Several points for attention in hiking.

A donkey friend is the name of a lover who loves independent and self-help travel. They live in the wild, bear hardships and stand hard work, and measure the great rivers and mountains of the motherland with their footsteps. However, long-term high-intensity wading through mountains and rivers is no small test for a person's physical strength and endurance. Bian Xiao of Tibetan-Chinese Bilingual Network believes that when hiking, you should adjust your back, control your balance and pace, sink your back and shoulders, take a deep breath in your abdomen, and land on your feet. You should always walk at your own speed and try to keep it constant. Don't run around fast and slow. The most suitable speed is to walk without breathing, and can maintain the speed of walking all day.

Of course, hiking has many skills, and Bian Xiao just compiled some experiences. Welcome friends to add comments.

1. At first, you can slow down and let all parts of your body warm up first. There is an adaptation process. It takes 5- 10 minutes to speed up the pace.

2. Players should keep a reasonable distance, generally 2-3 meters. The general team's safe distance should not exceed 10 minutes or 200 meters during the day, and it must be within 5 minutes or 20 meters at night.

3. Be sure to follow your own pace and rhythm. Don't try to be brave, follow the strong donkey, it will consume a lot of physical strength. As a result, haste makes waste. It's best to find a companion with the same speed as yourself.

4. When climbing up and down the slope, try to pull stones, branches and vines with your hands to see if they can withstand the force, and then do other climbing up and down actions to avoid accidental injury.

Don't just walk with your head down and miss the surrounding scenery. Walking outdoors, fitness is just one of the purposes. Don't run away for some so-called "self-abuse" purpose. Sometimes, great physical efforts don't pay off.

5. Know your physical strength, learn to walk comfortably, and make scientific and effective use of your physical strength.

6. Rest and eat as planned, adjust the plan in time according to everyone's physical condition on the way, and extend the crossing time if necessary. Avoid unnecessary physical overdrafts and leave room for unforeseen accidents in the future.

7. "Eat more and drink more" when reloading on foot: The definition of eating more and drinking more is not overeating. If you eat too much, you may not be able to walk. Eating more and drinking more here refers to the frequency of eating and drinking. When hiking, the human body will lose a lot of heat. In order to replenish physical strength, it is necessary to replenish water and food in time.

8. Drink water in small quantities and many times. Drinking water is also active. Don't wait for thirst to drink water passively. It is better to drink two or three sips at a time. If you are too thirsty, you can shorten the time of drinking water and increase the number of times of drinking water. If you drink too much water at a time, you will not waste precious water, but will increase the burden on your heart. You can drink plenty of water before climbing a big slope.

9. Rest when walking should be combined with length and length. Generally, the short rest on the way should be controlled within 5 minutes as far as possible. Don't take off your backpack and other equipment, mainly stand and rest, and adjust your breathing. Take a rest every 60-90 minutes, and the rest time is 15-20 minutes. Take off all the weight-bearing equipment such as backpacks and stand for 2-3 minutes before sitting down. Don't sit down and rest as soon as you stop, it will increase the burden on your heart. You can lie down, raise your legs, and let the blood in the bloodstained legs return to your heart as much as possible. Remember: rest is positive and positive, not just lying down.

10, don't take off your shoes at rest. Walking for a long time will definitely swell your feet, and once you take off your shoes, it will be uncomfortable to put them on again.

1 1, the temperature difference between day and night in mountainous areas is large, and the temperature will decrease with the elevation (-6 degrees/vertical 1000M). It is necessary to keep warm, especially after sweating a lot and before going to bed. Prepare warm clothes and choose a suitable sleeping bag accordingly. When clothes are wet by rain or sweat, the heat dissipation rate is amazing. At this time, dry underwear should be put on as soon as possible. If possible, you can choose underwear with sweat-wicking and quick-drying fabrics.

12, don't risk walking at night easily. Many people get lost in places with poor visibility and stumble easily at night. When you have to walk at night, you'd better have headlights. A flashlight will occupy one hand, which is not conducive to balanced protection.

13, pay attention to protect the knee joint and develop a correct walking posture. It will bring you a lot of convenience if you can carry two trekking poles with you when reloading. It can also reduce the possibility of knee joint injury due to impact.

