Bouldering - climbing for those who are afraid of heights

Many even think about climbing do not want to because of the banal fear: what if you pick and you fall? Do not help even a word about reliable insurance, because no mechanism is not perfect.

Fortunately, there is another kind of climbing, no less complicated, and certainly no less interesting and exciting - bouldering.

What is bouldering

Bouldering (Eng. boulder - Boulder) - a kind of climbing, in which you do not have much removed from the ground. The height of the boulders can be up to five meters (in this case, be sure to use insurance), but many training runs are located at a height of 1.5-2 meters above the ground.

On straight and inclined walls arranged hooks - special projections of different sizes and shapes, for which you cling. Also, there are so-called reliefs - rough surfaces that mimic the convexity of the boulder.

On the track is a bonus - the hook, for which the athlete gets extra points, and top - hook, located at the top, for which you need to take with both hands, and then the track will be considered traversed. On the floor lay a soft mats that reduce the risk of personal injury if dropped.

Trails are available with different levels of complexity. For example, hooks may be located far from each other, be small and inconvenient. The track can be disposed on the inclined surface or generally "ceiling".

How to measure the complexity of the trails

To assess the level of difficulty of trails for bouldering in the Russian Font used French scale: the higher the number, the more difficult route. Also in the scale there are the letters (more than alphabetically, the more difficult) and the + sign, which indicates the increased complexity of the track.

More used worldwide scale V, which is the easiest route for beginners - V0. With increasing complexity grow number: V1, V2, V3. They can use + or - to show slightly increased or reduced complexity.

Both scales and Font, and V, are open. This means that there is no final track of: the development of the sport may always appear that something more complicated.

In the video below Daniel Woods (Daniel Woods) passes challenging tracks on the boulder the 2010 World Cup.

And the coolest boulderisty train in vivo: climb the natural topography, clinging to the cracks and fissures of boulders. In the video boulderist Blaaberg Thomas (Thomas Blaabjerg) passes the track 8B +.

advantages of bouldering

1. It provides cardio

During the climb you have accelerated pulse, and if you rest between attempts a short time, it remains elevated entire workout. Thus, bouldering can be an excellent cardio, which has many advantages for health.

2. increases strength

Without strong shoulders, arms, wrists and fingers will not pass challenging tracks. Yes, correct technique facilitates the passage, but the weak muscles will not allow you to stay at the toe.

It works in two ways: you increase muscle strength while passing tracks and additionally engaged on the bar to pump back, shoulders and wrist and go, finally, a complicated route, which does not given.

3. burns calories

A person with excess weight will be very difficult to engage in rock climbing: and so weak muscles of hands and fingers can not hold a lot of weight. However, if the excess weight is not so significant (body mass index is normal), bouldering will spend calories and lose weight.

The publicationCalories burned in 30 minutes for people of three different weights Harvard Medical School states that a person weighing 70 kilograms in 30 minutes of climbing will burn about 355 calories. Of course, you can not climb without interruption every 30 minutes, so you can assume that it will spend the amount of calories in an hour workout.

4. improves flexibility

Some tracks impossible to pass, not having enough flexibility. In one place, you need to throw a leg higher in the other - to put it on the same hook where the hand, in the third - strongly curved or reach the hook, which is quite far. Thus, you stretch the muscles already at the very training, and gradually increasing your flexibility.

5. pumps coordination

If you try to pass a line on the same muscular strength, then most likely, you will not succeed. In bouldering, as well as in other types of climbing, it is very important to feel your body, move center gravity, intuitively understand what you need to make an effort during a jump on the hook, so as not to break away from the him.

Walking tracks, you learn to feel better and control your body, that will come in handy in everyday life: pumped over balance will protect against injury, and the motion will be more accurate and verified.

6. ability to plan

Pass an unfamiliar route without any plan where to put his hand where and how to intercept, it is very difficult. Gradually, you learn to plan the passage before being takes on the first hook, and the work of thought going on in the process. Beginners grasp at everything, and experienced boulderisty first think where to put the leg or arm, the better to reach the next hook. Thus, unlike many other sports, bouldering physical activity is accompanied by the work of thought.

