Special Mic What are the benefits and hazards of rock climbing?
Introduction
What kind of sport is Rock climbing
Rock climbing is a popular sport that integrates fitness, entertainment and competition.It requires athletes to have a comprehensive physical fitness, brave, tenacious, and tough spirit, and can easily stretch and accurately complete the thrilling movements such as the height and angle of the rock wall of various heights and angles;Give people a beautiful and thrilling enjoyment, so it is also called "ballet on the rock wall".
What are the types of Rock climbing
According to the climbing location, it is divided into natural rock wall climbing and artificial rock wall climbing; according to the form of climbing, it is divided into free climbing, equipment climbing, top ropes climbing, pioneer climbing;Speed climbing, difficulty climbing and large round stone climbing and so on.
The benefits and harm of climbing climbing
1. Benefits
Rock climbing is a exercise suitable for exercise. When performing Rock climbing, you need to use the strength of the hands and feet to resist the gravity of the gravity. You can bear your own gravity and have good physical exercise.In addition to physical strength, climbing is also necessary for physical coordination and softness. In foreign countries, doctors use Rock climbing to carry out children's muscle development, eyes, and physical coordination and correction.
2. Harm
Rock climbing is a Rock climbing movement that does not add auxiliary Rock climbing tools and protection measures. Therefore, it is greatly dangerous, ranking among the top ten dangerous movements in the world.In addition, when Outdoor climbing encounters a mountain disaster where the weather occurs badly, many people cannot respond to this sudden situation.
Calary difficulty level
Level 5.0-5.7:Xiaobai, the entry level is easy for experienced climbers.
Level 5.8-5.9:It is necessary to master certain Rock climbing techniques and skills, which is not difficult for experienced rock climbers and can deal with it freely.
Level 5.10:Generally, the highest level that amateur climbing enthusiasts can reach, the climbers need to master and use various climbing techniques and skills.
5.10-5.11It is a bottleneck that is difficult for amateur enthusiasts to break through. Some people may not be able to break through the four difficulties of 5.10.
5.11-5.15C level:In the field of experts, high talents and a lot of hard training can be achieved.
Rock climbing skills and training
Basic essentials of climbing
Grasp:Grab the raised part of the rock with your hands.
Cut:Hold the edges, gaps and edges of the rocks with your hands.
pull:Under the premise of grabbing the firm fulcrum above, the arm is stuck in the rock wall, and the stone gap or other terrain is held, and the body moves up or left to the left and right with the arm and the forearm.
push:Use the side, the rock body or object below, and move the body with the power of the arm.
open:Put your hands into the gap, and open the palm or fingers to grab the gaps of the rock as a fulcrum to move your body.
Pedal:Use the inside of the front foot or toe to support the body to reduce the burden on the upper limbs.
Cross:Use your own flexibility to avoid difficulties to seek favorable support points.
hang:Hang the rock with a toes or heels to maintain your body balance and move your body.
tread:Use the large fulcrum in the front of the feet to reduce the burden on the upper limbs and move the body.
Rock climbing skills
1. Method
When grabbing the rock dot, your arm should be straightened as much as possible.After the arms are straightened, the bones are stunned, the muscles can relax and save armor.When your arms are swollen, you can surrender your arms to return the blood and shake your hands to relax your muscles.Try not to bend your arms as much as possible. When you flex your arms, your muscles are shrinking. It is very energy -consuming. Do not do L type if you can do L. Of course, there are sometimes no way to lock. The general primary line does not need.
2. foot method
You should use your toes instead of your feet.When stepping on the rock point, the heel should be kept higher than the toes in order to force.According to different situations, it is divided into positive and side pedals (inner and outer).Most of them are used to climb upward wall upward, and side pedals are mostly used to climb up and move upward.
