Rock climbing fitness methods to build “Spider-Man” hands and perseverance

When it comes to fitness sports, we have to mention indoor rock climbing, which is a challenge to the limits of the sport, this sport not only requires excellent physical strength, but also has to have a strong willpower, at the same time we can also use rock climbing as a competition project, then remember to need a certain method, the following to see the rock climbing fitness methods it!

Understanding rock climbing fitness methods to build a solid body

Rock climbing techniques

There are many pivot point shapes on the rock wall, and dozens of common ones. Climbers should be familiar with the shape of these pivot points, know where to grip the different pivot points and how to make force. According to the protrusion (or depression) on the fulcrum position and direction, there are gouge, pinch, pull, clutch, grip, push and other methods. But also do not stick, the same fulcrum can have a variety of grip methods.

Climbing technique skills

When gripping the pivot point, especially when the horizontal force, arm position to low, rely on the downward pull to increase the horizontal friction; to make full use of the thumb force, try to put the thumb on the pivot point. For the common horizontal shallow groove of the pivot point, you can twist the thumb over and snap the side of the belly into the flat groove, or across the back of the index finger and middle finger, can add a lot of force.

Climbing in the finger strength is very important, usually available finger push-ups, pull-ups, finger hanging pull-ups, lifting and pinching weights and other methods of practice. Now some foreign masters have been able to reach the strength level of single-finger pull-ups. When climbing a long route, you can choose an easy section and rotate the two hands to rest.

The resting section should be chosen without elevation angle or elevation angle is small, and the hand has a large pivot point. Rest with both feet on a stable pivot point, arms straightened (it is difficult to get rest when rugged), the upper body back, but the waist must be forward top out, so that the lower body close to the rock wall, the weight pressed into the feet to reduce the arm baggage, do sports fingers, shaking hands action to relax, and rub some magnesium powder to avoid slippage.

Rock climbing foot method

This kind of shoes sole made of hard rubber, slightly thick forefoot, the body of the shoe made of tough leather, the toe is more pointed, the sole abrasion force is large. Wearing this kind of shoes, feet on less than a centimeter wide pivot points can firmly support the weight of the whole body. In the purchase of such shoes, we must pay attention, do not buy large. The tighter the shoe, the stronger the force.

A foot can contact the pivot point of only four; the inner edge of the tip of the shoe (bunion); the outer tip of the shoe (four toe toe) and the tip of the heel of the shoe (important to turn the eaves when used to hang feet), and can only step into the width of a finger or so, not too much, such as putting all the palms of the feet up, in order to make the feet in the case of bearing force can rotate left and right to move, the implementation of the foot change, turn and other actions.

Rock climbing footwork skills

The accurate way to change feet is to ensure stability and not to increase the burden on the hands. To change from the right foot to the left foot as an example, first the left foot mentioned above the right foot, the right foot to the rightmost side of the foot in the pivot point as the axis counterclockwise (look down) rotation, the left side of the pivot point empty, while the weight is still on the right foot; left foot from above cut in, step on the point, the right foot shall be potential extraction, the weight transition to the left foot.

The action is even accustomed to, as if the soles of the feet are greased, the right foot slides out from the pivot point, the left foot slides in at the same time, the weight has been wrapped by both feet, the hands are only used to adjust the balance. Feet in the climbing process in addition to supporting the weight, but also commonly used to adhere to the body balance. Feet do not always have to step on the pivot point, sometimes to put a leg hanging out, to adjust the position of the body’s center of gravity, so that the weight is firmly transmitted to the other foot.

Rock climbing center of gravity.

In climbing, you should be clearly aware of the position of your 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 in the movement and maintain body balance. In fact, it is best for beginners not to rush to climb high, but to do a period of panning practice first, that is, to move horizontally from one side of the rock wall to the other side, to experience the basic techniques of center of gravity, balance, and the use of hands and feet. In the most basic three-point fixing, when changing points with one hand, generally move the center of gravity to the opposite side, so that the hand has no load before leaving the original pivot point, and can easily strike. When moving laterally, sink the center of gravity downward so that the hands hang on the pivot point instead of laboriously gouging and pulling the pivot point.

It is generally believed that the body should be as close to the rock wall as possible, which is correct, but it is common that some masters often have their bodies far away from the rock wall, this is because they commonly use the side pull, hands and feet with the same point, balance the body and other technical movements of the preparatory movements need to have a certain space between the rock wall, just the moment the body rises, the body stick to the rock surface. Usually the center of gravity adjustment is mainly achieved by pushing and pulling the waist and hips and leg balance. Waist is the center of the body, its movement directly move the center of gravity, a larger movement often form some very beautiful movements, the legs lateral extension, the use of the weight of the legs and feet to balance the body is also common practice.

