Climbing

In principle sport rock-climbing (Rock Climbing), sports that require muscular strength and endurance. In addition, another factor is the courage, calmness, flexibility of the body, and the right techniques. Rock climbing involve almost every muscle in your body. Starting from the arm muscles, back muscles, stomach muscles, until the leg muscles.

To train all the muscles of the body and to heightened durability, needed regular exercise program and sustainable. This program is expected strength (strength) and endurance (Endurance) athletes climbers (climbers) to survive both stages.

One of the best ways to add strength and endurance athletes usually carried out by rock climbers practice is run regularly by implementing training programs that have been prepared in the afternoon with varying distances.

Why daylight? On the afternoon of the air layer on the surface soil or asphalt roads become more tense than the atmospheric layer above it from the sun. This means that oxygen levels are also low. This situation is similar to the situation in a high mountain. In the high mountains often necessary oxygen tube to help breathing.

With practice during the day so the lungs will be forced to work harder to suck air of low oxygen content within. Coercion is causing ability of the lungs to suck air in the greater. Increased lung capacity affect the endurance of human organs. The more oxygen levels can be inhaled and is circulated throughout the body tissues through the combustion process, the better the endurance of a person's body.

Run training programs:

Distance (meters)         Time of 9 minutes           Frequency / week

1600                              08.30 – 09.30                   1x

2400                              12.00 – 13.00                   1x

3200                              17.00 – 18.00                   1x

Given this sport requires strength of body muscles, especially the hands, it is also necessary in addition to running training exercises to strengthen muscles. The trick is to weight training (weight training). Weight training can be done in two ways:

1. Utilizing his own body weight such as pull-ups, push-ups, and clung with both hands

2. With the aid of equipment such as dumbbells and Dambel

To more easily, follow the instructions below weight training is arranged in a series of exercises with a rest interval of two minutes for each type of exercise performed. Hopefully, after running this program for some time, the distance shortened breaks. And exercise can be performed more than two series, until finally the ability to hold his hand in the greater load increment.

Exercise program for beginners:

Types of exercise           Many             Hose break

Pull-up                            5x                 2 minutes

Push-up                          10x                2 minutes

Sit-up                             10x                2 minutes

When she felt able to, increase the weight training in a way to shorten the hose to rest and reproduce each type of exercise. Then do a load for the pull-up exercises. This burden can be made from sand that is inserted into a bag or a known weight of iron ballast.

Hang with a cord to the body every time the pull-up exercises. Use this exercise to train the ability of the hand muscles in lifting heavy loads. Exercise done in stages with an increasingly heavy burden.

In addition to running and weight training, there is an effective training method is to create a clone of a stone cliff that was stuck on the wall or by punching holes in walls. This is called a climbing wall, climbing wall.

Climbing wall is a training tool that easily made and useful way to train balance, increase muscle strength, endurance, and improve the skills of rock climbers. With a climbing wall one can increase the frequency of practice to remember climbing wall can be made on any wall. Both the bedroom wall or fence wall.

Which need to be considered in making the climbing wall, namely the placement of stone and the hole in the wall. Climbing wall should be sought to be made not only to train a climbing motion is monotonous. Variation of rock and hole placement may be more pronounced benefit.

Although the frequency of training at the high-climbing wall, but do not forget that the best way to climb the cliff is the real rock-climbing. Climbing wall as a supporting role only. Found difficulty in climbing wall can be adjusted according to taste-makers of course vary with the difficulty in climbing the real thing.

Use of natural safety

In a climbing, consider the state of the cliff face thoroughly. Likely to be found which is called natural runner here and there which can be exploited. On the cliff wall there is sometimes a kind of tree with roots that "embedded" strong on the sidelines of a cliff or fracture. This tree can be used a natural anchor (additional natural) and natural runner.

On the cliffs of fracture fragments are often also found a stone wedged firmly cliff (chock stone). This process occurs naturally. In fracture narrowing down a cliff of stone fragments and by itself is tucked away in an ideal position for use as a safety net.

To create a security principle, the same as the security natural tree species mentioned above. Can also with another car. Depending on the conditions faced. For that a leader must be creative and in addition to other factors such as skilled, trained, brave, and so forth.

Nature of safety can also be made from the ridge on the cliff face is quite strong. Usually there is a cliff on the horn surface (bumps, horns), which is ideal for use as a safety net. Although it is not enough to convince a small bulge is still better than nothing. Once upon a time the horn can be found not too prominent and rounded. To overcome this problem use webbing and a bond with tightly so as not displaced from its position when it moves upward. Since the shear bond can be released by itself, so lost its function as a safety.

Tunnel (hole through) can occur in the chalk cliffs of limestone due to the influence of weather changes and angina. In this penetrating security holes can be made beforehand unknown origin rock strength. Still often found through perforated holes when jerked load falls.

Although he has practiced in the use of natural or natural anchor runner but be careful so that the risk of accidents can be minimized. The more so for beginners, who usually tend to be less accurate in choosing a good runner.