Rock climbing training method
1. Power training
Power is a manifestation of human physical fitness, while power training is to improve the strength, endurance and shape of the strength, endurance, and shape of the entire muscle and the entire muscle group through a certain number of times or rhythm.The functional strength training proposed abroad is a good way of training.It mainly refers to the purpose of the overall working ability and efficiency of the whole body, emphasizing the stability of spine strength.The traditional strength training is more focused on the isolated muscles or muscle groups. While the strength increases, the muscle volume also increases.However, among Rock climbing enthusiasts, the strength training of the chest does not want the increase in chest muscles, because it will affect the implementation of many Rock climbing technical movements, so the use of functional power training can achieve better results.
2. Speed training
In training, the action speed mainly uses the natural resistance of the outside world, external assistance methods, and changes in the load.Third, the displacement speed refers to the time used by the human body through a certain distance.Due to the vertical displacement of speed climbing, 15M distance is completed in a short time, and the intensity must be large. Therefore, 85%~ 95%of the load intensity is used in training.Explosive power can be practiced in sections of the track.
3. Pirellium training
The endurance quality refers to the ability of the body to adhere to long -term exercise.It can be divided into muscle endurance and cardiovascular endurance.Among the 3 competitions (stone climbing, difficulty, and speed) of Rock climbing, there are endurance parts of training. For example, in the stone climbing competition, a line must be tried again and again.It is undoubtedly the challenge of muscle's long -term working ability and the use of cardiovascular absorption, transporting and using oxygen.However, before training endurance, enthusiasts must be evaluated.In the training, "timing fixed -point" training methods can be adopted. For example, 4min climbing training is performed in Baoshi District, and the coaches specify the rock dots, and the enthusiasts provide 4min climbing training.At the same time, in order to improve the fun of enthusiasts, you can also run Fatlet.
4. Coordination training
Coordination ability refers to different systems, organs, and parts of the body under the control of the central nervous system control, and interact with the interaction, so that the performance of the action technology is coherent, reasonable, and efficient.Coordination quality is an important foundation for various basic actions, and at the same time, it can reduce the probability of damage to enthusiasts.Neuro coordination is the internal form of coordination quality and the most important coordination, and the expression of action technology is an external expression form of internal neuro coordination.The coordination of human movement is composed of reaction ability, balance ability, spatial directional ability, rhythm ability, choice ability, adaptability, and perception ability.In the Rock climbing competition, some balanced lines need to be coordinated in particular, and there is also a sense of space orientation when jumping.
rock climbing equipment
Basic equipment for climbing
Main rope: The main rope can be divided into dynamic rope and static rope, which are different from elasticity.The elastic coefficient of the power rope is 6%to 8%. The 100 -meter -powered rope can extend 6 to 8 meters when the force is 80kg, so that the climbers will get a buffer when they fall off to reduce the impulse.Power rope is the main use of various Rock climbing activities.The static rope has a small ductility and an elasticity of about 2%, which is generally used to decrease and explore.
seat Belt: The seat Belt is worn on the climber and carries the weight and impulse caused by the climber's fall or decline.The Belt of the seat Belt is the stress part, and the remaining leg bands are designed for comfort and convenience.
iron lock: iron locks can be freely opened and closed metal ring, connecting various protection equipment and equipment together.
Protector: When the main rope passes the protector in the correct way, its special structure can increase friction, so that the braking end of the main rope can control the large weight of the force end with a smaller grip.The 8 -shaped protector used to be most commonly used, but it will make the main rope twist over and over again, and ATC solves this problem well.
Flat Belt: When setting up a fixed protection point, two or more temporary protection points may be connected with a flat Belt. At this time, you must pay attention to the connection method of the flat Belt to distinguish the main point of the main force and the spare force;, Do not impact other protective points, do not affect the overall protection effect.
Hanging: The pioneer climbing or traditional climbing route is used as a temporary protection point. At this time, the deduction method and the direction of the fast -Hanging opening are very important.It is required that the main rope can be worn between the fast Hanging and the rock wall, and wears out from the outside, which means that the rope head on the end of the climber is on the outside;In the opposite direction, for example, the route is from left to right, and the iron lock opening must be left.This prevents the rope from opening the iron lock door when falling off.
