Before and after rock climbing

Lacing is one of the main methods to improve the rock climbing flexibility, but the following points should be taken into account when pulling the reinforcement to prevent injury.

Must warm up before stretching

For example, using trousers to increase body temperature will allow muscles and tendons to be in a state of readiness. This will increase the effectiveness of reinforcement, and it will also reduce the chance of injury by improper reinforcement. Do not pause breathing when pulling ribs; breathe very slowly and deeply; pause breathing, hold breath, increase negative oxygen debt, do not coordinate movements, and increase the chances of lacing injuries.

Lacing before and after exercise

Most people only remember to pull ribs before exercising. When they are tired after exercise, they do not even want to move. In fact, even after the exercise, although the muscles are sore, it is still necessary to gently do a lacing so that the muscle fibers can be reconditioned and restored. The speed of fatigue increases, and the muscle condition will be better in the next exercise.

Lacing moves slowly and gently

Do not press hard or press it. The purpose of lacing is to use the elasticity and extension of the muscle tendon to stimulate the nerve information of the muscle shuttle and the tendon to feel the body, and gradually increase the potential for extension and endurance. Whether it is rhythmical or fixed (for more than 30 seconds in a row), as long as it is moderating, it will be effective; the most taboos will not be able to pull down the tendons, and will be violently pressed for speeding, or others will use external force to help; Improperly, it will do harm.

Replacement muscles

For the same action, there may be many groups of muscles that together make up the same function and work together to complete the action; but these muscles, because of the different anatomical positions, may need to rely on different stretching motions to be able to stretch one by one; The antagonistic muscles with opposite directions must also be equal to the lacing; if the synergistic muscles have lacing fish, they may not be able to reach the top in some extreme action; if the muscles do not have some stretch, Loss of balance when contracted strongly can also cause injuries.

Lajin must not be able to reach pain

The degree of lacing is to feel a bit "tension" or "acid", but it must not be to the extent of "pain". "Tension" or "acid" is the result of muscle sensory neurons responding correctly to reinforcements; however, the feeling of stretching to "pain" is very close to the extent of injury.