Rock climbing should have good physical conditions, but it is more important to have skilled techniques. Learning and climbing techniques are very practical and must be practiced in constant climbing. If there are skilled people who can guide them, they will be able to get twice the result with half the effort.
Method:
The fundamental purpose of climbing in a hand is to move the body upwards and close to the rock wall. The fulcrum on the rock wall has many shapes, and there are dozens of common types. The climber should be familiar with the shape of these fulcrums, knowing where to grip the different fulcrums, and how to use force. According to the position and direction of the protrusion (depression) on the fulcrum, there are methods such as squeezing, pinching, pulling, squeezing, gripping, and pushing. But don't stick with it. There can be multiple grasping methods for the same fulcrum. Like a kind of fulcrum where there is a small platform above a circle, the general situation is to put a finger on it and pull it down vertically, but in order to make the body close to the rock wall, you can The whole pinch, flat pull. Another example is when sometimes two hands are needed to catch the same pivot point, the first hand can give up the best grip and give it to the back hand to avoid the trouble of changing hands. When grasping the fulcrum, especially when the horizontal force is applied, the position of the arm should be at the bottom, and the horizontal friction force should be increased by the downward pulling force; to fully use the strength of the thumb, try to put the thumb on the fulcrum, for the common horizontal shallow groove The fulcrum can twist the thumb, buckle one side of the belly into the flat slot, or place it on the back of the index finger and the middle finger, which can increase the strength. The strength of the fingers in the climb is very important, and usually can be practiced by means of brace, pull-ups, finger-pulling pull-ups, and pinching heavy objects. Now some foreign experts have been able to reach the level of strength of a single leader. When climbing a longer route, you can choose to easily rest with both hands. In the rest area, there should be no elevation or elevation angle, and if there is a large fulcrum on the hand, the feet should be stabilizing the fulcrum when resting, and the arms should be straightened (it is difficult to get a rest when bending). The upper body is backwards, but the waist must be Before the top out, so that the lower body close to the wall, the weight pressed to the feet, in order to reduce the burden on the arm, do activities, fingers, shake hands and relax, and wipe some magnesium powder, so as to avoid slipping.
Footwork:
To reach a certain level of climbing, you must learn to use your legs and feet. The leg's weight-bearing ability and explosiveness are great, and its endurance is strong. In order to make full use of leg and leg strength, it is necessary to climb. Rock climbing wears special rock-climbing shoes. The soles are made of hard rubber. The forefoot is thicker, the body is made of tough leather, the toes are pointed, and the soles have great friction. Put on this kind of shoes, the foot can step on the fulcrum that is narrow to less than one centimeter wide can support the weight of the body steadily. When buying this kind of shoes, we must pay attention to it, we must not buy big ones. As long as you can wear it, the big toe is squatted inside and cannot be straightened. The tighter the shoe is, the more stable it is when it is applied. Some players even have to use fast hooks on the back of the shoes to put hard feet into the game. Novices are often too big to buy shoes. After a period of time, they will feel that their feet are too loose to tread. Only one foot can touch the fulcrum: the front of the shoe is sharp; the inner edge of the toe (the big toe); the outer edge of the toe (the tip of the four toes) and the heel tip (used mainly for hanging over the roof) Feet), and can only step into the width of a finger or so, not too much, for example, put the entire foot up, in order to make the foot in the case of the load can be left and right rotation movement, the implementation of the foot, swivel and other movements. Changing the foot is a basic technical move that is often used in climbing. It is common for some beginner friends to change their feet when they change their feet and swiftly jump. The back foot accurately falls on the fulcrum of the forefeet. It looks very neat, but it is actually wrong because it makes the fingers hard Larger, on the other hand, causes physical imbalances, and more importantly, it is not possible to change the foot in this way when the foot is high. The correct method is to ensure stability and not increase the burden on the hand. Take the example of changing from the right foot to the left foot. First, mention the left foot above the right foot and the right foot with the foot on the far right side of the fulcrum as the counterclockwise axis (to the Look down) Turn and empty the left side of the fulcrum, the weight is still on the right foot, the left foot cuts in from above, and the foot points, the right foot must be pulled out, and the weight transitions to the left foot. The action used to get used to it, just like the oil on the soles of your feet. The right foot slipped out of the fulcrum, and the left foot slipped in at the same time. The weight was always borne by your feet. The hand was only used to adjust the balance. In addition to supporting weight during the climbing process, both feet are also used to maintain body balance. The foot does not always have to step on the fulcrum. Sometimes one leg should be suspended from the air to adjust the position of the body's center of gravity, so that the weight can be steadily transmitted to the other foot. It is generally used by skilled persons.
