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Russian
00:00:12
Good evening00:00:14
in the announcement we announced a lecture00:00:17
I just didn’t correct it in the presentation of the lecture00:00:20
about how to prepare for the mountains00:00:22
no matter if you run in the mountains00:00:24
you also walk radial routes00:00:26
small up to either you are doing00:00:29
sports tourism and already go to00:00:31
some more serious hikes00:00:34
let me introduce myself first, I'm a coach00:00:37
in strength and conditioning00:00:41
I do either general physical fitness00:00:46
yeah well we all know that sometimes people want00:00:48
just somehow get yourself into shape00:00:50
starting from people who abstractly00:00:54
want to be healthier physically00:00:56
developed but more specializing in00:00:59
people who walk or run in the mountains00:01:02
also in functional training and00:01:06
training for chronic pain or00:01:09
training after any injuries, including00:01:12
number of surgical interventions on00:01:15
shoulder knees and ankle00:01:18
that's why about injuries and how00:01:22
somewhere can be successful or unsuccessful00:01:24
go I know a lot of lectures and for00:01:28
those who walk just walk for those who00:01:30
runs to the mountains because there is some00:01:34
general moment of physical fitness00:01:36
precisely by the specifics of the mountain, that is,00:01:39
the specifics are how ours is loaded00:01:41
muscular system from what we enter00:01:45
in the rise or00:01:46
we go down the mountain from the mountain accordingly00:01:52
by degree of physical fitness00:01:56
probably we can all who like to walk00:01:58
into the mountains divided into light vehicles, that is00:02:01
those who live in the camp and study00:02:05
radial exits00:02:07
with a little weight I confess to you I am more00:02:12
I’m a light-duty traveler, I really like it everywhere00:02:14
I don't like wearing a backpack00:02:16
I really like to walk a lot in the mountains00:02:19
over everything I can go there for 12 hours and00:02:22
it will be cool accordingly00:02:24
sports tourism00:02:26
sports tourism00:02:27
who doesn't know, it's already being built00:02:29
otherwise there is some norm00:02:33
running time that you need00:02:35
walk it 7 hours the day before it's 5000:02:39
minutes walk plus 10 minutes rest00:02:45
respectively 7 hours plus lunch to from00:02:49
hours to 40 respectively you understand00:02:52
that sports tourism is absolutely00:02:55
another physical activity00:02:56
significantly more serious than the load00:03:00
which are subject to easy movement, that is00:03:03
those who enter radial routes with00:03:06
a fairly light backpack or it00:03:08
goes hiking on this weekend00:03:10
yes because we still have a backpack there00:03:12
we don’t drag such a big one and leave a couple00:03:15
Well, not 10-15 days at all00:03:19
accordingly, there is a category of those who00:03:21
runs in the mountains but I understand that00:03:23
there aren't any today so I'll leave them out00:03:27
everything related to running in this case and00:03:30
we will talk then about00:03:35
walking in the mountains okay yes he hears then00:03:47
We'll also touch on running a little bit00:03:51
accordingly as a rule00:03:53
easy fund are people who suddenly00:03:55
suddenly, well, either they really like these00:03:58
exits either00:03:59
it happens so suddenly a person decides that he00:04:02
will go up the mountain I have a client00:04:03
which a month ago thought a year00:04:06
training in the gym00:04:08
and it’s New Year’s month for me and I bought a tour for00:04:11
Altai00:04:13
diagram hello that's why we are for00:04:18
month emergency00:04:19
on Vorobyovy Mountains on the slopes of Kant00:04:23
were actually preparing for her00:04:25
went to the mountains, here she will be like00:04:28
since such a dashingly willing option is how00:04:31
usually these people are less prepared00:04:34
than people who go on a sports trip00:04:38
this needs to be understood, that is, in reality00:04:41
it can be difficult both ways00:04:43
equally simple, usually easy00:04:46
there are people who are less prepared than people00:04:49
who are going on some kind of sports trip00:04:53
accordingly in order for us00:04:56
I will try to understand how we are preparing00:04:59
burden you with as little as possible00:05:02
in scientific terms yes I will try it00:05:08
convey in a simpler way what we are taking into account00:05:12
with our preparation accordingly you00:05:15
we must decide which trip we will take00:05:17
let's go, is it just a hike or is it00:05:19
category hike00:05:20
or this is the camp we make of him00:05:24
small exits here or we run to00:05:27
mountains, respectively, what is the difference between running00:05:32
in the mountains because your distance is like00:05:34
rule00:05:35
sports tourism or such easy00:05:38
hosts are probably going through somewhere00:05:42
20 kilometers maximum until if it00:05:44
mountain00:05:45
distances to there are some normal00:05:48
there is a coefficient by which00:05:51
the route is recalculated flat on00:05:55
