The function of training in rock climbing in addition to maintaining stamina is to increase the ability to climb, both physical abilities and technical abilities. For a natural rock climber can do exercises at the location of the cliff or on an artificial wall / wall. The harder you train without realizing your ability will increase and this is very useful especially if you plan to increase your level / grade of climbing.
Physical ability in rock climbing includes 3 things:
- Flexibility (Flexibelity)
Strength not only in the hands and fingers, in climbing muscles such as abdominal muscles, chest muscles, back and leg muscles all play an important role, therefore all must continue to be trained. To add strength can be by utilizing the body's own weight or with the help of equipment such as barbells. The simplest, cheapest and can be done exercise pattern anywhere is to do pull ups, push ups and sit ups, for legs to be able to do jogging.
PULL UP functions for:
- Train the muscles of the arms, shoulders, chest and back
- Increases the strength of the hand grip
- Able to increase body balance
- Helps the process of elevating the body
PUSH UP functions to:
- Train the front shoulder muscles, chest muscles, abdomen and arms
- Helps bone strength
- Balance body size
- Train the heart muscle and increase body metabolism
SIT UP functions for:
- Train the abdominal muscles
- Burn fat in the abdomen
- Helps stabilize body movements
- Helps relieve lower back pain
In addition to the three things above, another cheap and best way to increase strength and endurance in climbing is to practice running regularly with a variety of distances that continue to be improved. Running during the day is also very helpful to strengthen the body's resistance because the lungs are accustomed to thin oxygen levels. All of the above exercise patterns must be done regularly with graphs increasing every day.
Endurance can be interpreted as the ability of the muscles to contract for a long time, is very useful in rock climbing, especially in completing a long climbing path and carried out for a long time. Exercise for endurance is the most tiring sometimes very boring, but includes the easiest exercise to do than other types of exercise. To exercise endurance, in addition to running exercises, it can be done directly with climbing exercises.
The easiest is with bouldering, for example for the initial stage, do climbing on the easy path for 10 minutes without falling, after an increase in stamina, the time can be increased to 30 minutes to 60 minutes. With track records it does not complicate movement when climbing. It can also be done on the lead path, which is by climbing and then climbing down on the side of the wall that is the easiest to repeat with time and the number of climbs that continue to increase.
This endurance exercise is to improve physical condition and muscle endurance with mild and repetitive exercise patterns. Besides this exercise also makes the muscles more stable and stimulates the reflex to become sharper because it is done continuously with repetition of the movement. Endurance training can also be said to be a preparation for receiving more training for the next phase.
Flexibility is also very important when climbing, because some climbing paths require complicated movements, besides with good body flexibility climbing will look more beautiful, the path that is actually difficult will look easy, of course, with a good climbing technique. To train flexibility, the easiest way to do it is by doing basic heating movements every time you climb. Don't forget to cool down when you finish climbing.
To practice climbing techniques can be by trying new paths with a note that these pathways have varied movements for each path. In the path of the lead so that more focus in the movement can be done by top rope first. The easiest way is with bouldering, ask someone who is skilled at climbing to make new paths or problems with various variations of movements and complete the path without cheating, if you find a dead end ask for input from the path maker. From there you will learn a lot about climbing techniques quickly. This is the best way to be able to climb, by trying to complete the climbing path continuously without realizing your physical and technical abilities will increase sharply.
Even though your training hours are high on the wall, don't forget that the best way to climb a rock is to climb a real rock. Climbing the wall only acts as a support. Because the level of difficulty in the wall can be set so it is very useful as a training place.