Climbing the mountain is all about hard support,"Lie down where you goLess than 800 meters, chest tightness to vomit, breathlessness, and discomfort. Looking at the mountain friends who were overtaking around him, he had a big life!
The main reason for this is because I can't climb a mountain , get these 8 climbing veterans' climbing skills,Take care of every hill with ease.
Reduce the number of times you sit down
It is easy to climb thousands of meters above sea level, and under the continuous exertion of the legs, it is often more tiring to sit down when you feel tired. The point is, every time you sit down, you never want to climb again. 
Photo by Dream Wandering CC.
After sitting down and resting, the tired legs need to exert more strength to support the weight of the whole body and the backpack. Actually,There are many ways to rest, and there is no need to sit downHow to rest while climbingLean against the trunk of the tree. Lightens the burden on your legs and relieves stress. 
photo by Monkey King-6137Sit on the high groundIt is best to sit on a slope or a stone with a small height difference between you and your hips, and you don't have to spend a lot of energy to lift your whole body when you get up and walk. 
Photo by Jungle Walk.
Sit down on the gentle section aheadDo not go into a raised place immediately after restingAfter resting, the heart, lungs and muscles are in a calm state, and suddenly a huge amount of physical energy is needed, which will cause danger, not to mention, but also a waste of physical energy. 
photo by poplar
Lift your legs up the platform with your hands, and then press your knees with your hands to raise your body. There are many roads in the mountains, and suddenly you need to climb a high rock platform, so if you are very tired at this time, do not use the strength of your legs to rise your body.
Photo by Jungle Walk.
Because the legs have not stopped using in the process of going up the mountain, the muscles will be a little spasmodic and inflexible when they are extremely tired, so it is best to match the upper and lower limbs, which can save a lot of physical strength and ensure safety.
Master the correct climbing force point
It is difficult to go uphill and tired, and it is difficult to go downhill, and after a few rounds, I am out of breath, my knees hurt, and my toes hurt. The heart rate is so high that it's easy to get burned out.
Mountain climbing is like a marathon, master the right mountain climbing force point. to stand on the top of the mountain.
Photo by Nian Nian NN
How to go up and down the hill when climbing a mountain
Uphill
Try to letHeel strain。The heel is naturally on the center of gravity of the person, so the weight of the body can be distributed on the upper and lower legs and even the waist, which is about 1 3 less energy than climbing a mountain with the forefoot of the foot.
Climbing a mountain with the forepaws of your feet is equivalent to making your calves tired and your thighs idle. There are often rocks, stone ridges, etc., protruding from the slope, and you should step on them with your heels.
Photo by Braveheart Don.
When climbing
When climbing, you can try the outer eightThe figure-of-eight stride makes it easy to make the heel heavy, and also reduces the angle between the top of the foot and the calf to make the tendon comfortable
Although it doesn't go particularly fast, it doesn't stop, and the knee straightens up with every step, as if one step at a time.
Photo by 100 walkers.
Press the palm of your hand on the lower thighs to assist。One is to transfer the arm force to the leg in order for the arm and leg to form a moment;Second, the pressure of the palm helps the thigh muscles to be compact and exert force.
When you press one leg to lift the other, you will feel like you are pressing a stone.AdoptionBreathe deep belly and climb hills, will make the lobes of the lungs fully inflated, as if up the throat and down to the dantian. If it's cold, you can put the tip of your tongue against the palate and let your tongue warm up the cool air first, so as not to choke on a breath of cold wind.
Go down a steep slope
When descending a steep slope, walk sideways, center of gravity slightly back, steady one foot and then move another. But walking backwards on his back, his vision is not good, and he is too slow.
Photo by Dream Wandering CC. YesWalk with your back sitting, i.e. rubbing your buttocks, both hands also support the movement, safe and fast, just a little pants.