Focus:
In the climb, you should clearly recognize your position as a center of gravity and flexibly control the movement of your center of gravity. The main purpose of moving the center of gravity is to reduce the load on the hands and keep the body in balance. At the beginning of school, most of the movements were blind, and I didn't know the movements. I just wanted to raise the height. In fact, it is best for beginners not to rush to climb. First, I would do a translation exercise for a period of time, that is, move horizontally from one side of the rock wall to another. Side, experience the basic skills such as center of gravity, balance, use of hands and feet. In the most basic three fixed points, when one hand changes points, the center of gravity is generally moved to the opposite side, so that the hand has no load before leaving the original fulcrum, and can easily be shot. When moving laterally, the center of gravity should be lowered so that the hands are hung on the fulcrum rather than trying to pull the fulcrum. Under normal circumstances, you should step on your feet and reach out to the next point instead of stepping on your feet and pulling your body upwards. It is important to note that using the power of the leg to lift the center of gravity upwards, the hand only maintains balance when moving upwards. It is generally considered that the body should be as close as possible to the rock wall. This is true, but it is common for some masters to often physically far away from the rock wall. This is because their common preparatory actions such as lateral pull, hands and feet, and balancing the body need to work with rocks. There is room between the walls, just the moment the body rises, and the body is attached to the rock face. Usually the center of gravity adjustment is mainly achieved by pushing and pulling the waist and leg balance. The waist is the center of the human body. Its movement directly moves the center of gravity. Larger movements often form some very beautiful movements. Stretching the legs horizontally and using the weight of the legs to balance the body is also a common practice.
Side pull:
Lateral pull is a very important technical movement. It can save extreme upper body strength. Some of the original fulcrum points can be easily achieved, especially when used in over-high elevations. The basic technical point is the body's lateral rock wall, with the body's opposite hand and foot touching the rock wall. The other leg is straightened to regulate body balance. The body is lifted by one leg and the upper fulcrum is grasped. Taking the left hand to grasp the fulcrum as an example, it is the body facing left, the right leg bent on the fulcrum, the left leg used to maintain balance, the right leg sacral point force, the right hand outstretched grasping the upper fulcrum. Because of the physical condition of the person, the knee is bent forward. If he is facing the rock wall, lifting the leg and stepping on the body must push the body out. Changing to the body's lateral rock wall can solve this problem well and the body is closer to the wall. , to pass more weight to the feet, and can use the height of the whole body to achieve a higher fulcrum, lateral pull action should be noted that the following aspects: the body side rock wall, step foot should point outside the toe, do not step Too much to facilitate changing feet or turning around. If this is higher, you can pull the fulcrum sideways with both hands, hips fall backwards, increase the waist space, raise the foot and point, and then put your hands back to the center of gravity to pull back on this foot, lift the other leg, do not step on To keep balance, the fixed hand is only responsible for pulling the body towards the rock wall. The body is completely lifted by the force of one leg. It does not rely on hand pulling to save the arm strength. Before the hair force, the waist ribs are pushed against the rock wall, and the weight is transmitted to the feet. Do not fall loosely. This should be taken into account when climbing the Cape. The mobile hand should be lifted upward before the force is applied, and the ribs are attached to the rock surface. Otherwise, the hand is pushed down from the bottom to the head, and the middle body will push the body away from the rock wall, increasing the burden on the fixed hand. After the side pull is completed, the second flank can be pulled continuously. After the two hands are held steady, the hair force is used as the axis to make a turn. The face is turned to the opposite side, and the balance leg is crossed before the force leg. A point on the outside of the toe is pressed, and the balance leg becomes a force-stretching leg, and the moving hand becomes a fixed hand, and the next side-pulling action is performed. In the meantime, there must be less foot points for foot strength, otherwise it is not easy to do swivel movements. Side pull is mainly used when the over elevation angle and fulcrum are arranged close to a straight line.
