How to Climb 5.12 Chinese Version --- Chapter 2 Build Your Skill First
By Steven
(Source: Kaohsiung Weiyan Sports Climbing Club website http://microrock.n3.net/)
Contents First chapter Yes, you can climb 5.12
Chapter 2 Build Your Skills First Chapter 3 Welcome to Physical Training Camp Chapter 4 Wisdom Win Chapter 5 Climb Your First Article 5.12 (or Below Difficulties)
Chapter 6 Frequently Asked Questions
The second chapter first establish your skills
The focus of skill training: (for beginners)
Climb two days a week. Each time you climb from 60 minutes to 90 minutes, you can get the best results.
The first 30 minutes after each warm up can be used to learn new techniques.
Divide the newly learned skills into limit training (recruitment training) and practice until you are skilled; you must practice new routines.
Move the learned skills to practice at different angles.
When muscles are tired, practice some common techniques.
Always remind myself to climb better.
Imitate the action of the master but do not imitate their training
Meditation on the actions or sequence of climbs before each climb can speed up the effect of the training; and help complete the climbing of the route.
Climb different rock fields.
On the day of training, climb down each route that you climb (faster and better).
At-Sight practice is performed at least once a week.
Implement a "speed climb" at least once a week; it can help you climb quickly and correctly.
Perform a random climb exercise at least once a week.
The best climbing time
Do you need to climb a few days a week to get the best results? It is a question that is often asked; but there is no standard answer. Because it depends on many different factors; for example, the level of climbing ability, the form of climbing, the quality of rest, and whether or not weight training at the same time... and so on. For beginners, as long as they concentrate on skill training, they can improve quickly, but for advanced climbers, they must also strengthen their skills training and weight training in order to allow the slow and steady progress of climbing ability. Studies have shown that for beginners, in high-intensity climbing activities, the best results can be obtained by climbing twice a week. As the number of climbing days increases, the training effect does not increase, but this is because the body does not Get enough rest. In low-intensity climbing activities, because the exercise intensity is not so high, climbing for 2 to 4 days a week also has a good effect, which shows that the best climbing days and long routes (low intensity) of the bouldering shape (high strength) are the best. There are some differences in climbing days. The length of the best climbing time is also another important issue. The climbing time refers to the time from the start of the warm-up and the beginning of the climb, until it climbs to fatigue and cannot climb (ie, the time on the rock wall). Studies have shown that: if the practice time is too long and the type of training is too complex, the training effect will be reduced. The results also indicate that the total climbing time (ie, the total time on the rock wall) should not exceed two hours. The best time to climb should be around one hour. In an artificial rock field, within one hour; climbing a lot of routes with appropriate difficulty for about 5 minutes to get the best training effect. Frequent mistakes for beginners is that once you fall in love with rock climbing, you see that others are very interested, so you climb every day and climb day by day. This way, although there will still be progress, you may injure yourself. Remember! Remember!
By Steven
(Source: Kaohsiung Weiyan Sports Climbing Club website http://microrock.n3.net/)
Contents First chapter Yes, you can climb 5.12
Chapter 2 Build Your Skills First Chapter 3 Welcome to Physical Training Camp Chapter 4 Wisdom Win Chapter 5 Climb Your First Article 5.12 (or Below Difficulties)
Chapter 6 Frequently Asked Questions
The second chapter first establish your skills
The focus of skill training: (for beginners)
Climb two days a week. Each time you climb from 60 minutes to 90 minutes, you can get the best results.
The first 30 minutes after each warm up can be used to learn new techniques.
Divide the newly learned skills into limit training (recruitment training) and practice until you are skilled; you must practice new routines.
Move the learned skills to practice at different angles.
When muscles are tired, practice some common techniques.
Always remind myself to climb better.
Imitate the action of the master but do not imitate their training
Meditation on the actions or sequence of climbs before each climb can speed up the effect of the training; and help complete the climbing of the route.
Climb different rock fields.
On the day of training, climb down each route that you climb (faster and better).
At-Sight practice is performed at least once a week.
Implement a "speed climb" at least once a week; it can help you climb quickly and correctly.
Perform a random climb exercise at least once a week.
The best climbing time
Do you need to climb a few days a week to get the best results? It is a question that is often asked; but there is no standard answer. Because it depends on many different factors; for example, the level of climbing ability, the form of climbing, the quality of rest, and whether or not weight training at the same time... and so on. For beginners, as long as they concentrate on skill training, they can improve quickly, but for advanced climbers, they must also strengthen their skills training and weight training in order to allow the slow and steady progress of climbing ability. Studies have shown that for beginners, in high-intensity climbing activities, the best results can be obtained by climbing twice a week. As the number of climbing days increases, the training effect does not increase, but this is because the body does not Get enough rest. In low-intensity climbing activities, because the exercise intensity is not so high, climbing for 2 to 4 days a week also has a good effect, which shows that the best climbing days and long routes (low intensity) of the bouldering shape (high strength) are the best. There are some differences in climbing days. The length of the best climbing time is also another important issue. The climbing time refers to the time from the start of the warm-up and the beginning of the climb, until it climbs to fatigue and cannot climb (ie, the time on the rock wall). Studies have shown that: if the practice time is too long and the type of training is too complex, the training effect will be reduced. The results also indicate that the total climbing time (ie, the total time on the rock wall) should not exceed two hours. The best time to climb should be around one hour. In an artificial rock field, within one hour; climbing a lot of routes with appropriate difficulty for about 5 minutes to get the best training effect. Frequent mistakes for beginners is that once you fall in love with rock climbing, you see that others are very interested, so you climb every day and climb day by day. This way, although there will still be progress, you may injure yourself. Remember! Remember!
Dumbbell Bench,Incline Dumbbell Bench,Dumbbell Flat Bench,Dumbbell Stool
NINGBO CHEN WEI SUPPLY CHAIN MANAGEMENT CO.,LTD , https://www.nbchenweifurniture.com