How to make water after mountaineering must know

Mountaineering movements are different from general fitness activities, master certain steps and techniques, not only reduce motion damage, but also the fitness effect can be more than half of them. ......

Mountaineering movements are different from general fitness activities, master certain steps and techniques, not only reduce motion damage, but also the fitness effect can be more than half of them.

Mountaineering exercise must know health step

1, uphill

When you start in Uppead, you must slow down, you have to follow your breath, step on a step, then vomit, then take a step of step on a step; if you climb the steeperse, you will feel gas. Come, the pace should be shortened, then continue to follow the above breathing pace; if you walk in the steep slope, you don't have to rest, and you have successfully mastered the adjustment step. Of course, when you climb a steeper slope, you need to stroke a small step in a small step; in addition, it is necessary to pay attention to it. And the gas can be done better, and the chances of almost motives will also be reduced.

2, rest step

This step is that every step, the feet behind it must be straight, only the size of the size is straight, and the weight can be supported by the legs, so that the size of the upper leg can relax. On the other hand, the knee has never been straightened, and of course the muscles are easily over, even thigh cramps.

3, step method for chart and down gravel

Capture of crumbish slopes up and down, you need to completely contact the sole slope, so that you can use the maximum friction, easily walk on the gravel slope. When you encounter a steep gravel slope, you can use the strength of the upper leg to push the shoe into the gravel slope. Downhill can use the strength to heel step on the power, so that the gravel slope will continue to move down.

How to properly drink water in the mountain:

1, master the time of hydrating during exercise

No matter what movement, it will cause the loss of body moisture. In some people's sports, sweat is not careless to drink water, wait until the end of the exercise, I feel thirst, so I am soaked, this habit is very bad. When you feel your thirst, drink a lot of water at a time, it may cause hypotonic dehydration, commonly known as "water poisoning". The correct approach is, before, middle, and then drink a small amount of drinking water

2, choose the right water

The ideal water in sports is boiled water. After the white boiled water enters the human body, it can immediately play new metabolic function, adjust the body temperature, and deliver nutrients. Secondly, mineral water and pure water. Although we want to buy a bottle of mineral water for convenience, it is actually the best in the home. Save money and nutrition.

3, ensure the water temperature drinking water

In the exercise, it will be sweating in the exercise, and some moisture can be appropriately added, but no matter what season, the water temperature should be controlled above 15 ° C, otherwise it will cause harm to the body. Especially in hot summer, many people like to drink ice, although it feels cool, but time will cause great damage to the stomach.

4, properly replenish the temperature saline

When the intensity and duration of exercise is long, it is often sweating, and when the plain drinking is not the human demand, you can drink some warm saline, you can supplement the inorganic salt of the body. Especially after exercise, it can quickly eliminate the thirst of the person.

5, master the amount of drinking water

30 minutes before exercise, drinking 150ml water is better, drinking too much will make people have urinary, which has an impact on the exercise effect, this should be paid to it, do not drink a lot of porridge or water when you are ready to eat; Drinking water too much, usually drink a few mouthfuls, mainly to follow the scorpion; drinking water after exercise, you can't drink a lot of water, so you feel very thirsty, but it is not only thirsty. , The damage of the gastrointestinal stomach is large. Should drink about 200ml first, stop drinking again after ten minutes.

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!