Hands and feet:
The same point of the hands and feet means that when some hand points are near the waist, the same foot is also stepped on this point, the body presses up and forward, the center of gravity is moved to the foot, the force is picked up, and the hand reaches out and grasps the next point During this period, another hand used to maintain balance, such a technical action. There are fewer fulcrum points required for the same point of the hand and foot, and the physical rise is large. When doing this action, the following points need attention: If the fulcrum is higher, the body should be turned slightly sideways, facing the fulcrum, and the lumbosacral wall will fall backward. Make room to lift your legs and do not lift your legs directly toward the rock wall. After the foot is pressed firmly, the other foot and both hands are exerting force, and the center of gravity is forwarded and pressed onto the forefoot. The single leg pushes up and pushes up the body. The same hand releases the original fulcrum, slides it from the side, and grips the next point. The other hand is fixed to adjust the balance of the body. The technique of using the same hand and foot is mainly used on lines where fulcrums are scarce.
Rhythm:
Climbing emphasizes rhythm and emphasizes the speed and connection of movements. After each movement is done, the body has a certain inertia, and if the last movement is correct and the balance of the body is not a problem, then you can use this inertia to directly hit the next point without stopping between the two actions so that you often It can be found that some of the original difficulties were passed unconsciously, or they would be excessively stabilizing, moving and stopping. Before each action, they must first move the center of gravity, adjust the balance, and then start from scratch, which will inevitably lead to physical exertion. is too big. Action must be used to but can not be Maocao, all details must be in place, when the rise must be made by the foot, can not be fast hand pulls. The hand is mainly used to maintain balance and pull the body towards the rock wall. Actions are not required to be too fast. Every action is done, generally one or two consecutive actions are paused a little, adjusting the center of gravity, observing the route of selection, quickly passing through the difficult areas, and easy to stabilize and adjust in lots. Even with the habit of pausing - with pause - with pauses, and intermittently, the adjustment of hands and feet and center of gravity must be in place even with the habitual movements, and the balance should be restored as soon as possible after the impact. If necessary, take a rest and relax your hands. When practicing, you can simply break down each action into several steps and savor the details in detail to analyze how you can save energy. In doing so, you don't have to think about actual climbing, and you can make corrective actions with conditional reflection.
Method:
The fundamental purpose of climbing in a hand is to move the body upwards and close to the rock wall. The fulcrum on the rock wall has many shapes, and there are dozens of common types. The climber should be familiar with the shape of these fulcrums, knowing where to grip the different fulcrums, and how to use force. According to the position and direction of the protrusion (depression) on the fulcrum, there are methods such as squeezing, pinching, pulling, squeezing, gripping, and pushing. But don't stick with it. There can be multiple grasping methods for the same fulcrum. Like a kind of fulcrum where there is a small platform above a circle, the general situation is to put a finger on it and pull it down vertically, but in order to make the body close to the rock wall, you can The whole pinch, flat pull. Another example is when sometimes two hands are needed to catch the same pivot point, the first hand can give up the best grip and give it to the back hand to avoid the trouble of changing hands. When grasping the fulcrum, especially when the horizontal force is applied, the position of the arm should be at the bottom, and the horizontal friction force should be increased by the downward pulling force; to fully use the strength of the thumb, try to put the thumb on the fulcrum, for the common horizontal shallow groove The fulcrum can twist the thumb, buckle one side of the belly into the flat slot, or place it on the back of the index finger and the middle finger, which can increase the strength. The strength of the fingers in the climb is very important, and usually can be practiced by means of brace, pull-ups, finger-pulling pull-ups, and pinching heavy objects. Now some foreign experts have been able to reach the level of strength of a single leader. When climbing a longer route, you can choose to easily rest with both hands. In the rest area, there should be no elevation or elevation angle, and if there is a large fulcrum on the hand, the feet should be stabilizing the fulcrum when resting, and the arms should be straightened (it is difficult to get a rest when bending). The upper body is backwards, but the waist must be Before the top out, so that the lower body close to the wall, the weight pressed to the feet, in order to reduce the burden on the arm, do activities, fingers, shake hands and relax, and wipe some magnesium powder, so as to avoid slipping.
