Hiking is a great leisure activity that can challenge the body and brain. Hiking may be peaceful and may be hard, depending on the difficulty of the terrain. Even if it doesn't seem difficult, it shouldn't be easy to see.
When climbing and hiking, the road is not smooth, and the hiking places may be rocky, muddy or other unstable terrain. I hope that when you think of unstability, you will immediately think of the muscles that provide stability and balance, that is, the gluteus medius group. These muscles are the unsung heroes of the human body, and the ability to maintain balance and stability is almost completely revered to them.
The following is how the gluteus medius works. Assume that you must stand with your right leg while walking or stepping on a small plane, and you will find that most of the weight falls on the left side of your right leg. That is, when the left leg is lifted off the ground and stands with only the right foot, the body will turn to the left. If you think of your right leg as the base of the board, the left side of the board is your weight, and the weight is a force pressing to the ground, then something must generate a force that competes with your weight in order to keep the board level. The gluteal medius is responsible for generating strength. The gluteus medius is connected to the outer side of the pelvis and the joints. When it generates a force equivalent to your weight to the outer side of the right leg, your pelvis will remain level, allowing you to balance your right leg as your left leg is lifted off the ground.
If you look back at the hiking situation in unstable and uneven terrain, you can imagine how much extra strength your gluteus medius needs to support you. If the gluteus medius is not strong and cannot meet the additional needs, it may cause pain on the pelvic side and above the joint. It may also be that the strength that must be generated when this is not handled, causing other muscles to try to apply. The pear muscle may be wounded, causing hip pain; the iliac tract strain causes pain on the thigh and knee joints, the craftsman's muscles may be wounded, causing pain from the groin to the inner side of the knee joint, or causing pain on the front or knee joints of the quadrilateral muscle groups. So if you plan to hike, you should do hair abduction to strengthen the gluteus medius and prepare.
Hiking terrain may include slopes, so the work must be prepared for the increased burden. The muscles related to climbing are the four-headed muscle groups, located on the front side of the thigh. The exercises of the four-headed muscle group are knee straightening, lunge squats and squats. I prefer lunge squats and squats because you are burdened when doing these exercises, so the knee joints are more stable and less susceptible to injury.
When exercising the four-headed muscle group, please be sure that these muscles are generally stronger than their antagonist muscles (back leg muscles). When exercising the quadrilateral muscle group, I always recommend exercising the back muscle group at the same time to avoid the muscle imbalance being malignant, causing the quadrilateral muscle group to be severely shortened, causing the quadrilateral muscle group to be wounded or the lower back is overly sunken, thereby stretching the lower back muscles and causing back pain; or excessive force is used to pull the knee bones towards the knee joint, which will cause pressure on the knee bones and pain on the knee joint. Only by maintaining the balance between the four-head muscle groups and the back muscle groups of the legs can we prevent those problems. The exercise to exercise the back muscles and the four-head muscle groups of the legs is to hold the back legs and straight legs.
You can hike, which is the function of the leg muscles. In order to maximize the benefits of the leg muscles, the skeleton must be maintained above the hips to support the skeleton. This does not require energy consumption, but also improves the efficiency of using force, because the force used to support the skeleton is less, which means you can invest more energy to move forward. If the trunk is maintained in a flexion position, the front side of the trunk will produce a burden that must be supported by the muscles, and the muscles in the lower back that are usually borne. If the lower back muscles are forced to overwork, it may cause injury and lower back pain. To maintain your shoulders above your hips and vertically, you must strengthen your extensor muscles. These muscles include the gluteus maximus and the back of the leg muscles, which extend from the thigh to the pelvis on the back of the body, creating an upright position. Corresponding movements include stomp extension, back leg stomp and straight leg sturdy.
Since you may encounter unstable terrain, you must ensure that your ankle muscles are strong and strong in order to prevent ankle twisting and have a stable foothold. If your ankles are strong and stable, everything above your ankles will be more stable, and due to the relatively stable relationship, the force required is also smaller. The muscles most related to stable ankle include the anterior and posterior muscles. Corresponding movements include dorsiflexion and foot pleat pleat.
There is also a small point about shoes. When hiking, you should wear shoes with solid soles and well-supported sides. But wearing such shoes cannot help you deal with the increased force when hiking. Just like other activities, when hiking, the strength of the right muscles must be fully met to prevent strain and pain.
※ This article is excerpted from "The Complete Book on Pain, Rejuvenation and Muscle Strength Training"."The Complete Book on Pain, Rejuvenation and Muscle Training"
Author: Michil Aes
Translator: Zhou Peiyu
Publisher: If Publisher
Publication Date: 2020/10/26