body. One of the reasons for cramps. Therefore, you should try to choose a place where you have a solid ground and a stable place.


4, uphill and eight characters, down the back foot
When encountering a steep uphill slope, the most important thing is to walk outside with your feet and open your toes outward. If the entire foot is directly placed on the upper slope, the toe is positioned higher than the heel of the foot, so that the ankle is swiftly bent and cannot be balanced and stabilized. Conversely, if you open the toe against the slope, stepping your foot sideways, the toe and the ankle become almost the same height, so the ankle becomes easy and easy to swing.
Be cautiously downhill. Even if it is a gentle slope, there may be a risk of falling downhill. Therefore, it must be done step by step with small steps. After the rain, the road is particularly slippery and slippery. You need to be careful. The pace is smaller than when we go uphill. If we take a small step, even if the foot slips accidentally, we can immediately restore balance and prevent it from falling.
When the mountains descend, the body's focus should not be on the forefoot of the downside. How to lower the weight of the entire body to the front foot, that is, to walk down with a look, this will cause the forefoot burden is also one of the causes of knee pain. And it can easily lead to exhaustion of your body and you cannot continue your journey. Therefore, please remember to step on the foot downhill, fully flex your ankles and knees, play a cushioning effect to the ground, and focus on the back foot.


5, high platform, do not jump
Downward steps are slightly higher than the knees. On the trekking routes, there are sometimes high or slightly higher steps on the knee or a steep slope on the slope. When descending such a high-level step terrain, it is forbidden to bounce down suddenly, and when you jump down, you will not only slip, sprain an ankle, but also have the risk of bruising or fracture. The correct way to go down is to use the plants on the edge of the roots to hold it tightly. Hold down the body's center of gravity and move the foot down to the ground. Or sit on the ground and slowly slide down to the ground.
 
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