14, crossing in the wild, feet are the most diligent and hard, so you must be kind to your feet. Don't wear new shoes, because the feet and new shoes haven't run in yet, and wearing new shoes is easy to make your feet tired and injured. You will encounter various situations when reloading in the mountains, so you should choose suitable high-top hiking shoes. Hiking shoes have thick soles made of hard rubber with large and deep patterns at the bottom, which can play a good anti-slip role; Can effectively protect feet on gravel and uneven roads; The upper is tall and hard, which can support the ankle; Water doesn't easily soak into these shoes.

After putting on your shoes, feel whether your toes can move. If you can't move, the shoes are too small and there should be a certain gap in the front of your toes. Also walk around and have a look. If the heel slips between the heels, it is easy to scratch your feet. This kind of shoes is not suitable.

15, don't tie your shoelaces too loosely or too tightly, which will make your feet tired prematurely and easily hurt. It is best to use flat ribbon shoelaces instead of round rope shoelaces, because rope shoelaces are not easy to fasten and loosen.

16, the size of socks should be moderate, and it is best to choose fabric socks with sweat absorption, perspiration and good touch, which are suitable for walking for many days. If outdoor activities are long, prepare more pairs of socks.

17. In addition, in places where there is much friction between feet and shoes, you can apply some vaseline or grease skin care products to reduce friction and prevent feet from being damaged.

Outdoor hiking skills

Kamibu

In the process of long-distance walking, don't think it is enough to strut forward. This is actually a wrong idea. You know, striding is to use the explosive power of leg muscles, after all, it is limited. What we need more is a kind of endurance, and nothing can be completed in one step. So a smaller stride will not have a big impact. Make full use of the toughness of our leg muscles, they are quite effective in a protracted war.

blow

Then we should adjust our breathing and try to keep our breathing and movements in a rhythmic state. Keep your muscles moving slowly and endlessly, plus breathe smoothly and evenly. Simply put, you are breathing almost every step of the way. Marathon runners can breathe every two or three steps on average during the race. If we are not used to it, we can also force ourselves to breathe, just take a deep breath. But be careful not to push too hard, or you will strain your lungs and intercostal muscles. Good breathing is a good way to keep energy in the body.

Use muscles

To make walking the most natural rhythmic aerobic exercise, we should also make full use of this rhythmic muscle movement when going up and down slopes, so as to reduce the burden on bones and joints as much as possible. Especially when going downhill, especially those long-distance downhill, you must use your feet well, so that you can have an immediate effect.

Because instead of having a bad effect on bones and joints for a long time, it is better to let the muscles bear more. Rest supplement and reasonable arrangement of rest time during the journey, as well as timely replenishment of energy. After walking for a considerable period of time or distance, you should have a proper rest. When resting, you should take in some sugar and water that can be converted into energy immediately, so that your body can be replenished in time, so as to recover your physical strength quickly. You can untie your shoelaces, but you must remember not to take off your shoes before you arrive at the campsite. Because your feet will swell slightly during a long walk, you will have a rest and take off your shoes. The next road will only make you miserable.

Walking skills in different sections

Hiking is an outdoor activity. Where the terrain is complex and diverse and inaccessible, there is no ready-made road to go, and there is no clear road sign to point out the direction. It is a satisfaction to read every inch of land by relying on maps, compasses, plus your heart and feet, leave your footprints in beautiful and refined or simple vicissitudes, and observe and learn all kinds of useful knowledge in gloomy and quiet or smart jumping.

However, hiking is inseparable from crossing the road. The quality of road conditions is directly related to whether we can cross smoothly. Bad road conditions sometimes hurt us. If we can master the skills of walking on different roads well, we will be more relaxed and happy on the road. Walking, safety and happiness are our outdoor ideas.

Qingshiban road

Characteristics of pavement: This kind of pavement was mainly built in the late Qing Dynasty and the Republic of China. Gu Xiang Road is the main road, paved with green stone slabs of different sizes. Due to the age, there are many people walking, and the road surface of this bluestone road has become very flat. In case of rain and snow, it is easy to have accidents, from falls and sprains to serious fractures.

