Rock climbing strength training method

Maybe many of our athletes have started to adopt various training methods in order to pursue better rankings and increase their muscle strength. Rock climbing is a very good training method that can help us exercise our biceps. Outdoor rock climbing strength training methods can help us improve our physical fitness in a short period of time. Let me introduce you to the rock climbing strength training method.

1. For all excellent rock climbers, the strength of upper and lower limbs is coordinated. For beginners or those who are not yet proficient in the technique, the strength of upper limbs is more important. When climbing, they often use upper limb pull-ups and lower limb push-ups and leg lifts to move the body. If the upper limb strength is poor, it is easy to get tired when climbing, which is manifested as arm weakness, soreness and numbness, and gradually lose the ability to grip. After losing the ability to grip, it is difficult to maintain body balance even with good lower limb strength. Therefore, to learn rock climbing, you must first practice the strength of the upper limbs. The upper limbs should be mainly based on the strength of the fingers, wrists, and forearms, and then combined with the strength of the ankles, toes, and legs, so that the center of gravity of the body moves in a coordinated manner with the different directions of force, and the coordination of the movements of the hands and feet will be smooth.

2. An important principle for effectively improving physical fitness is [periodic training], that is, setting different goals and progress for the [non-climbing period], [adjustment period] and [climbing period]. The focus of the [non-climbing period] (the continuous winter rain season) is to do high-load training for large muscle groups to strengthen the overall muscles and joints; moderate aerobic exercise to maintain or improve cardiopulmonary function; it is also the best time to increase flexibility. During the [Adjustment Period], the basic physical training of the previous period is adjusted to the training of climbing-related parts, with the emphasis on muscle endurance; attention is paid to maintaining flexibility and increasing aerobic exercise; of course, rock climbing twice a week is indispensable. During the [climbing period], regular rock climbing is the main focus, combined with appropriate training to maintain your muscle strength, flexibility, and cardiopulmonary function. Finally, what is often overlooked is the [rest period in activity] before returning to the [non-climbing period]. If you want to make long-term progress, don't skip this stage. At this time, you should engage in some leisure sports that can assist your rock climbing ability and relax yourself mentally and physically. For example, if your muscles are too tense and you often telegraph while climbing, you might as well go swimming more often.

The rock climbing strength training method introduced above can help us achieve a very good training effect. It can comprehensively strengthen the muscles in various parts of our body, greatly improve our immunity and resistance, and increase our muscle strength. At the same time, we must master scientific training methods.