Training this climber

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We had to intervene. not a step back!

And on the voltage knees are shaking,

And heart ready for the top run from the chest.

The whole world on the palm – you’re happy and it

And just a little bit jealous of the

Others – whose apex is yet to come.

– V. S. Vysotsky –

These guys are not limited to going to the gym. These boys can not live without the extreme. And what could be more extreme mountains? A lot of things, really. But as the old saying goes: «Better than mountains can be only mountains». Mountain climbing cannot be compared to anything, it is something that defies comparison, and while all sorts of vegans are trying to storm Elbrus, normal guys carefully prepared his flesh, soul and muscles to severe stress, is able to assess the quality of the alloy your eggs.

The main thing for the climber is, of course, endurance. Without it above 600 meters will not rise. Of course, you have to visit the climbing gym, learn to climb mountains, valleys, right to cling to and strengthen the insurance. Working with ammunition is a separate science, which, without guidance I don’t understand, but the body and organs to prepare you. Understand that you will spend the day on the cliffs, at high altitudes, working the whole body. You have to train the breath, because with the destroyed lungs of a smoker locomotive and shortness of breath in the rarefied atmosphere will not last long.

The climber does not hurt to ski, do gymnastics, swim and actively running, this is the kind of sport where skills from other disciplines will not be superfluous. Except that the specificity of the sumo hurt its volume. But it is advisable daily to keep yourself in shape and develop athletic skill.Even if you don’t go to the mountains (fun, to put it mildly, not cheap), these exercises will not go in vain. Can you go in industrial mountaineering, earn money and go to the mountains, or maybe just develop a never extra endurance. The main thing – to do, to plow Papa Carlo, and to know what you want: free to conquer the wooded hills, looking at inaccessible snowy peaks (well, don’t these exercises), or, as he sang Vladimir Semenovich, to rely on the strength of the hands, the hands of another, and hammered hook-and pray that insurance does not disappoint. Then, without of course in any way.

Exercises

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These exercises should be carried out every morning for 20-30 minutes at an intense pace. They are not intended to turn you into a duck, it is in climbing down. Just to develop the coordination you and keep you on your toes.

– Walk: 1-2 minutes.

– Lift the body to the bent legs. In flexion – exhale when straightening – breath. All as always. Do not overdo it, enough for 3-4 times.

Lying on your back, move your legs like riding a bike. It takes 40 seconds.

– Lie on your back, one hand on belly and the other on his chest. No need to do anything except breathe deeply. Slow deep inhalation and slow exhalation is finished. 3-4 times is enough.

– Spread your legs apart, stretch your arms in front of chest and alternately taps two times elbows back to failure, and then Nosrati them to their original position. Then take two times the outstretched arms back, and then return to its original position. The movement is performed sharply. Breathing arbitrary. Repeat 8 times.

– Standing on her knees between two stools, get on your hands on the stool. Then the most difficult: lift your knees to your chest, slowly lowering to the starting position. A great thing to develop coordination and train hands. Make no more than 3-5 times.

– Don’t take away the stool, lean on his hands, his feet in socks. Then there is the basic flexion-extension of the hands. No more than 6 times.

– You then need to do a very strange, slow but useful exercise. Raise the knee of the bent leg up with additional movement by placing hands on the foot. After slowly coming down. Perform 4 times each leg.

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– Stand in a normal stance, alternately swinging his leg down to the side. While the other foot rises on the toe. Hands along with a leg raised to the side, fingers unbend. In the same way – 4-5 times for each leg.

– Feet shoulder width apart, arms down freely, and in a position start trying to do the good old rifts. No more than 10-12 times. Immediately after the rapids walking on tiptoes, on heels, on the outer and inner sides of the foot for one minute. Only, for God’s sake, not schlock.

– Squats on one leg 5 times each. Here you know all about that.

– Spread your legs apart, hands in front of chest, and alternately turning the body right and left with breeding hand in hand. At least 5 times on each side.