Hiking experience: not only wear non-slip shoes after rain, but also relax when going up the mountain. When walking, the center of gravity should not be too forward, and the direction of the center of gravity should be perpendicular to the slate on the ground. Try to use trekking poles. When carrying a big bag, the center of gravity of the bag should be lower in the middle, and try to hold the rock wall or trees with your hands. When going down the mountain, you must use a trekking stick and lean forward slightly. Try to step on the cracks in the slate, or on the grass beside the road. Keep a little distance between them to avoid shoveling several times after one person falls. It is best to use four-toothed crampons after snow. If you don't use crampons, your feet must fall on the roots or vegetation on the roadside, and trekking poles are essential.

Tiaoshi road

Pavement characteristics: the so-called jumping stone means that there is no obvious pavement. The so-called "road" is mainly formed by long-term rain erosion and mountain torrents in valleys and gullies. Walking on this road, you need to jump around on the stones, and the rotation, streams and boulders are intertwined, which is full of danger.

Walking experience: It is most important to overcome the fear of jumping stones, which requires concentration. Don't go to the canyon to jump rocks in the rainy season. Before or just after the rainstorm, be careful of flash floods. Prepare a pair of hiking shoes with thick soles and hard soles. Before jumping, check whether the shoelaces are loose, and then tighten the shoulder straps and belts of the backpack to make it close to the back, so as to avoid the backpack shaking and unstable center of gravity when jumping. When jumping a stone, your eyes should pay attention to the situation ahead, accurately judge the next foothold, and pay attention to the dark marks left on some stones as a long-term foothold. In addition, be sure to clean the soles. If sand sticks to the soles of shoes, watch your knees and front teeth.

dirt road

Pavement characteristics: This kind of pavement is very common, mainly due to the weathering of stones, and the formation of mountain skin without vegetation coverage after long-term trampling. Maybe you think this is the best way, what should you pay attention to! That's the idea. All wet. In the rainy season, this kind of pavement is the legendary muddy road, which is very easy to fall and hurt your knees.

Walking experience: After the heavy rain, the surface of the dirt road has been dried by the sun, but it has actually absorbed enough water. It's easy to get into danger when going up and down the mountain at this time. When walking on this road, the soles of the shoes must firmly grasp the ground and make full use of the trekking pole as a fulcrum to avoid accidentally stepping into a deep mud pit. In addition, the temperature difference between day and night in spring and autumn is large, and the dirt road surface is easy to freeze after rain and snow, and the risk factor is relatively high. In this case, it is very important to make full use of trekking poles and things that can climb up and down to ensure that the fulcrum is firm when climbing objects.

bush

Pavement features: There are many kinds of shrubs, which can be roughly divided into natural shrubs and artificial shrubs. Natural shrubs are mainly distributed in dense jungles, with many kinds of shrubs and relatively low. Generally, the soil is wet and soft, and there may be swamps, which is more dangerous. Artificial shrubs are mainly distributed in the foothills with relatively dry climate, and are artificially planted wind-proof and soil-fixing plants. Generally, the soil is dry and contains more sand, which looks hard, but it will slip when stepped on, and some areas have quicksand.

Walking experience: wear glasses and a hat, zip up your coat when walking in the bushes, and keep a distance of at least 1.5 meters between players to prevent the branches dropped by teammates in front from bouncing back and hurting themselves. Always remind the teammates behind you that it's too far away to get lost! When hiking through natural bushes, it is best to have auxiliary equipment and experienced team leaders or local guides to explore the road first. Pay attention to the short thorns of shrubs and the large number of mosquitoes. It is recommended to wear high-top non-slip soles, jungle boots with large concave-convex lines and long-sleeved trousers, and pay attention to protecting the face. Artificial shrubs are taller and more prickly than natural shrubs. It is recommended to prepare gloves (preferably leather), long-sleeved high-necked scratch-resistant pants and hiking shoes with good anti-slip grip. When hiking such shrubs, try to walk on a wide road with non-slippery soil, and it is best to hold live branches with fresh branches that can hold hands. Change branches steadily and settle down slowly.