Footwork:
To reach a certain level of climbing, you must learn to use your legs and feet. The leg's weight-bearing ability and explosiveness are great, and its endurance is strong. In order to make full use of leg and leg strength, it is necessary to climb. Rock climbing wears special rock-climbing shoes. The soles are made of hard rubber. The forefoot is thicker, the body is made of tough leather, the toes are pointed, and the soles have great friction. Put on this kind of shoes, the foot can step on the fulcrum that is narrow to less than one centimeter wide can support the weight of the body steadily. When buying this kind of shoes, we must pay attention to it, we must not buy big ones. As long as you can wear it, the big toe is squatted inside and cannot be straightened. The tighter the shoe is, the more stable it is when it is applied. Some players even have to use fast hooks on the back of the shoes to put hard feet into the game. Novices are often too big to buy shoes. After a period of time, they will feel that their feet are too loose to tread. Only one foot can touch the fulcrum: the front of the shoe is sharp; the inner edge of the toe (the big toe); the outer edge of the toe (the tip of the four toes) and the heel tip (used mainly for hanging over the roof) Feet), and can only step into the width of a finger or so, not too much, for example, put the entire foot up, in order to make the foot in the case of the load can be left and right rotation movement, the implementation of the foot, swivel and other movements. Changing the foot is a basic technical move that is often used in climbing. It is common for some beginner friends to change their feet when they change their feet and swiftly jump. The back foot accurately falls on the fulcrum of the forefeet. It looks very neat, but it is actually wrong because it makes the fingers hard Larger, on the other hand, causes physical imbalances, and more importantly, it is not possible to change the foot in this way when the foot is high. The correct method is to ensure stability and not increase the burden on the hand. Take the example of changing from the right foot to the left foot. First, mention the left foot above the right foot and the right foot with the foot on the far right side of the fulcrum as the counterclockwise axis (to the Look down) Turn and empty the left side of the fulcrum, the weight is still on the right foot, the left foot cuts in from above, and the foot points, the right foot must be pulled out, and the weight transitions to the left foot. The action used to get used to it, just like the oil on the soles of your feet. The right foot slipped out of the fulcrum, and the left foot slipped in at the same time. The weight was always borne by your feet. The hand was only used to adjust the balance. In addition to supporting weight during the climbing process, both feet are also used to maintain body balance. The foot does not always have to step on the fulcrum. Sometimes one leg should be suspended from the air to adjust the position of the body's center of gravity, so that the weight can be steadily transmitted to the other foot. It is generally used by skilled persons.
Focus:
In the climb, you should clearly recognize your position as a center of gravity and flexibly control the movement of your center of gravity. The main purpose of moving the center of gravity is to reduce the load on the hands and keep the body in balance. At the beginning of school, most of the movements were blind, and I didn't know the movements. I just wanted to raise the height. In fact, it is best for beginners not to rush to climb. First, I would do a translation exercise for a period of time, that is, move horizontally from one side of the rock wall to another. Side, experience the basic skills such as center of gravity, balance, use of hands and feet. In the most basic three fixed points, when one hand changes points, the center of gravity is generally moved to the opposite side, so that the hand has no load before leaving the original fulcrum, and can easily be shot. When moving laterally, the center of gravity should be lowered so that the hands are hung on the fulcrum rather than trying to pull the fulcrum. Under normal circumstances, you should step on your feet and reach out to the next point instead of stepping on your feet and pulling your body upwards. It is important to note that using the power of the leg to lift the center of gravity upwards, the hand only maintains balance when moving upwards. It is generally considered that the body should be as close as possible to the rock wall. This is true, but it is common for some masters to often physically far away from the rock wall. This is because their common preparatory actions such as lateral pull, hands and feet, and balancing the body need to work with rocks. There is room between the walls, just the moment the body rises, and the body is attached to the rock face. Usually the center of gravity adjustment is mainly achieved by pushing and pulling the waist and leg balance. The waist is the center of the human body. Its movement directly moves the center of gravity. Larger movements often form some very beautiful movements. Stretching the legs horizontally and using the weight of the legs to balance the body is also a common practice.