route in the mountains if it's flat00:05:57
the day passes with approximately 30 kilometers00:06:00
there will be correspondingly fewer goods00:06:01
Yes, so that we meet you at 7:0000:06:05
running time, but people who00:06:09
I'm completely unprepared for the mountains00:06:12
They cake 2nd two hours is enough for later00:06:16
remember every day of your camp00:06:21
accordingly we must take into account00:06:23
a number of factors and even for00:06:27
those who run because when we run00:06:28
in the mountains we sometimes use it00:06:31
no one rules for 10 kilometers00:06:33
registered in the mountains it happens yeah well00:06:36
usually these are distances from 25 to 16000:06:41
kilometers, that is, this is the distance that00:06:43
can be overcome immediately by running quickly and without00:06:50
backpack yes without weight when preparing mouse00:06:55
take into account the duration and features00:06:57
being on the route, that is00:06:59
accordingly the number of days00:07:02
which we will spend in the mountains until00:07:07
accordingly, if you are leaving for two00:07:09
day00:07:10
then maybe you can cook00:07:13
it is necessary to prepare but not like that00:07:16
intense as if you were leaving at 1000:07:19
11 days to 15 for a month someone leaves00:07:24
accordingly we take into account autonomously00:07:27
is it being on the route or is it00:07:29
radial according to those who00:07:31
fishing will be easier for them because00:07:34
they return all time to one place00:07:36
more comfortable and usually than00:07:38
people who travel along the route00:07:44
features of the route accordingly00:07:47
there is either this categorical or not00:07:49
categorical route up to its difficulty00:07:53
the presence of water crossings because it00:07:56
will require a specific technique not00:07:59
related to strength00:08:01
our legs will accordingly demand00:08:05
from U.S00:08:06
ability to move on glaciers00:08:08
room Nika and the loose snow still went to00:08:12
the mountains everyone understands what loose powder is00:08:16
this is krumm nick okay the powder is small00:08:22
small so small pebble when you00:08:24
put your foot down and he passes under you00:08:27
together with you, to be honest, I had00:08:29
such an experience on Aragats and I climbed00:08:32
to a very southern peak00:08:35
Aragats and the slope was something like this00:08:37
quite steep, the bushes probably go up00:08:39
three hundred meters but I had sneakers00:08:43
which do not have a very large tread00:08:46
men had a slightly more serious tread and00:08:49
he climbed normally under his feet00:08:53
in fact such sand I put my foot down and I00:08:57
I just slide down and I look down and00:09:00
I understand that if I fall there now00:09:02
I'm putting up sticks, my shelves are moving, I'm putting up00:09:05
the new one is moving on my leg and I say this00:09:09
wait I should see your leg if I00:09:12
I won’t see her, I won’t come in, catch my bones00:09:14
at the bottom00:09:15
them there and accordingly because I00:09:20
I was absolutely unsure of my00:09:21
sneakers and not your feet didn’t sit down00:09:25
no coordination in crosses when I00:09:29
following on his heels while dad is probably 3000:09:36
centimeters came the era to enough00:09:39
treacherous or when you are on a descent yes it is00:09:41
may be dense00:09:43
there is enough route for such00:09:45
small pebble and you go down your foot00:09:47
it starts to slip through you too00:09:49
very unpleasant story here we have00:09:52
As a rule, the step is quite small until00:09:55
agree when we are like this00:09:57
loose surface we usually go00:09:59
don't take such big steps up00:10:02
we will be different accordingly00:10:07
krupnik yes these are big small stones00:10:12
the first thing that comes to mind about stone00:10:16
stagger that is, as soon as you00:10:19
you step on a stone, it’s under you00:10:22
starts to wobble, that is, this is a question00:10:24
already to your coordination on the unstable00:10:27
surface that is, if on the loose you00:10:29
you really need to keep it too00:10:31
equilibrium00:10:32
hay very neat date here00:10:34
another rather unpleasant thing is added00:10:38
movement in the ankle yes all of me00:10:41
understand and00:10:43
the situation is already a little from the point of view00:10:46
our body and coordination will be for you00:10:48
It’s not enough to change chickens accordingly00:10:52
the fact that the size of the stones is staggering can00:10:56
differ yes, that is, you can type00:10:59
small stones somewhere you will need00:11:01
lifting your leg high enough is00:11:04
question here00:11:06
when you took a big step and you00:11:09
you need to climb a big rock00:11:12
how far can you push off from the bottom?00:11:15
shift your weight to your front leg and00:11:18
stand up while maintaining balance and00:11:23
How mobile is yours?00:11:24
hip joint because the higher00:11:27
you lift your leg the more you have00:11:29
hip flexion required00:11:31
joint, respectively, all these things00:11:36
we need to take into account with you and we need00:11:38
