Sichuan Youth climbers daily training content:

First, endurance training: including heart and lung function and muscle endurance.

Content:

1, long-distance running, distance is a woman, 15 laps (400 meters standard track), men's 20 laps.

Requirements: from slow to fast, can not be turned into a half-way to go, but can not be stopped; nose deep breath, followed by accelerated after the nose and mouth, especially in conjunction, pay attention to mouth breathing into the air from between teeth in order to avoid inhaling the air is too cold; the average Men's speed can not be less than two minutes per lap, 20 seconds, the woman can not be less than two minutes per lap, 40 seconds.

Views: at least three times a week.

2, weight-bearing cross-country

Requirements: time a day or two days, location is around 2000 meters-level ridge of a hill or walking path. 25-30 kg weight-bearing women, men 35-45 pounds.

Views: weekly or bi-weekly.

1, strength training:

Content:

1, thigh strength training: take the "duck-step" approach is squatting to the thigh parallel with the ground, upper body straight, maintaining such a position to move forward, buttocks can not be carried up. A distance of 30 meters and went to relax after returning to the starting point, this is a round-trip, short of a group, were made by five groups, the groups are no longer among the rest.

2, calf strength training: Hing Wah Street West foot jump is upright body, Shuangshoubaotou, legs naturally separate from heel Hing Wah Street West on the way forward jump, high jump a little as far as possible. Note: This method is the training of a calf so do not force the thigh, knee bent just to maintain a normal, rather than force and force, heel does not fall to the ground floor is always before the soles of their feet, take-off force and the landing force is to complete the leg. Distance 30 meters, go back to the starting point to relax after the skip to end, a total of five groups do, in the middle without a break.

3, upper limb strength training: push-ups and a group of eight, a total of five groups, rest 30-50 seconds between groups; pull-up a group of six, a total of five groups, rest 30-50 seconds between the two groups.

4, waist strength training: sit-ups plus swivel 15-20 times a group of a total of three groups.

Second, balance training:

Content:

1, one leg balance, that is, to stand with one foot backwards and so on to complete bend forward movement, for the more stable the better;

2, dynamic balance, select a narrow Hom best a little longer, as in the above balance beam walking, as walking, each accumulated at least 200 meters away, landing the number as few, hop grid painted on the ground effect is also good.

3, flexibility exercises:

Content:

1, horizontal bar overhanging the aim of stretching limbs;

2, stretching, under the waist, pulling ligaments purpose;

3, stretching the muscles on both sides.

Strength, balance and flexibility training for at least three times a week, preferably connected to the endurance training (running), the attention to high-quality completion of the action. The task in a climbing began increasing the amount of the first two months, long-distance not less than four times a week, other training at least five times. Prior to departure, 10 days beginning reduction, to avoid muscle fatigue. Author: North South West East