Affected by the inability to go abroad by the COVID-19 pandemic, a hiking tide has emerged across Taiwan. This trend is still in full swing. The people have discussed challenging various itineraries such as suburban mountains, middle-level mountains, hundreds of mountains, and walking lines, making love between mountains and forests. For novices who have no experience, the most worrying about the problem of insufficient physical energy is that when physical strength and muscle strength cannot keep up with the team, accidents are prone to occur. Experts emphasize that before engaging in mountaineering, you should first work hard to get your body in order to enjoy the scenery along the way.
Learning Level The knee no longer holds the muscle strength of the thighs. In addition to strengthening muscle strength and bones, it also helps to prolong the aging of the knee. Sports expert Tian Yudi said that the muscle structure of the human body changes and will lose as it grows, especially after the age of 30, muscle mass decreases at a rate of 0.5% to 1% per year; after the age of 40, muscle mass will be reduced by 8% every 10 years. If it is not improved, it will eventually become "sarcopenia". {}Leg muscle strength training, Tian Yudi suggested that starting with the "Entertainment Sports" on the entrance, the ladder pedals can be used to pedal the lower limbs, adjust the rhythm speed and pedal height according to the personal energy status, or combine it with music, lunges, sideways and other fancy movements, which are more interesting and challenging.
Many people asked: "Aren't climbing and climbing the stairs very damaging your knees?" Tian Yudi said that in fact, the main reason for increasing knee burden is the increase. When the muscle strength of the legs is insufficient, the body will be replaced by other parts. Over time, the knee joints will cause pain and even cause chronic damage due to excessive use.
Tian Yudi said that correct knee lifting movements should be caused by the hips and front side of the thighs, raising the lateral part and movable calves; if the legs cannot be lifted, it may be because they are weak and have poor balance. These conditions can increase the coordination of the whole body and improve cardiopulmonary endurance by entering aerobic exercise. It is simple, easy to learn, and has multiple changes, which helps strengthen the muscle strength of the lower limbs. Fancy movements can also increase memory function. It is a good way to activate the brain. It can not only be away from the disability of sarcopenia, but also no longer have that energy to walk, run, and climb on a daily basis.
Entertainment exercise training1. Step on the pedal with your palms and keep your body on your back and your upper body.
2. Put the strength on your thighs, use your thighs to lift your feet, and walk the stairs like a thigh.
3. Be careful not to tuck your knees, and the knees and foot tips should be in the same direction.
4. Press the tip of the front foot first, do not use the heels, and be careful that the pelvis should be stable.
5. Step up and down for 10 minutes, rest for 5 minutes and continue for 10 minutes.
6. Keep the upper body balanced, and both hands should move accordingly; you can train the upper limbs and core muscles through stents and slabs.
7. For advanced versions of the upgraded exercise, you can use sandbags to strengthen muscle endurance training.
Performance less and climb less at ordinary times. How can we systematically train muscle strength and cultivate physical fitness suitable for mountaineering? The joint report has drawn up 8 classes from beginners to advanced levels, so that you who want to try mountaineering and challenge all mountains, and gradually create ideal mountaineering capabilities.
Course time:
1. Initial mountaineering training: 8/30, 9/6, 9/13, 9/20
2. Mountaineering training: 9/27, 10/4, 10/11, 10/18
3. Outdoor mountaineering training: 10/25 New Taipei-Taoyuan Valley Trail
Contact: 02-8692-5588Transfer 5869
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Responsible editor: Chen Yaomei