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December 29, 2022 at 11:22 pm #429573Jessy AParticipant
l Hiking Pace Training
Hiking is not a walk. The road surface is different from the flat road in the city, and there will be ups and downs or unevenness. If you want to walk on the ground and walk more easily, you also need some pace training to master certain hiking skills.
Moving center of gravity
The correct hiking posture should keep the head, waist, and feet on the same gravity line, and often use this line as the axis of the body to move and walk. Lift one knee up and the other foot on the ground to achieve balance. At this time, do not exert force on the shoulders. When walking, the center of gravity should be shifted from the back foot to the front foot. When walking, the center of gravity of the head and waist should be moved forward, and the front knee should not protrude forward. , and then step forward with the back foot to recreate a center of gravity. In this way, the center of gravity of the head, waist, and feet continuously moves and alternately walks, which is the correct walking posture.
Making small steps
For some beginners, they are used to climbing up the mountain with only the strength of the leg muscles of the lower body, while the muscles of the upper body are stuck and do not participate in the exercise at all. But hiking isn’t just a leg exercise, it’s a whole-body exercise. Therefore, it is recommended that novices may wish to walk up slowly like a leisurely walk at half the speed of usual walking, using small steps. At the same time, in the process of hiking, swing your arms generously, fully mobilize your wrists, back, abdominal muscles, shoulders and other muscles in the whole body, and better distribute your strength in every step.
In addition, the most common mistake that beginners make is to drag their feet or walk at a shopping pace. In this way, it is difficult for the body to achieve balance. At the same time, in order to achieve balance while walking, the body needs to use extra muscles to support it, which makes it easier to feel tired. In order to avoid this situation, you must lift your feet firmly, take small steps, and step forward slowly step by step.
Walking with full sole
Many beginners often have thigh or calf muscle cramps during hiking. This is because they did not choose to land on the soles of their feet, or they chose to land on the soles of their feet but just stepped on the uneven surface, and did not choose a good place to step. Therefore, during the hiking process, try to keep your back and shoulders heavy and straight, with the soles of your feet touching the ground, step firmly on your feet, move your center of gravity, and move forward at a constant speed.
l Hiking Skills for Different Trails
Hiking is a whole-body exercise. During the march, it is necessary to mobilize the muscles of all parts of the body to work together, and to balance the body, adjust the gait and breathe by swinging the arms. At the same time, we also need to face different trails during hiking, so we also need to master different hiking skills.
Flat road: This road surface is mostly paved with stone slabs or cement pavement, but the road surface is smooth and easy to accumulate moss. It is easy to slip when walking on it, especially when it encounters road conditions that have just rained or snowed. feet etc. Therefore, when hiking, you should pay attention not to place the center of gravity too far forward, the center of gravity is perpendicular to the road surface, and the center of gravity of the backpack is lower in the middle. It is recommended that you use trekking poles.
Mountains: Mountains are often composed of undulating mountains, which run through streams, forests, etc., and the road conditions are often complicated. Facing this road surface, the driving skill is to take the big road instead of the small road, and we must find another way. In order to save energy and increase the speed of travel, you can take a long walk, then relax and walk slowly for a while, or stop and rest for a while to adjust your breathing. It is best to stand and rest, do not remove the equipment backpack, you can support a wooden stick under the backpack to reduce the weight of the body.
Mud: This kind of road surface is also more common in hiking. It is mainly formed by the weathering of stones and the ground without vegetation covered by people’s long-term trampling. During the rainy season, this kind of road surface is the legendary mud road, which is very easy to fall and hurt your knees. When walking on this kind of road, the sole must grip the ground, and make full use of trekking poles as a fulcrum, so as not to accidentally step into the deep mud. It is very important to make sure that the pivot point is secure first.
Gravel: It is mainly formed by valleys and gullies washed by long-term rainwater and flash floods. There is no obvious walking path, and spun yarns, streams, and boulders are intertwined, and you need to jump on the stones while traveling. When walking on the stone jumping road, the eyes should pay attention to the situation ahead, accurately judge the next foothold, and pay attention to the dark marks left on some stones that have been used as footholds for a long time. Then tighten the shoulder straps and waist belt of the backpack so that the backpack is close to the back, so as to prevent the backpack from shaking and the center of gravity being unstable when jumping, which may cause a slip.
l First Aid and Safety
First of all, please remember the RICE rule when you are injured. This rule is not only applicable to outdoor accidents. This method can be used in any case of injury. Because when injured, people are often overwhelmed and may even cause secondary injuries.
The RICE rule is a countermeasure composed of the first letters of the English words —- Reset, Ice, Compression and Elevation .
To reset the painful area can help speed up recovery. If you need to rely on your own strength for the rest of the journey, you need to consider the range of motion of your body and fix the injured area with tape.
Cold compresses can relieve pain and have a curbing effect on inflammation. However, when climbing snow-capped mountains, be careful not to apply excessive cold compresses, but you can soak a towel with drinking water and apply it to the affected area.
Gentle pressure on the affected area can control swelling and inflammation. If the pressure causes increased swelling, reduce the force and observe the status.
Lifting is difficult in motion, but when resting, lift the injured area above the heart, using gravity to control puffiness and inflammation.
Cold is the biggest challenge in winter hiking. In case of heavy rain or snow, the temperature will drop suddenly, which will undoubtedly make things worse! Therefore, it is necessary to collect meteorological data for the destination, pay attention to the weather conditions in the coming week, and choose good weather before setting off. In addition to the weather, you should bring a hiking hand warmer in advance, to prepare for keeping warm. Such as Ocoopa Union 2S, these rechargeable hand warmers offer 4 levels of heating temperatures of cozy warmth. And a fully charged power bank is a must in your winter hiking trip, Ocoopa Union 2S are not only your hiking hand warmers, with two 5,000 mAh batteries, which can also help your mobile phone to warm up soon!
Hiking in winter, even if it is cold and windy, you may not stop to explore the beauty of the mountains. But if you want to feel the beauty of this season, you must do enough preparations to get through it safely.
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