Side pull:
Lateral pull is a very important technical movement. It can save extreme upper body strength. Some of the original fulcrum points can be easily achieved, especially when used in over-high elevations. The basic technical point is the body's lateral rock wall, with the body's opposite hand and foot touching the rock wall. The other leg is straightened to regulate body balance. The body is lifted by one leg and the upper fulcrum is grasped. Taking the left hand to grasp the fulcrum as an example, it is the body facing left, the right leg bent on the fulcrum, the left leg used to maintain balance, the right leg sacral point force, the right hand outstretched grasping the upper fulcrum. Because of the physical condition of the person, the knee is bent forward. If he is facing the rock wall, lifting the leg and stepping on the body must push the body out. Changing to the body's lateral rock wall can solve this problem well and the body is closer to the wall. , to pass more weight to the feet, and can use the height of the whole body to achieve a higher fulcrum, lateral pull action should be noted that the following aspects: the body side rock wall, step foot should point outside the toe, do not step Too much to facilitate changing feet or turning around. If this is higher, you can pull the fulcrum sideways with both hands, hips fall backwards, increase the waist space, raise the foot and point, and then put your hands back to the center of gravity to pull back on this foot, lift the other leg, do not step on To keep balance, the fixed hand is only responsible for pulling the body towards the rock wall. The body is completely lifted by the force of one leg. It does not rely on hand pulling to save the arm strength. Before the hair force, the waist ribs are pushed against the rock wall, and the weight is transmitted to the feet. Do not fall loosely. This should be taken into account when climbing the Cape. The mobile hand should be lifted upward before the force is applied, and the ribs are attached to the rock surface. Otherwise, the hand is pushed down from the bottom to the head, and the middle body will push the body away from the rock wall, increasing the burden on the fixed hand. After the side pull is completed, the second flank can be pulled continuously. After the two hands are held steady, the hair force is used as the axis to make a turn. The face is turned to the opposite side, and the balance leg is crossed before the force leg. A point on the outside of the toe is pressed, and the balance leg becomes a force-stretching leg, and the moving hand becomes a fixed hand, and the next side-pulling action is performed. In the meantime, there must be less foot points for foot strength, otherwise it is not easy to do swivel movements. Side pull is mainly used when the over elevation angle and fulcrum are arranged close to a straight line.
Hands and feet:
The same point of the hands and feet means that when some hand points are near the waist, the same foot is also stepped on this point, the body presses up and forward, the center of gravity is moved to the foot, the force is picked up, and the hand reaches out and grasps the next point During this period, another hand used to maintain balance, such a technical action. There are fewer fulcrum points required for the same point of the hand and foot, and the physical rise is large. When doing this action, the following points need attention: If the fulcrum is higher, the body should be turned slightly sideways, facing the fulcrum, and the lumbosacral wall will fall backward. Make room to lift your legs and do not lift your legs directly toward the rock wall. After the foot is pressed firmly, the other foot and both hands are exerting force, and the center of gravity is forwarded and pressed onto the forefoot. The single leg pushes up and pushes up the body. The same hand releases the original fulcrum, slides it from the side, and grips the next point. The other hand is fixed to adjust the balance of the body. The technique of using the same hand and foot is mainly used on lines where fulcrums are scarce.
Rhythm:
Climbing emphasizes rhythm and emphasizes the speed and connection of movements. After each movement is done, the body has a certain inertia, and if the last movement is correct and the balance of the body is not a problem, then you can use this inertia to directly hit the next point without stopping between the two actions so that you often It can be found that some of the original difficulties were passed unconsciously, or they would be excessively stabilizing, moving and stopping. Before each action, they must first move the center of gravity, adjust the balance, and then start from scratch, which will inevitably lead to physical exertion. is too big. Action must be used to but can not be Maocao, all details must be in place, when the rise must be made by the foot, can not be fast hand pulls. The hand is mainly used to maintain balance and pull the body towards the rock wall. Actions are not required to be too fast. Every action is done, generally one or two consecutive actions are paused a little, adjusting the center of gravity, observing the route of selection, quickly passing through the difficult areas, and easy to stabilize and adjust in lots. Even with the habit of pausing - with pause - with pauses, and intermittently, the adjustment of hands and feet and center of gravity must be in place even with the habitual movements, and the balance should be restored as soon as possible after the impact. If necessary, take a rest and relax your hands. When practicing, you can simply break down each action into several steps and savor the details in detail to analyze how you can save energy. In doing so, you don't have to think about actual climbing, and you can make corrective actions with conditional reflection.
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