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July 17, 2020 3 min read

 

A scientific fitness program allows you to go further, faster and safer on the mountain hike.

We strongly recommend that every outdoor hiker who loves the outdoors do some fitness.

We have organized a three-phase fitness program for outdoor enthusiasts.

The following is an entry-level version, suitable for people without a basic fitness.

Let's start the first step into the distance.

 

1. Lunge squat

Stand with your body in balance, keep your upper body upright, take a step forward with your right foot, then slowly squat.

At the end of the movement, both knees are bent 90 degrees, with the front knee and ankle aligned with the 2nd or 3rd toe of the forefoot.

After the action, return to the standing position and repeat the action with another foot. Each leg is 8-10 times as a group. If you want to increase the difficulty, you can hold lighter dumbbells with both hands.

 

2. Squat against the ball

Keep the exercise ball behind and near the hips. With shoulders back, legs stand naturally. After a few seconds, the legs are squatted, and the knees are bent 90 degrees. At this point, the knee should be slightly forward of the ankle. After holding for two seconds, slowly rise to half, do not straighten your legs, and then squat again. A group of 8-10 times. If you want to increase the difficulty, you can hold lighter dumbbells with both hands.

 

3. Lateral walking

Stand slightly bent, relax your shoulders, straighten your hands forward, grasp the grip, pull out the cable (or elastic rope), and maintain strength in your hips and lower abdomen. Three steps to the left, then three steps to the right to return to the starting point, and the same to the right. During this process, do not move your arm and exert force. Do 5-8 reps on each side. The weight of the cable training device should not exceed 15KG.

 

4. Side plate support

After lowering the hips to the ground, slowly and firmly return to the side flat support position.

Make a set of 8-10 times on the left and right sides. If you want to reduce the difficulty, you can place your entire leg on the ground as your hips descend.

 

5. Stand on one leg

Stand with your left foot, lift your right foot, keep your upper body balanced, and hold the dumbbells with both hands. While lifting your feet, stretch your arms straight up from the outside of your body to your shoulders. Then move your arms horizontally in front of your body to a 45-degree position. After holding for 2 seconds, the position where the arm was pressed back down. Do each leg 5-7 times as a group. The weight of dumbbells should not exceed 5KG.

 

6. Lift the ankle against the wall

Stand with your feet apart, with your heels 15 cm from the wall and your upper body against the wall. Then press on your ankles, raise your feet, and you will feel the front of your calf taut. After holding for 2 seconds, relax your feet and return to the ground. 15-20 times as a group.

 

7. Shoulders and back contraction

With your feet apart naturally, stand on your back against the wall and grab the resistance band with both hands.

Pull the resistance band away with both hands, shrink the shoulder and back as much as possible, squeeze the shoulder blades together, and open the chest cavity. Then slowly relax and return to the starting movement. 10-12 times per group. According to your physical condition, gradually increase the strength level of the resistance band.

 

8. Aerobic exercise

Climbing or hiking more than 3 kilometers once or twice a week. Even if only 3 kilometers away, it will prepare your joints and muscles for rough terrain and long mountain trekking. Not pursuing speed, just like walking.

Just do it!


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