Hike through skills and essentials

Hike crossing refers to the distance traveled from the starting point to the finish point mainly by walking on the hiking area. There may be an outdoor activity that spans the topography of mountains, jungles, deserts, snow fields, streams, canyons, etc. The comprehensive skills required in the field are high, and it is a combination of mountain climbing, rock climbing, rafting, river tracing and field survival. Traversing people must have good physical fitness, stable psychological quality and moral standards, but also have a helpful team spirit. After a successful traverse, you must carefully tailor your travel plans to understand the areas you want to walk through, including the weather, landscape, difficulty, risk factor, equipment, food, medicine, etc.

Traversing through the characteristics of being rich in knowledge, exploratory, unpredictable, etc., traverseers must master relevant field survival knowledge and skills to deal with the ever-changing field conditions. Trekking through mountains and jungles, desert wilderness, snowfield glaciers, canyons, plains, mountains, the Great Wall, ancient roads, grasslands, lakes, rivers and many other categories of hiking. A healthy body and good physical reserves are one of the most important conditions for hiking. There is no short cut to this and a fitness training program that suits you must be developed to gradually increase in endurance, strength, and weight-bearing. Physical endurance training can be achieved through swimming, climbing, long-distance running, and cycling. Strength training can be done every day. Push-ups, lifting dumbbells, sit-ups, pull-ups to get.

The basic principles and essentials of walking: Walking is not just a leg exercise but a full-body exercise. Pay attention to balancing the body and adjusting the pace by swinging the arm. Control the rhythm, the best walking speed is to walk without breathing, try not to exceed 120 beats/minute, keep your back shoulders back, take a deep breath from the abdomen, touch the ground with your feet, and move from your heel to your toes. Walking rhythm to go, do not when fast, slow down when running, try to maintain uniform. At the beginning of walking, you can slow down a bit and let each part of the body warm up first. There is a process of adaptation. After 5-10 minutes, the pace is accelerated. From a safety point of view during walking, players should maintain a reasonable distance. Usually 2-3 meters, this can prevent someone from being suspended for various reasons, such as tying shoes, undressing, drinking water, etc., suspending players and forward players will not affect each other, under normal circumstances, the suspension of the player to the right During the stay, when the forward team members cross from the left and meet other incoming teams, they also press me to the right and left, politeness passes, and the safety distance between the suspended personnel and the team cannot exceed ten minutes or 200 meters during the day. Must be within 5 minutes or within 20 meters. In walking, it is necessary to develop a good habit, concentrate on walking, not to laugh while walking, playing and playing, but also can not sing out loud, this will not only distract the attention of other players, but also needlessly consume their physical fitness.

When the walking center of gravity is on the uphill, it should be in front of the sole of the foot. The body should lean forward. When the person is going downhill, the center of gravity should be on the back of the foot. At the same time, the center of gravity should be lowered, and the body should droop slightly. Whether it is going uphill or downhill, for steep slopes, You should take the shape of zigzag and try to avoid going straight up and down. This is a relatively safe way to go. When climbing uphill or downhill, the rocks, branches, and rattan that you climb must be pulled by hand to see if you can Force to do other climbing up and down movements. Frequent players often cause accidents because they pull dead branches and rattan sticks and fall.

The principle of rest in walking should also emphasize methods. It is generally a combination of length and length. It is shorter and longer. In general, take a short break on the way and try to control it within 5 minutes, and do not remove the backpack and other equipment. It is better to take a rest every 60-90 minutes for a long time. The rest time is 15-20 minutes. If you take a long break, you should remove all the load-bearing equipment such as a backpack. Stand and adjust your breathing for 2-3 minutes before you sit down. Stop and sit down to rest. This will increase the burden on the heart. You can massage your legs, waist, and shoulder muscles with each other or between the players. You can also lie down and raise your legs so that the blood in your congested legs can return to the heart as much as possible. Remember: rest is active and active, and not just lying down and taking a break.

When walking on foot, you should bring sufficient drinking water, about 3 liters per person per day, depending on the weather, increase or decrease, rather not less. If there are water supplies on streams, lakes, ponds and rivers on the way, we must first observe the pollution of the water sources, whether there is no livestock activity, whether there are dead animals in the water, whether there is contamination of feces, caterpillars, and whether black hair is stinking, according to Observed conditions, the use of precipitation, filtration, segregation and other methods before drinking.

Under normal circumstances, it is best to rub the lips with a small amount of water, after 3-5 minutes, the lips are not itchiness, odorless and tasteless before drinking. Supplemental water in the field, if possible, it is best to boil for five minutes before drinking. Drinking water should be based on the principle of less quantity and more time. Drinking water is also active. Do not wait for thirst to passively drink water. Every time you drink two or three small mouthfuls, it's good to be too thirsty and you can drink for a short time, increase the number of times you drink water, drink too much water once, and the body can't absorb the precious water source, but it increases the burden on the heart. It is better to use 250cc/15min as the supplemental water consumption method for outdoor sports such as walking. During normal walking time, urination should also be 4 hours/time. You can observe the color of the discharged urine to understand the symptoms of water loss in your body. Urine is dark yellow, slightly thirsty, normal pulse rate is mild dehydration, urine is dark yellow, dry mucous membranes in the mouth, thirst, pulse rate is accelerated but weak is moderate dehydration, severe dehydration is without urine The pale skin, shortness of breath, thirst, lethargy, rapid pulse and weakness are very weak.