1. Rules of rock climbing competition
1.1. Before climbing, you must wear a helmet and safety belt under the guidance of the protection coach, and then all other team members should “recharge” it. Then, when the protection coach says “start”, you can climb.
1.2 the time starts when both feet of the contestant are off the ground, and stops when they touch the orange pipe on the top of the rock wall.
1.3 during climbing, the rope grabbing time is increased by 5 seconds,
1.4 the climbing time shall not exceed 3 minutes, and the climbing shall stop after 3 minutes.
1.5 the top 1 / 3 of the competition results will be promoted to the final, and the prizes will be awarded according to the results. All participants will receive at least commemorative prizes.
2. Standard action of rock climbing
The three-point fixation method is the basic method of rock climbing. The main point is that there are certain requirements for the posture and movements of various parts of the body.
Body posture: when climbing rock cliffs, the body should relax naturally, stabilize the body’s center of gravity with three fulcrums, and the center of gravity should move with the transformation of climbing movements, which is the key to whether rock climbing is stable, balanced and labor-saving.
Arm movement: when climbing the artificial rock wall, the first finger joint is required to tighten the fulcrum, the wrist should be tight, the palm should be attached to the rock wall, and the forearm should also sag with the palm clinging to the rock wall. During the pull-up, the finger (grip) should press down and lift the arm. However, when climbing natural rock walls, their movements change greatly, and various methods of force should be used according to different fulcrums, such as grasping, grasping, hanging, picking, picking, pinching, pulling, pushing and supporting.
Foot movements: the key points of foot movements are that the legs are rotated outward, the inside of the big toe is close to the rock surface, the legs are slightly bent, and the body center of gravity is maintained with the foot as the fulcrum. In the case of different sizes and directions of the fulcrums on the natural rock wall, they should be flexibly used. But keep in mind that your knees should not touch the rock surface. In addition, when you step on the fulcrum with your feet, you must not use too much force and master the direction of force.
3. Precautions for rock climbing
Before climbing, you should change into appropriate clothes, move your joints, relax your muscles, adjust your psychology, and make yourself in a flexible state. When you fasten the safety rope, you must rely on your strength and wisdom to challenge the cliff. In the process of climbing, you must always aspire to success, and any laziness means failure.
Before climbing, you should choose a good climbing route. Different heights, angles of rock paths, different positions and sizes of rock holes will have different degrees of difficulty. When climbing, we should rely on calm judgment and strong will. Through the coordination of limbs, we should keep three points close to the rock wall, keep the body’s center of gravity on the front foot, and reduce the burden of fingers and arms. When climbing and falling, pay attention to the falling trend, and properly support with feet to avoid scratching.
Select appropriate climbing equipment: for example, the method of tying knots, the use of downcomers and protectors, which must undergo strict training and practical operation. “Sailor’s Knot” and “double eight knot” are safer. After tying the safety buckle, you must ask your partner or yourself to carefully check and confirm. Only then can we carry out rock climbing activities.
Benefits of rock climbing
1. Increase body softness and sense of coordination
This is the key ability of rock climbing, which is more important than physical strength. In the medical field abroad, rock climbing has been used to correct children’s muscle development and coordinate hand, eye and body training.
2. Strengthen physical strength
What rock climbing requires is balanced strength and beauty of hands and feet, and enough to load their own weight and resist gravity. In this matter, girls are not inferior to boys at all.
3. Concentration
Stepping on the rock block and paying attention to every detail of the body’s displacement on the rock block can cultivate a person’s concentration on things.
4. Enterprising spirit
When you bear your weight on a climbing rope and “hang” on a high rock wall or tower, do you give up or continue to insist? It is not only courage that can be described, but also willpower, a sense of honor, and a determination to transcend oneself.
5. Self confidence
In the face of rock fields that are at least three or four times taller than their own height, they still resolutely face difficulties, and naturally have more self-respect and confidence than ordinary people.
6. Sense of balance
Known as the “Spider Man” walking on the rock wall, the basic posture of walking is “three points without moving, one point without moving.” it relies on a sense of balance.
Warm up before climbing
It is very important to warm up before climbing. It is easy to get hurt if you omit this step.
It is impossible to calculate how many warm-up activities are needed to improve climbing performance, but warm-up can indeed reduce the risk of pulling or even breaking muscles, so don’t ignore it. It is a necessary step before climbing or training. At present, there are still disputes about how to do the warm-up, but in any case, it is our suggestion to find the most comfortable way for you.
The best way to warm up is to jog for 10-15 minutes. Maybe there is no track near the rock wall, but you can run in situ, raise your knees as much as possible, and add jumping and back kicking. The first route is to move briskly for 30 minutes, especially when you are climbing with equipment.
Another big problem is that climbing is always stop and go. It takes a lot of time to set up the rope, and it’s easy to cool down. And making sure that a pioneer climber will consume more mental energy than physical energy, so when you climb, it may be easier to get cold. Therefore, before you climb, you must do anything that can maintain the muscle temperature.
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