be able to work on different surfaces00:11:43
that's why there are different workouts already00:11:48
directly on the ground but bloodline00:11:52
I don’t know where, to be honest, in Moscow and in00:11:54
usually found near Moscow00:11:57
Well, you can train on unstable ones00:12:00
platforms and not to mention the mountains00:12:03
at least about the ability to walk on rocks yes00:12:05
these are some rocky river valleys to00:12:08
at least somehow understand that you00:12:10
you can move exactly along00:12:11
specific surface that's dry00:12:15
the trails are rough for them, but in principle it’s possible00:12:17
find glaciers then that's all00:12:20
our winter training when we travel00:12:23
We train in crampons on the ground00:12:27
we train on some slopes where we00:12:30
learning to move in the snow00:12:33
accordingly we take into account the altitude00:12:35
route profile and then you and I must00:12:39
understand what awaits us on the hike00:12:42
acclimatization or not00:12:45
to be honest I haven't checked but I know that00:12:49
there is a story that sprinters are better00:12:52
tolerate hypoxia in the mountains, haven’t tested it00:12:56
Honestly, that's what I bought it for and that's why I'm selling it00:12:59
They say that it’s easier with a printer because00:13:03
that above 1500 meters you start00:13:05
acclimatization is accordingly lacking00:13:12
nutrition of muscles and you get tired faster and for00:13:15
in order to maintain good00:13:20
operability at altitudes above 150000:13:23
meters we need much more seriously00:13:25
train too00:13:27
and your endurance should be00:13:29
significantly higher than endurance00:13:32
if you go hiking in the mountains00:13:35
Crimea to where there are no more than 1500 then00:13:39
eat here at the height you must have00:13:41
physically you should be more00:13:43
hardiness and temperature characteristics00:13:48
how you feel00:13:51
average daily temperatures and their differences00:13:54
you have to understand you are going into the cold00:13:56
region you are going to a hot region this is00:13:59
how good are you at this00:14:00
adapt because if in00:14:03
cool groin weather you can still00:14:05
compensate for this with the pace of your walking00:14:09
and clothes then high temperatures only00:14:14
your adaptation, that is, this is training in00:14:18
heat in principle, yes if it’s cold00:14:21
occupying you will go along the way this is training in00:14:24
cold in winter if you go to some00:14:28
warm hikes frying then this is training in00:14:34
heat means visiting baths and saunas and00:14:36
adaptation to high temperatures00:14:42
I once talked to those who fled00:14:44
Elton who is in the semi-desert00:14:46
debt urban area there temperature00:14:48
daytime somewhere around 40 plus 40 degrees [ __ ]00:14:52
there they run not in the mountains on a flat00:14:54
but there are from 20 to 200 5 kilometers00:14:59
race we squatted in the bathhouse00:15:02
came to the Finnish sauna and did00:15:05
exercise we adapted to the heat so much00:15:08
in principle, you can just visit the sauna00:15:12
yes can you do some exercises for me00:15:14
you just need to be very good at it00:15:18
monitor your well-being accordingly00:15:22
during physical training we are all these factors00:15:24
take into account if you are going with some00:15:27
companies go on a hike00:15:30
you must understand in advance what00:15:33
the route you take, what awaits you there00:15:35
It's best to talk to either00:15:37
organizers so they can tell you00:15:39
what do you still have to do?00:15:43
passes which are ascending and which are descending00:15:49
what will happen on the highway and so on00:15:53
accordingly there is some00:15:55
special training for dhow hikers00:15:59
they depend on what00:16:01
the terrain you move around the slopes00:16:04
water obstacles there is tall grass00:16:08
swamp difficult forest yes the one who00:16:11
went on long hikes you know what00:16:15
you can go to if there are radial groin00:16:19
exits and don’t want to mainly00:16:23
some paths date people who are walking00:16:26
already on serious and category trips00:16:28
they could end up anywhere in that00:16:30
including, well, quite impassable forest and00:16:33
then your physical form also requires00:16:36
some skills00:16:37
for example, climb over a log, but who in00:16:40
ordinary life00:16:41
climbs over a log anyone has00:16:45
such a skill00:16:49
office on the island, not everyone lives near00:16:55
Elk Island00:16:58
that's accordingly those who go hiking00:17:01
up to usually who goes on serious hikes00:17:05
there are already some organized ones00:17:07
group or does not belong to the tour club and00:17:10
they have specialized training00:17:13
on moving around all of these00:17:16
surfaces00:17:17
yes this is not our topic for today yes I tell you00:17:21
I won’t tell you how to organize00:17:24
crossing over00:17:26
well, some watery places through the swamp but00:17:32
all these things will be demanded of you00:17:34
specific physical skills00:17:36
for example in a swamp, what do you think?00:17:39