Keep your mouth shut and talk less
Climb the mountain and talkThe amount of physical strength and oxygen expendedIt's huge. When speaking, almost all of the oxygen inhaled by the lungs is used to speak, and the oxygen level in the blood also drops rapidly.
Therefore, less talking, more observation, more experience, and climbing mountains can stabilize the output.
Photo by Bottle Warrior.
Speaking is physically demandingIt is also necessary to mobilize multiple muscle tissues to mobilize blood from the heart to ** the need for exercise, which will makeThe amount of oxygen in the blood drops rapidlyIfShouting loudly and speaking continuously, the physical energy consumption is even greater. People who talk nonsense along the road will also be annoying, and hearing the constant noise of others in their ears is also very wasteful of physical strength, and even leads to an unhappy mood. So, if it's not necessary, try not to say it.
Adjust the pace and make your stride smaller
Mountaineering is different from normal walking, and walking in large distances will only prevent the knees from moving effectively, and excessive lactic acid accumulation will cause soreness and fatigue. Walking slowly in small steps can effectively reduce the accumulation of lactic acid, and moving your knees more can also allow lactic acid to be released quickly.
Photo by Dust Particle Player The reason why it is easy to get tired when climbing a mountain is mostly caused by striding on flat ground and speeding up to walk, which destroys the regular rhythm. If it's a long walk, don't rush. How to step when climbing a mountainstepUsing these 4 skills, you won't get tired of climbing the mountain flexiblyTurtle step
Adjust your pace and keep your stride smallerWalk at the same pace, don't take it in stride.
After all, the explosive power of the leg muscles is limited, and a kind of endurance walking should be required. A smaller stride will not have a big impact, but can make full use of the toughness of the leg muscles to keep walking tireless.
BlowWhen climbing, there are always people who can walk, and even a big uphill is effortless, mainly because they actively control the rhythm of walking, and their breathing and pace cooperate with each other. Regulate breathing and movement in a rhythmic statei.e. breathe every step you take
Be careful, don't push too hard, otherwise you will strain the lungs and intercostal muscles, and adjusting your breathing is a good way to maintain energy in your body.Use musclesTo make walking rhythmic, the most natural thing is aerobic exercise. When going uphill and downhill,Muscle movement is used to reduce the burden on bones and joints as much as possible. When going downhill for a long time, use your feet so that they can stop immediately. Rather than having a bad effect on the bones and joints after a long downhill, it is better to let the muscles bear more. photo by ShadowsRest supplementWalking for quite some timeOccasionally, after the journey,Take a break, arrange your rest time, and replenish your energy at the right time. You can take some sugars and water that can be converted into energy immediately, so that the body can recover faster. You can loosen your shoelaces when you restBut thousandDon't take your shoes off halfway
During a long walk, your feet will swell slightly, and if you take off your shoes halfway, the rest of the road will only be miserable.
Go up the hill and keep your center of gravity low
Climbing a mountain with a low center of gravity not only keeps you stride, but also saves physical strength: for example, a small person can save physical strength than a tall person climbing a mountain. Lean your upper body slightly forward to an angle that fits you and let gravity help you climb the mountain.
Photo by Xiao Someone X
How to set your center of gravity when climbing a mountain
Facing steep slopes,It's best to use both hands and feet. The ramp in front just makes up for the length of the arms, allowing the person to walk on all fours, which is one of the most energy-saving methods. Equipped can use a cane to achieve the same effect.
Trekking poles,It can support the body when going up the mountain to reduce physical strength, and can also provide stable support for the body when going downhill, protecting the knees and saving physical strength. Holding trekking poles in both hands and concentrating the strength of the whole body on the trekking poles is also a way to rest.
photo by Liang Xiaola
Use trekking poles correctly
During hiking, trekking poles not only maintain balance, uphill assist, and downhill braking, but also assist in pathfinding, snake prevention (self-defense) and shelter.
Therefore, whether it is a short hike in the city or a trek on a rugged mountain road, the correct use of trekking poles can reduce body damage and make walking more comfortable and safer.
