Difference between revisions of "Improve at Indoor Rock Climbing"
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Indoor rock climbing is a challenging sport, but it is also lots of fun. If you are new to indoor climbing or if you just want to improve your skills, there are several things that you can do. You can work on mastering basic climbing skills, enhance your skills with specific techniques, or increase your strength, balance, and flexibility to prepare your body for more challenging climbs. | Indoor rock climbing is a challenging sport, but it is also lots of fun. If you are new to indoor climbing or if you just want to improve your skills, there are several things that you can do. You can work on mastering basic climbing skills, enhance your skills with specific techniques, or increase your strength, balance, and flexibility to prepare your body for more challenging climbs. | ||
| − | [[Category:Rock Climbing]] | + | [[Category: Rock Climbing]] |
==Steps== | ==Steps== | ||
===Improving Basic Climbing Skills=== | ===Improving Basic Climbing Skills=== | ||
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#*If you can’t do a chin up or pull up yet, then include some weight training exercises that use the same movements, such as pull downs and presses. | #*If you can’t do a chin up or pull up yet, then include some weight training exercises that use the same movements, such as pull downs and presses. | ||
#[[Strengthen-Your-Core|Improve your core strength]]. Your entire core will be engaged while you are climbing, so it is important to strengthen these muscles. You can do crunches, side crunches, planks, and other core strengthening exercises to build up your core strength.<ref name="rf4" /> | #[[Strengthen-Your-Core|Improve your core strength]]. Your entire core will be engaged while you are climbing, so it is important to strengthen these muscles. You can do crunches, side crunches, planks, and other core strengthening exercises to build up your core strength.<ref name="rf4" /> | ||
| − | #*Try holding a [[Perform | + | #*Try holding a [[Perform the Plank Exercise|plank pose]] for 30 to 60 seconds once or twice per day. |
#*[[Do-Abdominal-Exercises|Do an abdominal workout]] a few times per week. | #*[[Do-Abdominal-Exercises|Do an abdominal workout]] a few times per week. | ||
#[[Improve-Balance-Through-Exercise|Work on your balance]]. If you have poor balance, then this may make it harder for you to make certain transitions or stick on certain points as you climb. Incorporating some balance exercises into your routine can make it easier for you to handle balance-testing moments in your climbs.<ref name="rf4" /> | #[[Improve-Balance-Through-Exercise|Work on your balance]]. If you have poor balance, then this may make it harder for you to make certain transitions or stick on certain points as you climb. Incorporating some balance exercises into your routine can make it easier for you to handle balance-testing moments in your climbs.<ref name="rf4" /> | ||
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#Stretch your muscles. Being flexible will also help you to be a better climber, so always take time to stretch your muscles after you have trained them. You can sue a combination of yoga poses and traditional stretches to improve your flexibility. Some good stretches to use in your training routine include: | #Stretch your muscles. Being flexible will also help you to be a better climber, so always take time to stretch your muscles after you have trained them. You can sue a combination of yoga poses and traditional stretches to improve your flexibility. Some good stretches to use in your training routine include: | ||
#*[[Do-the-Frog-Pose-in-Yoga|Frog pose]]. | #*[[Do-the-Frog-Pose-in-Yoga|Frog pose]]. | ||
| − | #*[[Do | + | #*[[Do the Standard Forward Bend in Yoga|Forward bend]]. |
#*[[Perform-Cobra-Pose-in-Yoga|Cobra pose]]. | #*[[Perform-Cobra-Pose-in-Yoga|Cobra pose]]. | ||
#*[[Perform-Shoulder-Stretches|Shoulder and arm stretches]]. | #*[[Perform-Shoulder-Stretches|Shoulder and arm stretches]]. | ||
| − | #*[[Stretch | + | #*[[Stretch Your Legs|Leg Stretch]] |
===Learning New Skills=== | ===Learning New Skills=== | ||
#Use static climbing technique. Static climbing technique emphasizes fluid movements and even weight distribution. Rather than using momentum to propel yourself upwards, you position yourself close to the wall, position your arms and legs, and then shift your body weight to the new position.<ref name="rf1" /> | #Use static climbing technique. Static climbing technique emphasizes fluid movements and even weight distribution. Rather than using momentum to propel yourself upwards, you position yourself close to the wall, position your arms and legs, and then shift your body weight to the new position.<ref name="rf1" /> | ||