in winter, practice walking through a swamp00:17:45
let's say you have physical adaptation00:17:48
takes at least three months00:17:50
the muscle grows and adapts after three00:17:54
months after starting training00:17:56
minimally, that is, you should know in winter00:18:00
where will you go in summer winter you know what00:18:06
on a hike guilt in some area00:18:11
there will be a swamp how to train yes yes00:18:18
on loose snow or on loose snow yes00:18:21
or in very deep snow because00:18:26
in fact we are doing the same thing00:18:28
activity we advance we fail00:18:31
for the visa we carry the weight and the second leg00:18:35
we need to get it out00:18:37
accordingly this requires us00:18:39
great hip lift force significantly00:18:45
more than if we walked and00:18:47
raised a leg up the mountain00:18:49
this must be taken into account, that is, if you00:18:54
understand that you have a lot on00:18:56
route and snow and porridge underfoot if00:19:02
you have swamps and that means you train00:19:06
hip lift next00:19:10
we will have two lectures with you next00:19:13
Friday we will talk about specific00:19:15
exercises speak consider them00:19:18
today we have such a theoretical part00:19:21
why do you need physical training what is needed00:19:25
take into account and00:19:26
how to choose the most optimal00:19:29
exercise to prepare for00:19:32
mountains00:19:36
accordingly, what awaits us all00:19:38
distances at any distance, regardless of00:19:43
what physical shape are you in?00:19:50
fatigue up to despite the fact that00:19:55
It is believed that we can walk forever00:19:59
because it's a little physical00:20:02
load but if we remember what it is00:20:04
after all, the specifics of the mountains are specific00:20:07
moving across terrain and often large00:20:09
heavy backpack or running uphill date00:20:12
here we will already be strong enough00:20:15
get tired of what's happening to us yes we00:20:19
Let's go to the mountains with you, not to get tired and not00:20:22
suffer well, somehow I want us not to00:20:26
only two days 1 on the hike we had fun and00:20:28
we were happy, took pictures of the mountains and were like wow00:20:31
how cool it is that I finally left Moscow00:20:34
that's how the whole trip was00:20:37
for example, they were happy all ten days00:20:40
have suffered for the last eight days and 000:20:42
lord when will it all end yes we00:20:45
we think when all this will end then00:20:47
when we have a very high00:20:50
fatigue level00:20:52
when we can't anymore00:20:54
carry00:20:55
the same load as we endured00:20:58
it’s calm there during the first two or three days of the hike00:21:01
although in general it may be nothing00:21:04
has changed from the point of view of what we have00:21:06
under your feet and what at this moment00:21:08
power decreases at a rate00:21:11
we went to work cheerfully and cheerfully and then we00:21:16
tired, our steps begin to shorten00:21:18
and the purity of steps decreases if you spend a long time00:21:23
let's say we went to the city and you understand that00:21:26
they came out quickly enough with sticks00:21:29
then suddenly you slowed down and didn't go00:21:34
so cheerfully maybe they started to lag behind00:21:36
groups or someone started it from you00:21:38
falling behind means he is also already behind00:21:42
the edge here corresponds to leads to00:21:46
reducing movement speed00:21:50
further fatigue is specific to everyone00:21:53
type of work what does it mean that when we00:21:59
going uphill one muscle turns on00:22:02
the composition works very well for us00:22:05
the front surface of the thigh to you00:22:07
come and when you delay you00:22:12
Front knee extensors turn on00:22:16
the surface of the thigh you push through you00:22:19
very strong gluteal muscles are activated00:22:21
hips and you when you transfer weight to00:22:25
push your front foot00:22:28
foot and turns on very strongly00:22:30
calf muscles noticed before what when00:22:32
we go uphill very often we start00:22:35
sore calf muscles sometimes buttocks00:22:38
there somewhere to wash accordingly00:22:42
there are people who, let's say, train00:22:45
one thing they train well and00:22:49
buttocks so they have a lot of fun uphill and00:22:52
it’s easy and then it’s very hard for them from the mountain and00:22:56
It's hard to go down the mountain here00:22:59
the usual hurts when we go down our knees00:23:04
Yes, everything is correct, I’ll tell you a little later00:23:07
why does this have one very simple00:23:11
explanation00:23:14
accordingly, it all depends on the level00:23:17
your training, otherwise00:23:22
How much are you willing to digest?00:23:24
load, let's say you're ready in the mountains00:23:26
walk 10 kilometers and not notice 2000:23:30
no longer and it will be your individual00:23:34
level of training we are here recently with00:23:37
my husband conducted an experiment and decided to go through00:23:39
40 kilometers we have one there00:23:44
run around00:23:47
no need for 40 kilometers, but we’re just not in00:23:53
mountains opinion not in the mountains rights on a flat00:23:57