Rock plug: The shape of the mechanical plug can be regulated, entering the rock joints with a contraction state. After the bounce, it can be stuck. It is convenient to operate and the scope of applications is wide. It is the best choice for climbing traditional routes.
Familiar with the diameter and applicable range of various types of rock plugs will greatly improve the operating speed, and it can be marked on the rock plug rod if necessary.
Rock Nail: Provide another way to build a protective point; one is a wedge, provides a protective power by knocking on the wedge into the rock joints, and the other end is a ring -shaped, which can be connected to the iron lock or flat Belt.It is reminded that the two rock nails that knocked into the same rock seam possibility of prying open the rocks.
Swelling nails: Using impact drills and hammer, the expansion nails can be scratched into the entire rock, and the Hanging slices will become a very stable protective point.
Hanging: One side is fixed on the rock wall by expansion nails or screws, and the other side can be buckled into the iron lock or fast Hanging, or the flat Belt is connected; it is an important part of the protective point.EssenceMagnesium powder bag auxiliary equipment, magnesium powder can absorb the sweat on the hand and the water on the surface of the rock wall, increase friction.
Baoshi pad: The protective means in Haoshi Movement provides buffer and shock absorption.The inside of the housing pad is two or more different textures of sponges.The top is the hardware closed sponge, and the bottom is the thicker software open sponge.The software sponge causes the falling person to sink instead of dispersing pressure, which can easily hurt the ankle and ankle, so the housing stone pad requires the hardware sponge layer and placed upwards.
helmet : Effectively prevent the head damage caused by the falling stones and the posture of non -normal falling.The helmet should be worn correctly to protect the front brain and side of the forehead.Do not look up at your head or hold your head with your hands, and let your helmet work when you have nowhere to hide.
Rock Climbing shoes: The soles of the shoe use special rubber, which greatly increases friction.From ordinary shoes to Climbing shoes is an important change in improving climbing Levels.
Indoor climbing equipment
1. The climbing hall usually provides artificial rock walls, professional Rock climbing ropes, and belts (2 tons of weight);
2. One pair of feet and strong rock Climbing shoes;
3. Professionals explain Rock climbing methods and skills;
4. Complete safety measures;
5, fitness equipment, locker rooms, bathrooms and other facilities.
Outdoor rock climbing equipment
Personal equipment includes seat belts, rock Climbing shoes, safety helmets, magnesium powder Bags and suitable clothing; protective equipment includes climbing ropes, protective iron locks, risers, descenders, fast -Hanging, rope, rock cone, rock plug, mechanical plug, mechanical plugetc.
Rock climbing safety attention
precautions for climbing safety
1. Before climbing, you need to put on appropriate clothes. climbing is a relatively large movement, and a set of good clothes is very necessary.
2. Movement joints, relax your muscles, regulate your heart, and make yourself in a flexible state.
3. Choose a good climbing route in front of the rock. Different heights and angles of rockway, different positions of rocky eyes, will be different.
4. When climbing, the limbs should be coordinated, and three points are kept on the wall of the rock, so that the center of gravity of the Eucharist will fall on the forefoot and reduce the burden on the fingers and arm and wrist.
How time does it take to climb at a time
The 10 -meter simple route should be climbed for 5 minutes. Beginners see the physical fitness. Unless the physical fitness is particularly good, it usually does not have any power to continue climbing.
Who are not suitable for climbing
1. Joint disease: When climbing, the additional load of the knee joint will increase the symptoms of discomfort such as cartilage, Bone injury, joint swelling, and pain.