– And now truly climbing exercise. Again, you will need a good old stools. If coordination is bad, it is better not to try. In this case, of course, and mountains to climb is not necessary. It means that one stool stands on the other. You are on the edge of the bottom, trying to work around it in a circle. A very peculiar exercise, but in the mountains skill is required.

– Then even worse: leave the stool in the same position and slowly and carefully try to climb to the top. This is real mountain climbing. Only, for God’s sake, put around something soft, a little something. Some for the development of balance suggest sitting on two stools, actively lifting weights or dumbbells.

– Classic vis on the crossbar or on the rope. To catch up to chin 3-4 times.

– Min on the rope (here and explain nothing).

– And then a slow walk for 3-4 minutes.

Workout

Here is a workout plan for endurance. Don’t need to do it daily, enough time in six days to run through rough terrain, to train the muscles and internal organs to perform work with medium load for a long time and develop endurance. This is what you need in climbing, and the ability to lift boulders, you’re not Greek Titan, goes to storm Olympus. Such exercises help to learn to relax unused muscles and to prevent muscle fatigue while walking and trainers teach athletes to combine the rhythm of the breath with the movement.

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– Distance: 5 km on moderate terrain. Slow walking-500 g (6-7 min); slow-running 1 km (6-6. 5 min); accelerated walking 2 km (20-21 min); sprinting: 1 km (5-5. 5 min); slow walking: 500 meters (7-8 minutes). Class duration: 44-45 min.

– Distance: 7 km, moderate terrain. Express walk: 500 m (5-7 min); slow run: 1.5 km (9-9,5 min); fast walking 1 km (8-9 min); slow running 2 miles (12-13 min); slow walking 2 km (28-30 min). Class duration: 1 hour 2 minutes.

– Distance: 10 km on moderate terrain. Slow-running 1 km (6-6,5 min); slow walking 2 km (28-30 min); sprinting: 1 km (5-5. 5 min); accelerated walking 2 km (18-20 min); slow running 2 miles (12-13 min); slow walking: 2 km (30-35 min). Class length: 1 hour 39 minutes.

– Distance: 10 km on moderate terrain. Slow-running 1 km (6-6,5 min); slow walking 2 km (28-30 min); sprinting: 1 km (5-5. 5 min); accelerated walking 2 km (18-20 min); slow running 2 miles (12-13 min); slow walking: 2 km (30-35 min). Class length: 1 hour 39 minutes.

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– Running 5 km with the objective to meet the GTO II degree (21-24 min).

Walking with a backpack weighing up to 10 kg at a distance of 20 km over rough terrain (12-15 min-1 km). Class length: 4 hours.

– Distance: 8 km on moderate terrain. Quick walking: 1 km (8-9 min); slow Jogging 2 km (15-33 min); fast walking: 2 km (16-17 min); slow run: 1.5 km (9-10 min.); slow walking: 1.5 km (19-20 min). Duration of lesson: 1 hour 5 minutes.

– Distance: 30 km walking with a backpack weighing up to 10 kg selenoproteins terrain (12-15 min-1 km). Class duration: 6 hours.

– Distance: 10 km on moderate terrain. Fast walk: 1.5 km (12-14 min.); slow running 2 miles (13-15 minutes) brisk walking: 2 km (16-17 min); slow running 2 miles (12-13 min); slow walk: 2.5 km (30-35 min). Class duration: 1 hour 23 minutes.

– Distance: 35 km Walking with a backpack weighing up to 10 kg (12-13 min per 1 km). In the middle distance rest 30 minutes. Class duration: 8 hours.

After these sessions you’ll be ready to conquer any mountain peaks. Of course, if at hand is an experienced team of craftsmen.

The most important thing is to be alert and to show the wonders of patience. Carefully study the routes of the rocks, and a more sophisticated technique of conquering mountain peaks. It’s difficult to learn on their own, but on the climbing walls under the supervision of experienced professionals, the same attention should be paid to work with the equipment and ability to work in a team. The most important thing.

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