he runs marathons I'm basically good00:24:00
I walk I can walk endlessly I run00:24:02
very bad00:24:03
I recently started returning to the century no 4400:24:10
we decided to walk 40 kilometers because00:24:13
that we have one fix idea we need00:24:18
in three days, 40 kilometers each00:24:21
path to go on most likely we'll go00:24:24
for May 4th chic I would test everything00:24:27
anyway you go to the mountains, he flies away tomorrow00:24:29
Elbrus come on, the mountains are flat00:24:33
knows there will be more than your daily00:24:35
the norm in general, after 42 kilometers we00:24:39
got there by eyebrows00:24:41
honestly, just two more like that00:24:47
30 kilometers it was just like a nut00:24:52
but the last ten kilometers it was00:24:55
hell we didn't want to go anywhere anymore00:24:59
there was a desire to just call a taxi and00:25:01
get there00:25:02
that's the level of physical fitness00:25:04
yes despite the fact that he is a good runner00:25:07
it's still 40 kilometers on foot00:25:10
and it’s also very difficult psychologically00:25:13
because usually it's a marathon00:25:15
runs less than 4 hours before and here00:25:17
we walked for about 11 hours with everyone00:25:19
breaks there for lunch to sit there00:25:22
ice cream on the bench and like there we are00:25:26
made such a drink loop from Khimki to00:25:27
Krasnogorsk forest large00:25:29
[music]00:25:31
well with light nice nice 20 lon such things00:25:35
there with you then fil well, but the meaning is still with00:25:37
backpacks, we had a test one00:25:39
way out can we go 20-4000:25:42
kilometers to walk there in a month00:25:45
three days of 40 each we realized that we weren’t ready yet00:25:49
We’re getting ready, that’s why, in principle, and what00:25:55
The closer your hike, the better it is to carry out everything00:26:01
their training sessions in the open00:26:04
space yes somewhere on where where you00:26:08
you can train the slides yes it is00:26:12
you don't have to walk up and down the hill00:26:16
you can do part flat part00:26:19
go up again go down00:26:21
climb up and do this00:26:23
training in the equipment you are wearing00:26:26
go imitate the time you00:26:31
you will go on a hike, that is, you00:26:32
you know that you will be 7 o'clock with lunch00:26:35
break00:26:36
but usually no one does 100% training00:26:39
doesn't do it but at least try00:26:41
5 hour exit like this00:26:43
do such a check-up for the body00:26:47
How ready are you at all for this?00:26:50
loads and then see what you need00:26:53
so you'll have to walk for 10 days and00:26:56
rejoice00:26:59
this is the reason for fatigue00:27:02
very difficult to identify and causes00:27:06
there may be several of you accordingly00:27:08
May be00:27:09
depletion of energy resources that00:27:12
this is what our body is like before when we don't00:27:17
on low intensive low intense00:27:22
activities we carry out as a rule00:27:25
the breeding ground for this is00:27:27
glycogen and free fatty acid fats00:27:31
who knows where fats come from?00:27:35
fuel when you and I walk or run00:27:38
at a low tempo where do they come from00:27:43
from where from which ones exactly ok not from here00:27:52
[laughter]00:27:58
blood and intermuscular triglycerides and fats00:28:01
and that is this depo that we have00:28:04
located in a cage not in the abdomen subcutaneous00:28:09
fat on the thigh and on the butt and on the sides and00:28:12
hands and what is in our hands00:28:15
the cage itself is all that the cage is00:28:18
stocked up then anais anais ate with something00:28:22
a trained person differs from00:28:25
untrained00:28:27
here there is usually a lot of stock, but there in00:28:30
the cage doesn’t have this supply, that’s why00:28:35
a person who does not train and does not00:28:37
he trains for endurance00:28:39
rule00:28:40
this one comes out onto the highway completely empty00:28:44
the first person to give up on the track is why00:28:50
first why physical is important to us00:28:52
preparation is because we have to00:28:55
she should be able to change our cage00:29:00
store glycogen and free fatty acids00:29:03
acid to use it00:29:05
like fuel no request no buffer you00:29:10
you know, why stuff fat and00:29:14
glycogen into the cell when you sit in00:29:16
office and don’t use it, so it’s very00:29:21
a lot of problems happen when people00:29:24
We didn’t prepare at all during the off-season, but00:29:27
then we went out, it doesn’t matter if it’s running or hiking or00:29:31
something yes I very much since I00:29:34
sometimes I work you have a cheek or three00:29:37
cheek feasts by a massage therapist or volunteer00:29:40
at running starts, yes, I see a lot00:29:42
people who come running00:29:45
that's when it starts in spring00:29:48
first starts and they are not green00:29:50
faces they did nothing all winter then00:29:54
let's run today and remember Dagestan there00:29:58
that means guys who have never paid a hundred00:30:00
ran and never ran in the mountains00:30:02
she was charged it was the end of April they00:30:08
got off at the first food station saying00:30:11
volunteers, we didn’t think mountains were like that00:30:14
