Trekking refers to the purpose of walking exercises in suburban areas, villages, mountains, jungles, desert wilderness, snowfield glaciers, canyons, plains, mountains, the Great Wall, ancient roads, grasslands, lakes, and rivers. According to the distance, it can be divided into short, medium and long distance trekking.
Many people think that the walking in the mouth and the walking in the mouth is the same, but it is not true. Because hiking may need to face a variety of environments, terrain and emergencies.
For walking in this outdoor sport, the footwork on foot is the foundation of this sport, and it is our basic understanding of the basic skills.
1 Head and waist, connected into a line, moving a line of gravity
Trekking is not only the movement of the legs, it is a movement that involves the whole body. In the process of walking, you need to swing your arms naturally to maintain balance, keep pace, and control the rhythm. All feet should be in contact with the ground, from the heel to the tip of the toes. The head, waist and feet are kept on the same line. Take this line as the axis to take every step.
Regardless of whether it is going up or down the mountain, the pace must be kept small. In addition to maintaining balance, it is better to adjust breathing and rhythm and reduce fatigue.
Basic movements: Lift your rear feet, balance your forefoot with your palms, and keep your shoulders relaxed. Move your rear feet forward, step from top to bottom, and shift your center of gravity from the back of your support to your forefoot. Move slightly forward, do not bend your front legs. When we continue to step forward and step out of each step, the center of gravity is constantly resetting, as long as we keep the head, waist, and foot center of gravity constantly alternating in the step and form a straight line, which is the right footwork.
2 Small steps, slow; endurance can be maintained
Walking will take longer than usual, and you will also need to carry personal equipment or daily necessities. Different from the street, you can walk quickly, because generally you walk through many slopes. If you do not follow the pace and pace of science, you can easily get tired. Generally speaking, it is recommended to walk at half the speed of walking. Use small steps, a small step that is similar to walking, but you can't drag and drop, step up each step of yourself carefully, then step up and then lift another one. One foot. It's important to control the rhythm that you don't feel tired, or at least won't breathe and sweat.
Some people feel tired when they go uphill. Such people generally use the lower body's leg muscles to complete the climbing process. In fact, the full body muscle activity can spread the burden, better balance the body, and make itself Not so tired. For the entry white, a large swing arm is needed to mobilize the muscles of the whole body and participate in the trekking.
Breathe on foot: Avoid a one-on-one breathing pattern. We need to exhale, respire, and replace more air and oxygen—breathing before we breathe. This helps to maintain stability, and then to control the pace and rhythm in a stable and steady state, "walk without panting" is the best rhythm state.
3 Full feet, steady steps; muscle forgiveness occurs
There are many people who walk on foot, and there will be different degrees of muscle spasms in the thighs or calves. We call them "cramps." Except for excessive muscle fatigue, the principle of failing to land on full feet is the cause of induction in most cases. If it is not a full-foot landing or an uneven ground, it will lead to a reduction in the area of ​​force, a shift in the center of gravity balance, and the muscles in the legs will be commanded to maintain the balance of the body. At this time, the muscles need to spend more than 3 to normal. 4 times the power to balance. It may start or nothing, but it will accumulate a lot and become a heavy burden. It will induce leg cramps during a certain stimulation.
There may be many different terrains on foot. At this time we must keep a clear head. According to different terrains, make judgments, adjust your own rhythm and pace, steadily take every step, touch the ground with your feet, and avoid muscle fatigue.
4 Characters on the uphill, rear foot and knee strain no longer come
When climbing the slope, use the "outer eight" footwork to walk and the toes open to the outside of the body. This type of footwork can avoid the excessive bending of the ankle resulting in the inability of the body to coordinate and balance, making the ankle easier to change, easy to swing, easy to adjust the balance of the body, and better energy saving.
There is also a kind of footwork that is suitable for steep slopes. The “Zi†word step is used to walk uphill along the word “Zhiâ€, which can slow down the slope to a certain extent so that the foot will not lift too high at every step. It will not be excessively curved. This footwork not only protects the ankle and leg muscles, prevents cramps or sprains, but also relieves fatigue.
The so-called uphill is easy to go down the hill, when the downhill must use "small steps" down. Especially after the rain, the ground, or sand, mud, moss and other road conditions, but also need to be extra careful. The pace of this step is the lowest. Even if you lose focus, you can adjust it as soon as possible.
If necessary, a trekking pole will be provided, which is even more secure. However, when you are downhill, you need to focus on the back foot, fully press your knees, lower your center of gravity, steadily take your forefoot, explore the road conditions, and step on it to cushion your knees from impact damage. If the previous foot is centered, there will be a great impact on the knee in the downhill path.
5 High platform, swift jump, lower center of gravity and stability
In the area of ​​walking, you will encounter some steps or terrain with high altitude. You should avoid jumping and falling under such terrain to prevent the body from losing balance or slipping, which may lead to sprained ankles or the risk of contusion fractures.
The correct step should be to stabilize the center of gravity, lower the center of gravity, and test whether the rock blocks, roots, or trunks that can be attached can be stressed. If possible, share a small part of the power to the climbing point and drop the tiptoe down. Investigate whether or not the location is safe and reliable, and then slowly focus on the foot, step on the ground. Or sit on the ground, slowly slide down and hit the ground. These two approaches are for safety, and second, to avoid high drop impact on the knee or leg and leg injuries. If the gap is really too big, you need to choose to adjust the route and take safety as your priority.
6 Snow walks, small steps, and safest footprints
It is just the winter season. Snow will be formed in many areas. Walking on snow-covered roads will have to be a small pace, and it will keep pace at the same pace.
The end of snow shoes, will not affect the normal hiking, with the usual way to walk can be. If the snow has passed over the knee or reached the waist, it has already taken a difficult step. It takes a lot of energy. Every step requires the foot and waist to push the snow in front of the road. At this time, it is necessary to use the "snow removal advancement" footwork to move the body forward and use its own weight to share the power of partial advancement so as to eliminate fatigue as much as possible.
If the team is hiking on snow-covered roads, a regular walking route should be formed. The distance between the front and back is about 3 meters. The team leader will open the road and control the steady and small pace. Follow-up personnel need to step on the footsteps of the opener and go step by step. It can also eliminate some of the fatigue.
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