What do I need for training

For convenience and comfort during training need special equipment. And essential - climbing shoes or climbing shoes.

climbing shoes

At the first lesson you can come in sneakers or running shoes, climbing shoes but you need to buy (or rent in your room) for further training. When, after the shoes you wear climbing shoes, you make sure that the place in which the track is much more convenient.

Due to hard soles you will not be hurt in any shape toe, and thanks to a narrowed toe and sole with good adhesion hooks you can resist even on a small ledge.

Climbing shoes are sold in sports shops at the price of 3 thousand rubles. Newcomers better to choose shoes with flat soles. Hard bend, or "beak" is preferred for professionals, beginners as it can bring a lot of discomfort.

Magnesia

This is especially important if you have sweaty palms: without magnesium you will slide off, even with large and convenient hooks. Magnesia can buy in a plastic jar or take a special bag that clings to the belt and allows periodically put their hands into magnesia directly on the track.

comfortable clothes

You can engage in any sportswear. The main thing is that it is comfortable and does not restrict movement.

Water

Even if you think rock climbing is not difficult and even a little energy-consuming activity, believe me, you change your mind after the first runs. You will get tired and sweating, so be sure to bring a water bottle.

What you should know before the first occupation

Warming up is very important

Before training is important to a good warm up the body, especially the arms and shoulders. after the joint workout Guests can work out common cardio to warm up the whole body. Suitable race or some simple exercises: sit-ups, push-ups, jumping rope.

Also, as a warm-up is performed first traverse: just climb on the large hooked without going through a specific route. This will help warm up precisely those muscles that will work.

During exercise, try not to make long pauses between the passage of a line: the muscles to cool down, and you may be injured if, for example, dramatically hangs on one hand.

The first session will not be easy

When you look for experienced climbers, it seems that the track is very easy to pass. You will immediately make to the contrary, as soon as you try. Even if you have strong arms and shoulders, you pull-up 10 times in a row and wring out in a handstand, the first session will not be easy. Unusual load will cause the muscles of the arms to beg for mercy after the first track.

The main thing is not the power and machinery

No matter how strong your hands may be, they can not long keep the weight of the body. A common mistake for beginners - climbing on bent, tense hands. The muscles tire quickly and become clogged, so that the person has physically can not keep himself at the toe and breaks down.

When you look like tonkorukie girls and boys "take off" on the hooked up, you realize that the power here is not important.

Therefore, from the very first lesson with instructor Train. He will explain the features of the art, shows how you can rearrange the hands and feet, how to keep a balance, so that in two or three sessions you will pass easily track, which at first seemed to be training your path superhumans.

Hands and fingers will ache

After the first workout you will get sick muscles of the arms, shoulders, fingers - it is inevitable. How much and for a long time, depending on your fitness. A person who does not make friends with fiznagruzki hands can "fall off" and on the third day after an intense workout.

In addition, the same day, you may feel discomfort in the fingers: soft skin is erased of the hooks, and you may have corn. But over time, this problem will disappear - along with the fingerprints of the peeling off the hooks. So, if you want to get a biometric passport, do it before the intensive training boulder (just kidding).

What is it that is so steep bouldering

As a child, you loved to climb trees and abandoned construction site, to climb on the visor entrance? Probably, it is loved by all. Bouldering - it is a safe alternative for adults.

It's hard to describe the feeling when the 50th attempt, finally, the trail passes and cling to the top - it is a real delight. All this time you are in close contact with your feelings and your body, you feel it more than ever, because it depends on it, you will pass the track or sorvoshsya down like overripe pear.

You have the opportunity to feel like a real ninja, crawling "on the ceiling", and all this time located in a great state of flux, when you are all - action without extraneous thoughts and distractions.

If you have not found your sport (And if found), be sure to try bouldering. You may fall in love with him from the first track.