Use trekking poles for uphill climbsVery steep uphill:You can stick two canes together in a high place, support your hands together, and use the strength of your upper limbs to drive the body up, and you can feel the pressure on your legs reduced a lot.
photo by Black without the moon.
When going up a steep slope, it can greatly relieve the pressure on the legs, and transfer part of the work done entirely by the lower limbs to the upper limbs.On a gentle ascent, you can stagger your canes as you normally would. Use trekking poles downhillGentle descent:Bend slightly, put your weight on the trekking poles, and stagger your poles. Especially when the road conditions are bad, descending on some gentle gravel roads, using double sticks, the center of gravity on the sticks, there is a feeling of walking on the ground, not a deep foot and a shallow foot, and the speed can be mentioned very quickly. photo by Xia Ah XiaVery steep downhill:At this time, trekking poles can only be a fulcrum, and they cannot relieve pressure on the knees and legs, nor can they help increase speed. However, at this time, do not speed up, otherwise it will hurt your knee and be dangerous.
Photo by Don Miao
3. Use trekking poles on flat roadsBad road conditions:Putting your weight on the rod can slow down the situation of a deep foot and a shallow foot. For example, a flat gravel road can be walked more steadily.
Photo by Victor Lung.
Flat road in good condition:If you are carrying weight, you can bend slightly and unload the burden onto the trekking poles by hand to slow down the impact on your knees. If you don't have weights and feel that trekking poles are useless, you can leave your hands free and make it easier.
photo by Flower World is too beautiful
Make the most of deep breathing
Uphill breathing is short, shallow, and irregular, which will only make the body more and more tired.
How to breathe when climbing a mountainWhen going up the mountain,Maintain a proper rhythm of gait and breathingto deliberately control the state of habit. In the face of a weight-bearing steep slope, try to exhale and breathe in step by step, deepen your breathing when you are tired, and deliberately slow down the rhythm slightly, so that your physical energy is evenly distributed with your breathing.
photo by Flower World is too beautifulRapid breathing is a waste of lung muscle movement, so that the same amount of exercise cannot absorb enough oxygen. With a good pace of walking and breathing, you can continue to hike for hours without stopping and resting, and without feeling tired.
At the same time,It is recommended to breathe through the nose and mouth at the same time, so that you can get more oxygen for climbing.
Climbers need to inhale about 150 litres of air a minute, while they can only inhale 50 or 60 litres per minute by breathing through their nose alone. (*My first mountaineering book).Photo by Instant noodles in the flavor of pizza sauce.
Drink water in time to replenish your strength
Dry thirst at the trailhead is a symptom of dehydration, but it is not the only symptom. When you are dehydrated, you feel tired, your feet and hands and other limbs become colder and colder, and you can even have symptoms such as muscle cramps, sweating, and nausea. Don't wait until you're thirsty to drink water passively, you should take the principle of less and more to drink water actively.
How to drink water when climbing a mountainIt is generally recommended to replenish 110 170 ml of water every 15 minutesDrink water slowly, not too violently
Drink hot and hot beverages whenever possible, replenish water at the same time, but also make the body warmer;
Photo by Bottle Warrior.
After the activity is completed, it is still necessary to drink about 500ml of water in batches, but do not drink a large amount of water at one time immediately, on the one hand, it will cause stomach distension and discomfort, and on the other hand, the water that exceeds the burden of the stomach and intestines cannot be absorbed, but will cause waste.
In general, the best way to replenish water consumed by outdoor sports such as hiking is 250cc for 15min.Photo by Jungle Walk.
You can drink functional sports drinks, effervescent tablet water, and salt refills, but it's best not to drink carbonated drinks to rehydrate, as carbon dioxide bubbles can take up space in the stomach and interfere with normal water intake. Mastering these 8 tips for climbing mountains without getting tired will definitely reduce your tiredness from mountaineering, and your legs will no longer shake from the mountain to the bottom of the mountain.