tall people came unprepared00:30:21
distances they are not able to00:30:23
run and this concerns how people00:30:28
who are on a hike and people who00:30:30
run just run a little higher00:30:34
intensity accordingly speed00:30:36
glycogen synthesis 12 to 24 hours00:30:41
who sleeps on a hike for 12 hours, that is, in00:30:46
hike as much as he should eat00:30:49
by calorie intake00:30:51
and no one has the courage to prepare his00:30:56
pores for technician pocket food yes00:30:59
there are common things, yes there are things that we have00:31:01
weighed in on feeding myself on a hike00:31:07
it's hard I won't take it I won't take it00:31:10
I'll throw away the Snickers from here, then I'll beg for it00:31:15
energy consumption of very large food here00:31:19
so much for you from this one here00:31:21
minimum food needed00:31:23
stop if your muscles can't00:31:27
recover from physical00:31:29
loads because you haven't trained00:31:32
then you don't you become then the next00:31:35
day you will feel worse in00:31:38
hike and the next day it’s even worse00:31:41
even worse because the stones are up00:31:45
your recovery will increase00:31:48
the pleasure will be less less less00:31:50
and less00:31:52
next moment what's happening to us00:31:56
this is insufficient oxygen delivery to00:31:59
more blood00:32:02
Runners feel this because00:32:05
Stroke volume is very important for them00:32:08
pulse values is how much they are00:32:12
the heart is ready to pump blood those who00:32:17
climbs up the mountain since it's00:32:20
requires greater muscle mobilization00:32:24
muscle fibers oxygen delivery with00:32:28
blood is also very important, that is, for us here00:32:30
it is important that we have a heart00:32:33
cardio training with you to00:32:35
the heart worked and could respond00:32:38
quickly confidently to increase the load00:32:42
physical accordingly further this00:32:46
I may have low hemoglobin levels00:32:49
I usually recommend it to those who go to00:32:51
some serious distances after all00:32:54
donate blood in advance00:32:57
there are blood tests that are more extensive00:33:00
iron deficiency anemia there is about 700:33:04
blood components are assessed and how00:33:09
rule, it’s immediately obvious there are some00:33:11
problems or not if you see low there00:33:14
[ __ ] low iron low vitamin00:33:18
b6 in my opinion00:33:20
that means the muscles may feel good, but00:33:25
delivery00:33:27
oxygen levels in the blood will be poor00:33:29
accordingly there is no oxygen00:33:33
the muscles don't work anymore maybe00:33:39
dysfunction of external respiration, for example00:33:41
fatigue why everyone who goes hiking00:33:44
recommend running you can do enough00:33:48
often hear this thing from people00:33:51
who are preparing for mountain climbing00:33:54
or to a mountain hike that you should00:33:57
be able to run on a flat surface00:34:00
10 kilometers in 50 minutes or an hour00:34:07
it means you know how to breathe and now00:34:10
imagine that you are walking not only to00:34:15
the mountain is hard for you when we come with you00:34:18
sometimes on some high floor00:34:20
shortness of breath appears, but imagine that00:34:23
you are not on the fifth floor, you need to go to 10500:34:26
for every day you have another backpack00:34:30
girls have less, boys have more00:34:33
on there from 20 to 35 probably yes00:34:41
accordingly, it hangs on your back00:34:43
It’s already hard for you to breathe, but here’s another00:34:47
presses from above to accordingly00:34:50
when she pushes something from above we00:34:52
we begin to lean forward and in this you00:34:54
must be able to breathe accordingly00:34:58
dysfunction of the pectoral muscles00:35:01
sternocleidomastoid muscle00:35:04
intercostal then can lead to00:35:07
that it will cause fatigue00:35:12
further neuromuscular junctions can00:35:17
be disturbed yes you may be disturbed00:35:18
innervation of muscles in the nervous system00:35:20
gradually gets tired and stops feeding00:35:26
muscle impulse, well, imagine what you have with00:35:30
the phone is fine remember00:35:32
wired phones to which we have00:35:34
they used to have telephones in apartments00:35:37
it's okay he's a great someone00:35:40
cut the cable it's called tired00:35:44
nervous system she is no longer in00:35:46
able to transmit an impulse along a nerve00:35:50
accordingly, you will also be tired and00:35:53
further environmental conditions may00:35:56
may have a negative impact on00:36:02
your fatigue and low level00:36:05
motivation00:36:06
emotional control is usually00:36:09
happens to those who go on a hike first00:36:12
times or with those who had a negative00:36:14
experience00:36:15
I can share my experience of trying00:36:18
speed climbing Elbrus and00:36:22
I'll tell you what00:36:24
what to consider when you are going00:36:27
I had one for some event00:36:29
experience I had little mountain experience at that time00:36:32
moment it was all I was running there creamy00:36:35
I immediately went to the mountains, but never00:36:38
participated in the vertical kilometer and00:36:40
