In fact, for the vast majority of ordinary people, walking into the desert Gobi is a big challenge for their body and mind.
That's what we need to doPrepare your body and mind in advance.
Well, we shouldHow do you train right ahead of time? Let's take a look
Participating in the desert Gobi team building, trekking must be an unavoidable linkIn the process of hiking, we often have to carry food, water, personal items, etc., which are more or less challenging for the muscles of the individual when hiking with weights.
Especially the muscles of the abdomen and legs. In exercise, usually the method of muscle exercise is mainly divided into equipment exercise and non-equipment exercise, here we mainlyIt is mainly exercised without equipment, so that everyone can exercise anytime and anywhere.
a. Push-ups.
When practicing push-ups,Extend your arms until the tip of your nose almost touches the ground, while keeping your body straight(Be careful not to cock your buttocks, and don't blindly pursue quantity and ignore quality).
b. Pull-ups.
Stretch out your arms and grab the crossbar, inWhen pulling up, make sure that the throat is over the bar and the legs are crossed between the ankles(When doing pull-ups, keep the force steady and not the force).
Desert The Gobi terrain is complex, the surface is uneven, and the soft and hard are different. Improves flexibility to help avoid strains and other accidental injuries caused by hiking in this unique environment.
a. Walk easily and briskly.
Walking briskly for five minutes a day can increase your heart rate and heat.
b. Move the head muscles.
Gently turn your head from one side to the other and twist it left and right, then tilt your head back from one shoulder to the other, make a 180-degree rotation around your back, and finally turn your head around your neck for a 360-degree movement.
c. Stretch your arms.
Swing both arms forward for a few minutes, then change direction and turn back.
d. Exercise back muscles.
Stand with your feet shoulder-width apart, arms raised, and then turn your waist from side to side, but don't turn your head with your waist, taking care not to overexert yourself.
e. Stretching exercises.
Support your body on one leg, hold the knee of the other leg with your hand, lift the leg firmly towards your chest, and repeat the same movement on the other leg.
For the desert Gobi team building, under normal circumstances, long-distance and long-term hiking is also an extremely important part of it.
Therefore, it is especially important for those who are about to participate in the endurance improvement. However, you need to pay attention to doing what you can, step by step, and avoid excessive fatigue.
Taking running as an example, people who have just started running can generally choose a distance of 3 to 5 kilometers first and run the whole distance at a constant speed as much as possible. Then slowly try to complete a longer distance in the same amount of time.
a. The running posture should be reasonable.
The upper body should be straight and slightly leaned forward, the shoulders relaxed, the elbows naturally bent, and the arms swing back and forth at the sides of the body. During running, both feet should be elastic and full foot on the ground, and the stride length should not be large, but the cadence and stride length should be even.
b. Maintain the rhythm of breathing.
Breathing should have a certain rhythm, and the mouth does not have to open too much when breathing through the nose and mouth at the same time.
c. Choose the right time.
Workouts can be early in the morning or between 4 and 5 p.m., when the temperature is comfortable, not easy to catch cold, and the air has a high level of oxygen.
People who do not usually have the habit of physical exercise should follow the principle of gradual progress, if the amount of exercise greatly exceeds the usual load, it may cause sports injuries, and the effect is counterproductive.
For those who don't have a foundation for exercise, there is no need to worry. You can walk 10,000 steps a day for 21 days before the activity starts.
Learn these tricks and get movingSee you in the Gobi Desert!