Training tips. How to start climbing better? Training tips How to learn to climb walls
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Many lizards, such as geckos, have the remarkable ability to easily climb vertical surfaces. This process has fascinated scientists for many years, but they have only recently figured out how it happens.
A clearer understanding of how gecko foot pads work has given experts hope that exact copy These pillows can support the weight of a person.
But there was one more problem that needed to be solved with these “man gecko gloves” - the problem of even weight distribution. The weight of a hanging person should be distributed so that no critical tension arises in any pillow, which could cause a chain reaction and destroy the entire system. A team of researchers led by Stanford engineer Ethan Hawkes believes they have solved this problem. They developed a dry binder called PDMS, which contains nanofibers similar to gecko hairs. They align as the glove moves downwards along the surface, and grip on the surface is increased due to the resulting electromagnetic attraction. At the same time, the glove easily “peels” from the surface when jerked perpendicular to its plane.
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So, you've already entered the world of rock climbing and you can't resist the urge to climb more and more. It's hard for me to tell you this, but... your life normal person over! There are rock climbers different forms and sizes, but they all have one common feature- they are all abnormal. All you can do is sit and watch as your life is gradually consumed by what these people call climbing.
If you are reading this article, then most likely you have a desire to improve your climbing skills and you have probably decided to pay more attention to your daily training. Understanding the fact that will lead you to success is the first step towards this very success.
To enhance clarity, we use a fictional character in this article: Tommy Toproupe. Tommy is an example of a typical climber who would benefit from the training I'm about to talk about.
Name: Tommy Toprope
Occupation: works as a fictional character
Climbing experience: 2 months, once or twice a week.
About Me:“I just started climbing and mostly I climb simple threes, fours and sometimes I try my hand at fives. I tried to read about training, but I’m not sure I’m ready for it yet. I really want to increase my climbing level, because I think that I climb worse than I could. A little push that would make me understand in what direction I need to work would not hurt me. All the guys I look up to climb 6b – that’s what I strive for.
So how do you get Tommy to climb 6b?
When you're just starting to climb, you need to Special attention focus on two main things: footwork and body positioning.
To become a good climber, you need to have a good foundation in many different styles of climbing. This is very important because many climbers prefer only the style they are best at, without paying enough attention to everything else.
This happens to everyone, especially those who have been climbing for a long time and are unwilling to admit their weaknesses. I often see this among experienced athletes who, for example, have many years of experience in climbing vertical walls, but they flatly refuse to even touch bouldering.
But there is a way out here too. When training on the wall, don't forget to change the style of your routes and boulders. For example:
Route 1: Vertical wall along liabilities.
Route 2: Slightly overhanging plane along the pinches.
Route 3: Very overhanging plane through pelvises and pockets.
Route 4: Vertical technical route along passives and pinches.
Route 5: Pocket wall.
Bouldering 1: Pinch Overhang
Bouldering 2: Vertical on Liabilities
Bouldering 3: Ceiling by handles
Bouldering 4: Tackle Ceiling
Bouldering 5: Minor Verticals
Training becomes more specific as skill increases.
On a note: Climbing heavily overhanging routes is very difficult, especially at the beginning. Try to climb routes that are as difficult as possible, but not so difficult that they challenge you insurmountably. If the route doesn't work out at all, try increasing the size of the holds, then reduce the overhang angle. You need overhang routes to strengthen your core muscles and learn proper climbing technique.
Climbing walls are not just a place for sports, but also good way overcome fears, feel the taste of victory from conquering peaks. Let it be in the gym for now, and not in the mountains. Here is a selection of some of the large climbing walls in our city.
1. Skala city
Large and well-equipped climbing wall. Lessons with instructors or visiting a climbing school are possible. There are bouldering rooms (low walls for practicing difficult elements of the route) and gyms, lockers for personal belongings, showers and a sauna. The basics of insurance are taught free of charge.
Time: weekdays 15:00 – 23:30, weekends 12:30 – 22:00
Location: Kutuzovsky Prospekt, 36, building 3.
Prices: a one-time lesson costs 550 rubles, from Mon to Thu from 15:00 to 17:00 all visitors are given a 30% discount. There is also a 50% discount for students from Monday to Thursday. A monthly subscription (unlimited number of visits) costs 4,300 rubles.
2. Climbing wall of the shopping center “Extreme”
The climbing wall is a giant grotto with a total area of 300 sq.m. of climbing walls. Various insurance systems, high-quality rental equipment. There are showers, changing rooms, lockers for personal belongings, and a climbing simulator. There is an opportunity to celebrate holidays. There is a climbing school for adults (discounts for students).
Time: weekdays from 15:00 to 20:00, on weekends – from 10:00 to 21:00.
Place: st. Smolnaya, 63B.
Cost: 2 trial climbs - 300 rubles, climbing on a climbing simulator without a limit - 300 rubles. Monthly subscription - 2500 rub.