In general, the feet should be stepped on solid, and then reach for the next point, rather than the feet false step, by pulling from the hands to make the body move up. Be sure to pay attention to experience the power of the legs to lift the center of gravity upward, the hands are only to maintain balance when moving upward.

Rock climbing side pull.

The side pull is a very important technical movement, it can save the upper body strength extremely large. It can make some of the original difficult pivot points can be easily reached, especially in the overhead angle lot is used a lot. The basic technical point is that the body side to the wall, the opposite side of the body hands and feet contact the wall, the other leg straight to adjust the body balance, rely on the strength of a single leg to lift the body, grasp the pivot point above.

The left hand grips the pivot point without moving, for example, the body faces left, the right leg bends and steps on the pivot point, the left leg is used to maintain balance, the right leg stomps on the pivot point to generate force, and the right hand reaches out to grip the pivot point above. Due to the physical conditions of the human body, the knee is bent forward, if facing the rock wall, lifting the leg to step on the point is bound to put the body out of the top, instead of the body side to the wall can be a good solution to this problem, the body more against the wall, more weight to the feet, and can use the height of the upper body to reach a higher pivot point.

Side pulling action has the following aspects should be noted: body sideways to the rock wall, stepping point foot should be stepping point with the outside of the toe, do not step too much, in order to facilitate the change of foot or turn. If this point is high, you can pull the pivot point with both hands after the side, fall back on your hips, increase the space in front of your waist, lift your foot and step on the point, then pull the weight back to this foot with both hands, lift the other leg, do not step on the point, keep the balance with.

The fixed hand is only responsible for pulling the body to the rock wall, the body is completely powered up by one leg, not by hand to save arm strength. Before the launch of the force, the waist and ribs to the wall, the weight to the feet, never loose fall, this should be especially noted when climbing the angle of elevation.

The mobile hand should be lifted upward before the force is launched, and the rib should be pressed to the rock surface, otherwise the hand will be paddled from the bottom to the head after the stirrups are lifted, and the body will be pushed away from the rock wall in the middle, which will increase the burden of the fixed hand. After a side pull, depending on the position of the pivot point, you can do a second consecutive side pull, after the hands grasp stable, to the power foot as the axis to do a turn, face turned to the opposite side, the balance leg in front of the power leg cross and over, to the outside of the toe to step on the next point, then the balance leg into the power leg, mobile hands into a fixed hand, do the next side pull action. In between the foot power foot stepping point must be less, otherwise it is not easy to do the turning action. Side pull is mainly used when the angle of elevation and pivot point alignment is nearly straight.

The benefits of rock climbing.

1, rock climbing can exercise people’s sense of balance

When people walk on the rock wall, the basic posture of the action is “three points do not move, a point to move”, to do so by the human sense of balance.

2、Rock climbing can increase the self-confidence of people

Rock climbing can increase the self-confidence of people
Of course, in the face of a much higher than their own rock field, still insist on overcoming difficulties, when the completion of rock climbing up high, at this time will be more self-respect than others more confident.

3, rock climbing can exercise people’s attention, concentration

When climbing, people need to focus on the rock under their feet, pay attention to every detail of their body, which helps to develop people’s concentration on things.

4、Rock climbing helps to improve one’s motivation

The process of rock climbing is very difficult, when relying on their own strength, to overcome gravity, climbing, will always face the choice of giving up or continue to persist, when overcoming all kinds of difficulties to the top, more will stimulate people to go in.

5, rock climbing helps to improve physical quality

Rock climbing helps to improve physical fitness
Rock climbing is a suitable exercise for the body, in the time of rock climbing sports, you need to use the strength of the hands and feet, to resist gravity, bear their own gravity, the physical strength of the exercise is beneficial.

6, rock climbing can also exercise people’s flexibility and sense of coordination

Rock climbing requires physical strength, in addition to physical coordination and flexibility is also necessary, in foreign countries, there are doctors use rock climbing for children’s muscle development, eye, body coordination correction.

Conclusion: rock climbing as a line of sports and fitness sports, more and more loved by everyone, especially those adventurous men, extremely beloved of this sport, I introduced the method of rock climbing hope you can take a good look, these are conducive to improve climbing skills, but also increase your knowledge of the sport! But remember that safety can not be ignored!