Translator's Note: The warm-up and relaxation of climbing is a complex and esoteric issue. The method described in this article is extremely simple and straightforward. Everyone can start to do it right after watching it. Although it may not be the most comprehensive warm-up method, it is better than It is much better to do nothing.
A good rock climbing day requires the following elements: a good night's sleep, lots of snacks and water, and support for your friends. But Heidi Wirtz, a professional rock climber and yoga teacher, believes that stretching before and after climbing should also be included. She is the instructor of the “Climbing Man Yoga†online course. She will then show her daily stretching routines, including warming up with a dynamic stretching action and relaxing with a long static stretch after climbing.
Warm up before climbing: dynamic stretching
These fast motions can help you warm up in a "healthy way" without straining your muscles as you enter deep stretching too early. "This set of actions helps the body to quickly go through the actions you will have to do on the rock wall," Wirtz said. She added that dynamic stretching can accelerate blood circulation to muscles, tendons and ligaments, which is the key to prevent sports injuries. Before climbing, Wirtz recommends that you do the following exercises:
Action 1: Stand straight, straighten your arms forward, kick your right hand with your left leg; change sides.
Action 2: Turn your arms back until your elbows and shoulders can move at the same time. Then move them forward and backward and forward.
Action 3: From the standing position to the cactus position: Turn both arms to the sides of the body, elbow to shoulder height, and the arm and the arm are bent at 90 degrees. Then use the elbow as the axis to rotate the arm, paying attention to keeping the elbow and shoulder at the same height; then switch back to the starting position.
Action 4: Standing, kick the heel of the left foot to the right hand; exchange. Followed by the same action, but kicked behind.
Action 5: Open and close your fingers as if you want to dry them.
Relax after climbing: maintain a long recovery posture
Leave these stretches to the end of the rock gym training and rock climbing. Restorative stretching, as the name suggests, can help muscle recovery. It also helps to increase the body's flexibility. For rock climbers, important areas that Wirtz thinks need to focus on include the chest, back, buttocks, back thighs, and forearms. The following are the stretching postures specific to these muscles:
Action 6: Hold your palm against the wall, keep your elbow shoulder-height and your fingertips down. This will help stretch the forearm and your fingers; change your fingertips upwards for another set. If you want to stretch more deeply, you can twist your body on the other side.
Action 7: Lie down and place a rolled blanket, a yoga block, a good climbing rope or a rock climbing helmet in the middle of your back. Arms naturally open on both sides of the body, this action helps stretch the chest muscles.
Action 8: Sit down, stretch your right leg, bend your left leg, place your left ankle on your right leg's lap, and your body leans forward. This action helps to stretch the hips. Pay attention to pressing the chest instead of the head when leaning forward, and keep the hips on the ground. Exchange two legs.
Action 9: Lying down, bending your knees, and turning them aside to twist the spine; switch to the other side. Keep shoulders and arms open on the ground during the period. For deeper stretching, straighten one leg and bend the other leg to the other side.
Action 10: Lie down, bend your knees and point your feet in the direction of your back. This position will stretch your quadriceps. If you feel that this pose is too difficult for you, or feel knee discomfort when doing it, put a yoga brick or rolled blanket on your back. You can also stretch only one leg at a time.
Wirtz said that a thunder-free stretch can help rock climbers warm up, increase flexibility, concentrate on the rock wall and recover better. It should be an integral part of every rock climbing.
Translation: Ji Yun
Canvas Bag
Canvas bag and Shopping Bag has large capacity and it's very convenient for daily commuting. Canvas bag has so many divers patterns, customers can use it not only for students and office workers, but also for groceries and shopping. Canvas bag use a casual style which can be public adopt.
Jilin Y.F. Imp & Exp Co., Ltd is an exporter and manufacturer (Cang nan Y.F. Stationery & Gift Co., Ltd.)in Creative products, such as Backpack ,Shoulder Bag, Pencil Case , Handbag,Multifunctional Bag. Coin Purse .Cosmetic Bag.Storage bags. File Holder.Canvas handbag and Notebook etc. which is a professional stationery company setting research and development, producing, sales and trade into one. Our company always takes quality, service, efficiency and innovation as our management philosophy. Since our brand Y.F. has been put on the market, the products sell well throughout the country consistently, and be exported to Europe and America,, and South America countries as well as regions, where the product enjoys great customer loyalty and good population. Choose Y.F. is not to choose a batch of stationery, but to choose a commitment and responsibility, Thanks for your attention, support, trust an cooperation. Wish to establish long-term business relationship with you in the near future.
Canvas Bag,Canvas Backpack,Canvas Tote Bags,Canvas Messenger Bag
Jilin Y.F. Import & Export Co.,Ltd , https://www.yfpencilcase.com
![<?echo $_SERVER['SERVER_NAME'];?>](/template/twentyseventeen/skin/images/header.jpg)