3. Climbing club of the children's sports palace
The climbing wall was opened back in 1993. Here you will find a large number of trails of varying degrees of difficulty. There is a bouldering room. There is an opportunity to study in the adult section (a course of 10 lessons) under the guidance of highly qualified trainers. The palace building has a cafe where you can have a snack after your workout, as well as shops where you can buy climbing equipment.
Time: weekdays 18:00-22:30; weekends 11:00 – 22:00.
Place: st. Rabochaya, 63.
Prices: from 9:00 to 16:00 - 110 rubles, from 18:00 to 22:30 - 180 rubles. Two trial climbs – 300 rub.
4. Baumansky climbing wall
Includes two sites: a large climbing wall and a small one (a completely new module with a large number of surfaces and original hanging structures). As in all of the above places, there is a bouldering room designed for training sports groups(bouldering is a type of rock climbing, a series of short but extremely difficult routes). There is also the opportunity to work with trainers individually or in groups. What attracts people with this climbing wall is its affordable prices. A one-time visit will cost 300 rubles. For this money you will be able to climb at both the Small and Large climbing walls, run around the arena, do pull-ups on all kinds of wall bars, use the locker rooms and showers. A monthly subscription costs 2500 rubles!
Time: the climbing wall is open only on weekdays, from 18:30 to 21:30.
Location: Hospital embankment, building 2/4, 4th floor.
5. Climbing wall RedPoint
Large climbing wall 12.5 meters high.
The climbing wall consists of six modules:
— one overhanging module 9 meters wide
one low-hanging module 9 meters wide;
— two vertical and partially positive modules with a width of 6+9=15 meters;
— “birdhouse” — a two-story bouldering hall;
"Canyon" is a vertical accordion-shaped wall 6.7 meters wide.
Address: Vyatskaya street, 27, bldg. 12 (metro station Savelovskaya).
Opening hours:
Monday-Friday from 9:00 to 23:00
Saturday-Sunday from 10:00 to 22:00
Prices: one-time visit - 420 rubles, from 9:00 to 16:00 on weekdays - 300 rubles. Subscription for 10 visits - 3600 rub.
The largest rock climbing center in Russia, its area is more than 2500 sq.m. The center was built following the example of its Western counterparts; there are more than 130 trails of varying difficulty levels for beginners and professionals. There is a large climbing wall 13.5 meters high with a variety of inclination angles, a RockTopia module with cracks and columns, the relief and texture of which accurately reproduces the real rocks of Bulgaria... And other interesting things.
Opening hours: from 8:00 to 22:30 on weekdays, 10:00 to 22:30 on weekends.
Price: one-time visit costs 400 rubles. on weekdays until 16:30 and 600 rub. on weekdays after 16:30 and weekends. Monthly subscription - from 3060 rub.
Address: st. Bumazhny proezd, 19 building 1 (metro Savelovskaya, metro Belorusskaya)
Wall climbing is becoming increasingly popular today, especially since artificial walls are being installed in many gyms and other indoor spaces. Exercises on such a wall bring a lot of positive emotions, and also prepare future climbers for real ascents. How to climb walls correctly and safely?
How to learn to climb walls
Start with equipment: get comfortable clothes and special boots, take care of reliable ropes and other equipment. Listen to the safety briefing, choose a reliable instructor. Approaching the wall, look for a corresponding support platform in it, place your left foot in it. Grabbing holds overhead, move your body upward. To move your left leg higher, place your hand on your right leg. With this technique, balance is achieved and maintained more easily compared to simply moving the leg in the direction of any accessible point. Continue lifting, consistently leaning on your legs (right-left), remember: use your legs more, use your arms less. Your hands will come in handy to provide additional support. Always keep your hand above your head on the hold, this way you will stay on the wall if you lose your balance. Remember: each hold is grasped correctly by the hand immediately - without subsequent interceptions.
While learning to climb walls, gradually becoming familiar with new techniques, increasing endurance, agility and strength, master new types of movements based on dynamic, displaced or static balance. Do not forget to take into account your own weight and height, which, as a rule, influence the choice of a particular technique and method of performing movements. Let's tell one to crawl comfortably along the walls, straining his fingers and arms, raising his legs to take a comfortable position and from there slowly and calmly perform the necessary interception. Another will prefer to jump from the lower legs and instantly stabilize their position, without spending extra strength raising their legs in search of a suitable support platform.
How to walk on walls like a pro
It is very important to learn how to maintain balance. It is impossible to understand how to properly use the support platform without mastering the feeling of your own center of gravity, without the ability to correctly position your body and legs in order to achieve static balance, without the skills to transfer the center of gravity to the middle of the support platform. Exercises such as hands-free positive wall crawling or blind climbing can help you develop these skills. To get started, just go to a vertical wall and, taking one position or another, try to feel the location of your center of gravity in this moment. Feel which movements will not upset your balance and which will inevitably shift your balance to a fall.
How to walk on walls as if on the ground? This is impossible without mastering techniques such as tucking the flags and knees, twisting and the ability to perform body turns. Once you have mastered these and other climbing techniques, you will be able to use a significant number of dynamic and static balance positions, which will diversify your movements on the stand and then on the wall.
