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...? ... When you do a lot of mountaineering endurance training, your muscles will lose 20 to 25 percent of your maximum strength in order to achieve your goals.
Gym exercises
Many climbers worry that strength exercises will increase their body size and body weight. This kind of worry is unnecessary. This large degree of externality is not entirely a bad thing. Without a certain amount of muscle circumference, there is no training. However, for athletes pursuing athletics with the greatest ratio of strength to weight, concerns about the increase in circumference and weight are beyond reproach. Those who think that as long as the intake of less than the energy required for the recovery of muscle tissue can control weight and circumference are wrong. Lack of nutrition makes you unable to recover excessively and maintain effective training. It is not advisable to maintain balance in this way. You need to understand your own metabolism and adaptability to find the right balance method. Below are some guidelines for strength training. It tells us how the number of repetitions of various strength exercises affects muscle circumference, strength, and muscular endurance. Of course, the effect of practice on different people is constrained by factors such as age, physical strength, gender, and training status. The amount and intensity of training will also affect the results. A small set of repetitions indicates that you are using too much weight. The last time in a group happens to be exactly what you can do. Of course, the lighter weight can be repeated several times when you reach your limit. Repeat 1-4 times per group: Strengthen pure strength without increasing muscle circumference.
. Repeat 4-9 times per group: Strength and muscle circumference will increase.
. 9-15 repetitions per group: Strength, muscular endurance, muscle circumference
. 15-30 repetitions per group: Increased muscle endurance, but rarely increased muscle circumference and strength
. Repeat 30-50 times per group: only increase muscle endurance
. Repeat 50-100 times per group: Increased muscle endurance and cardiopulmonary function will not increase strength and even reduce your muscle circumference and fat
In a strength exercise, use a weight that you can complete 2-4 times, increase your number of groups until you can complete 6 groups and reduce the number of each group to 2 times. Once you can complete 6 groups of 3 times each, then Increase weight until each group drops back to 2 times.
The main exercises for strength training:
Strength exercises require correct movements. This is to achieve better results and avoid injuries.
1, warm up
Appropriate warm-up exercises include: using a dumbbell to pedal a horse, dumbbells before lifting, leaning over birds, bench presses, squats, and squats. These exercises are not particularly useful for your specific strength, but it can maintain your muscular harmony and balance it. If the climber's biceps are too weak to allow the joints and muscles to be tightly connected, over-development of a particular muscle group can lead to injury. These exercises will increase the strength of your shoulders to prevent injuries. Another exercise like triceps will directly enhance your ability to climb.
2, ventral back
Belly muscles are the core of your entire body and are the foundation for you to move. Strong back-to-back muscles in the vertical climb will reduce the strain on your legs and will also distract your hands and arms. The ability to carry also depends on these muscles.
Mountaineering training (two, strength exercises)
If there is no power, then all the technical movements of mountaineering in the world are worthless. The cyclical consumption can be quickly restored.