2. Cardiovascular and cerebrovascular diseases: Rock climbing is a very oxygen -consuming exercise that consumes a lot of physical strength. The elderly climbing will increase the heart load and easily induce disease;
3. Chronic diseases: hypertension, kidney disease, blood disease, chronic bronchitis, gout.
China's top Ten Rock climbing Holy Land
1. Batai Mountain
Batai Mountain Fei Lada Rock climbing is the highest altitude railway climbing line in the country. It is located on the cliff wall of the inside of the Sword of Batai Mountain, with an altitude of about 2200 meters.The climbing line is divided into experience lines and challenge lines. The experience line is 85 meters long and the highest distance is 120 meters height.Challenge the total length of 403 meters, and the maximum height of the cliff at the bottom of the line is 260 meters.Generally, ordinary tourists generally have 25 minutes by experiencing the route, and the entire line time is generally 1 hour.
2. Nanjiang Grand Canyon
Nanjiang Grand Canyon is located 54 kilometers away from Guiyang City.The Grand Canyon is more than 40 kilometers in length, and it is long in Qifeng, Dangerous Beach and Wall.If you stand on the top of the peak, the stream splits the green mountains on both sides of the strait like a sharp ax.The Nanjiang Grand Canyon adds a variety of "new gameplay". The first Feirada Rock climbing line in Guiyang was completed and put into use in the canyon.This line is located at the South River Grand Canyon Hokuska, with a total length of more than 300 meters and a height difference of about 50 meters. It is the fourth Feirada climbing line in Guizhou Province.
3. Chunqiu Village
The Chunqiuzhai Feirada experience is located in the middle of the steeper Wangyue Mountain cliff opposite the Chunqiu Village. The vertical height of the ground is about 150 meters. The safety cable is fixed in the middle of the cliffs.The length of the experience is about 200 meters, and the cooked hand can go through the whole process within 15 minutes. Generally, the hand can also complete the experience within 45 minutes.Detailed
What are the Rock climbing competitions
There are Beijing National Rock climbing Championships, National College Student climbing Championships, the National Rock climbing Championships of the National Rock climbing Championships, Beijing National Rock climbing Youth Championships, and Beijing National Rock climbing Youth Championship.
Rock climbing movie documentary
1. Bare -hand climbing
This is a stunning documentary, a real world -class stimulus.Movie producers captured the climbing of Honor every critical moment.Honor appeared as an obvious American figure, and was forced to solve elusive challenges, rather than indulging in the reasons for not advancing forward."Rock climbing" brings the same, beautiful scenery and a lot of adrenaline to each audience in the nervous 100 minutes.Detailed
2. climbing Meiru Peak
The film explained to non -climbing/mountaineers through climbers and writers Jon Krakauer Jon Krakauer: Meilufeng was anti -Mount Evena.It has more attempts and failures than any mountain peaks in the Himalayas.Compared with Meilu Peak, climbing Everest is a walk; it is equivalent to putting the Emperor Peak, which is surplus, and the height of more than 4,000 meters high, ice and snow, and harsh climate.Anyway: Difficulty.
What are the celebrities?
1. Alex Horoneld
The world's top Rock climbing master, the first person with bare Rock climbing, overcome Yuehua arch walls and semi -dome in 2008 without protection climbing.In 2012, it took 18 hours and 50 minutes to challenge the three largest rock walls in the national Park.The most famous peak in the Park.
2. Adan Wengda
The Czech Rock Territory Adan Wenda is one of the most powerful people in the world.He completed the world's first 9C line "Silence", and Change (5.15C/9B), Dawn Wall (5.14D), and the most difficult stone lines in the world in the world
3. Dean Potter
Well -known rock climbers and climbers have won the title of "National Geographic" magazine in 2009.In 2002, he climbed the 1005 -meter Chief Changfeng, setting a world record for the two people climbed at the shortest time, 36 minutes and 45 seconds.
4. Dan Ottan
The legendary figure in the Rock climbing industry, the top climbing master, set three new world records of free landing.He first pioneered some difficult climbing routes in the Cave Rock of Nevada, USA in the early 1990s.Detailed
