When walking uphill, the center of gravity should be in front of the sole of the foot, the body leans forward slightly, the knees naturally bend, the legs are strengthened and the whole sole or the outside of the sole is used to land; You can also land on the ground with your forefoot, with a slightly smaller stride and a slightly faster pace, and your arms and legs swing in harmony.
2. Go down the mountain.
The upper body is upright or backward, the knees are slightly bent, the heels land first, the arm swings slightly, and the center of gravity of the body moves down smoothly. Don't walk or run too fast, lest you scratch your joints or strain your muscles. When the slope is steep, you can go up and down the zigzag road to reduce the slope.
When going uphill and downhill, you must try to pull stones, branches and vines with your hands to see if they can bear the force, and then do other climbing and climbing actions. Players often fall down and get injured because they are pulling withered and rotten branches and vines, which leads to accidents.
If you feel pain in your thigh, don't straighten your leg, which can reduce the burden on your thigh muscles and avoid knee joint strain or ankle strain and sprain.
3, all feet to the ground
For the speed in cross-country mountain running, the center of gravity of the sole will be slightly adjusted. However, if you climb the mountain for a long time, it is best to land with the soles of your feet at every step. Using the muscles of your hands is more stable than landing with toes or half soles, and it can also reduce the fatigue and sprain of your feet muscles. When using one or two trekking poles, you should also pay attention to keeping the stress balance of your feet.
4. Walking on the low steps
Climbing mountains is most afraid of climbing uphill and climbing stones, and your knees will be very sore the next day. If it is not necessary, don't step too high. Try to find a shorter stone to put your feet on, and avoid lifting your feet higher than the knees of your opponent's legs, which can reduce the burden on your knees and thighs.
Step 5 breathe smoothly
The most important thing in mountaineering is to breathe smoothly, especially when the slope of the mountain road becomes inclined. When you are out of breath, breathing skills can help you find the rhythm of your pace and then walk more smoothly. Everyone breathes differently. Some people will choose the method of "breathing one step at a time, breathing one step at a time". In any case, the most important thing is to find the breathing method they are used to.
6, rest with footwork
How to rest your feet when walking? In the next step, straighten the foot that supports the body weight, and the other foot is used to stopping in the air, so that the thigh and calf muscles can rest for one tenth of a second. This action seems insignificant, but it can greatly relieve the pressure of long-distance climbers and prolong their endurance.
7, figure-eight kneepads
Climbing a mountain with splayed feet looks funny, but it can actually shorten the time to straighten your feet and reduce the pressure on your knees. Especially when going downhill, if you feel sore knees and extremely tired, you will find the difference by walking in a figure of eight.
8. Go slow and don't worry about safety.
In the process of climbing, remember not to catch up with your companions Climbing the mountain should keep up with its own suitable speed and pace, which will last longer in the long-distance mountain line that tests endurance.
9. Don't "lock the joints"
When the thighs are overworked, you will unconsciously lock your joints when you walk, that is, straighten your legs. This can reduce the burden on thigh muscles and temporarily relax muscles, but it is easy to cause knee strain, knee impact injury, ankle strain and ankle sprain.
10, using knee pads and trekking poles
It is best to choose two trekking poles. Many people despise the use of protective gear. Do you think it's too trivial? However, it is strongly recommended to use these two kinds of protective gear, especially the trekking pole.