speed climbing Elbrus00:36:41
Usually Elbrus is reached from barrels00:36:46
often reach the hole line as much as possible00:36:48
high and at 12 o'clock at night they are already like this00:36:52
tep tep tep there it's 7 am we00:36:56
we are standing at the start00:36:58
before that we are still a vertical kilometer00:37:00
ran00:37:01
because this qualification00:37:03
climbing if not at two o'clock00:37:05
you're getting ready00:37:06
they don’t allow expressway to climb00:37:09
that is, accordingly, the transit time00:37:12
distance is shortened by 7 hours00:37:17
I won’t go to the camp at this moment00:37:21
tell who needs to understand that I00:37:25
At that time I was doing CrossFit and00:37:27
I hardly ran due to injury00:37:29
knees that is physical training and00:37:32
I had the stamina of a bull00:37:34
principle00:37:35
there was no need to run up under therefore behind00:37:38
I wasn't worried about the knee, I really needed it00:37:40
quickly move your feet without a backpack here00:37:44
but I went to the camp which was under00:37:49
preparation for such a beam00:37:52
acclimatization but it turned out that00:37:54
the guys who went to it with their00:37:57
the trainers are much stronger than me and that’s it00:38:03
days of adaptation I was still working before this00:38:05
weeks 2 hours for 12, well, probably without00:38:08
weekend00:38:09
that is, I arrived there already able00:38:11
the fact that not only everything was double00:38:12
eyes acclimatization strong group all00:38:18
they're coming, I'm running after them like this00:38:19
with sticks00:38:20
I think now I’ll be the first to get lost00:38:22
since Elbrus I don’t know anything00:38:28
Accordingly, I didn’t make it to the ascent00:38:34
control point at 12 noon that is00:38:36
7 am to 5 pm needed00:38:38
climb the saddle from 3,700 to 500:38:42
200 in my opinion if I'm not mistaken here00:38:44
the long Marrano route is enough00:38:47
big set no one gets that much00:38:49
for one time on a hike I was late for someone00:38:56
The border guards didn't let me in for five minutes00:39:00
I almost kissed him, he said, guys00:39:03
thank you, they won’t let you in for export and00:39:06
turn around the game thank god for me00:39:10
no need to go there, well, I went, it was the best00:39:15
the happiest moment of the whole trip if00:39:19
Honestly, I’ve been dynamizing mine for the second year now00:39:23
husband with a trip to Elbrus00:39:25
because the words of the ascent of Elbrus00:39:31
Climbing a whole mountain of some kind00:39:33
complex00:39:34
on the horns it’s not scary because 4000 on00:39:39
Kazbek is scary and this is the experience00:39:44
has stopped me for three years now00:39:48
probably so I can go to Elbrus, here I am00:39:50
every year agree where I am now00:39:52
I'll buy tickets for a warrior, he doesn't have that much00:39:55
buying equipment is so expensive I don't00:39:57
I'll go and when you go where you're not00:40:06
ready, yes, that is, you must understand that00:40:10
you are traveling to the conditions to which00:40:13
are you physically prepared what i need00:40:18
had to do or go with others00:40:20
guys on Elbrus I still have there00:40:23
asked to work as a massage therapist00:40:25
because I'm very cool and sporty00:40:27
we were relaxing with a massage and I was even working00:40:33
somehow bring the guys to their senses, yes I would00:40:36
who brought it to life00:40:38
in general it was such a million00:40:41
various errors yes it was a group that was stronger than me00:40:44
it was a training camp before00:40:50
competition now I tell everyone that I00:40:53
sharply against the camps pepper and I00:40:57
go to the training camp before00:41:00
terrain competition in two months00:41:02
it will be great if you work on the technique00:41:06
descents, ascents, let's go, you'll understand what's in00:41:09
physics is not enough, come to00:41:11
run the competition well00:41:13
or you'll get killed before00:41:18
definitely not worth the competition so00:41:21
always understand where and in what company00:41:25
you are going and how far you will be there00:41:29
difficult and how ready are you for it and00:41:31
because if all these stories00:41:35
connect yes you will get in the end00:41:39
negative experience00:41:41
some yes I also had company00:41:44
This is the one I personally went with, not all of them00:41:46
the whole camp for me, but here’s my personal00:41:48
the company that went to just here00:41:52
blew my mind00:41:55
it all ended in just a scandal00:41:58
splash and splash00:42:00
these are all the factors if you have them00:42:03
will converge in the mountains then you will then these mountains00:42:07
you'll hate00:42:08
and you cut off the possibility of this00:42:12
amazing pleasure00:42:15
nature and such different reliefs and00:42:18
landscapes just because you are somewhere00:42:20
made a bad choice from these moments00:42:23
you either didn’t train or went00:42:25
with the wrong people or the factors were not taken into account00:42:30
environment or00:42:32
Well, something else happened to you before00:42:35
so that this definitely doesn't happen00:42:37
you need to be quite serious and powerful00:42:40
preparing and preparation must00:42:43
usually consist of two things00:42:48
the first is physical strength exercises00:42:51
endurance exercises00:42:53
specific exercises and schemes00:42:56
training we will pre-workout00:43:00
principles to consider in the following00:43:02
Friday here is the second moment that you00:43:06
necessary to successfully travel to00:43:08
mountains in training accordingly at least00:43:11
approximate relief, that is, if00:43:15
in winter you can use00:43:17
completely gym until some00:43:19
fitness club or home00:43:22
training yes utv us all00:43:25
self-isolation led to the fact that I00:43:27
for example online worked well for me00:43:29
I had to somehow redo my00:43:32
training to maximize00:43:34
effectively train a person with two00:43:36
dumbbells, three elastic bands at home and more00:43:41
through the screen, accordingly, the closer00:43:47
your exit into the city the more you have00:43:50
training must be transferred to the ground00:43:53
at least some minimal semblance00:43:57
what you will walk on why00:44:00
because when you go to the gym00:44:04
the gym under your feet is like a floor simulator00:44:10
the trainer does not wobble00:44:13
does not slide does not change the angle of inclination when00:44:17
you come to the surface on a hill00:44:21
there's a twig somewhere, there's grass somewhere00:44:25
somewhere a stump somewhere like a piece of iron00:44:28
sticks out somewhere in your place00:44:30
you came out after the rain, you have the whole route00:44:33
training is blurred and you mean00:44:35
knee like this in the mud00:44:37
do your mountain training and if you00:44:43
use only gym services00:44:45
hall treadmill let's say which one you00:44:47
put it at an angle and walk and train00:44:50
on it then when you go out onto the ground your00:44:54
nervous system your coordination00:44:56
the muscles will not be ready for what you00:45:00
should feel confident somehow00:45:03
on the surface already directly to the ground00:45:06
yes, that's the girl who's riding me now00:45:10
to Altai00:45:12
we worked with her for a whole year00:45:15
stabilization of the hip joints all00:45:18
ideally you put it above it like in front00:45:20
her box for stepping on the box00:45:23
Vanya's perfect steps for steps they are steps00:45:26
the knees and hips don’t lead anywhere00:45:30
let's go train up the hill and took her out to00:45:33
soil on did exercises with her00:45:37
the sticks turned out to be talk at with sticks00:45:39
to use your back and not kill00:45:43
the elbow began to go uphill00:45:50
tass walks in all directions when I when00:45:53
I came from Nepal and I was very sick00:45:55
hip joints because00:45:59
she already has everything flat on the stand00:46:03
stable, that is, all lunges are perfect00:46:05
everything in steps perfect in steps00:46:10
on the ground at an angle and when we put00:46:13
foot on when we go uphill we have00:46:15
the ankle bends quite strongly00:46:17
that's another story, yeah00:46:21
accordingly, there the leg can become00:46:23
unevenly and when tightened it’s already upwards00:46:27
problems arose that tass is no longer00:46:31
so stable that's why it's always00:46:34
especially if you are exercising00:46:37
with a trainer or if you are with someone00:46:39
get some remotely00:46:41
consultations and even if you do00:46:44
train yourself please write00:46:46
video just beat the tripod, take the phone00:46:52
play and record and then watch00:46:55
isn't it going somewhere to the side?00:46:57
Are your knees tilting somewhere?00:47:00
don't fall over on the side of the taxi either alone00:47:02
sideways somewhere to the side yes it is very00:47:06
important therefore always type 2 training00:47:08
or a home gym and already00:47:13
directly on the ground principle00:47:19
the training process is regularity00:47:22
gradualism, consistency and00:47:25
consciousness00:47:26
regularity who knows how many times a00:47:28
you need to train for a week and give flan00:47:32
so how much strength training is needed00:47:34
any workout so that your muscles00:47:37
I’ve adapted and feel good00:47:40
how many times a week should you exercise00:47:42
at least two or three00:47:45
well no one becoming 24 sometimes 6000:47:53
60 hours00:47:54
dependence on the body according to but with00:47:58
the level of training usually increases00:48:00
recovery speed but again00:48:03
depending on what work was done before00:48:05
well, yes, train with a personal one but00:48:08
sometimes I know that people leave their00:48:10
trainers because they have already started00:48:12
feel your body much better00:48:14
how does the coach understand why he writes to him00:48:17
the program is good that no one said00:48:20
once a week00:48:23
that's because those who train the most00:48:27
a large percentage of injuries occur in people who00:48:29
train once a week00:48:31
why because you have three what is it00:48:36
training is the destruction of muscle00:48:38
fiber after this happens00:48:42
recovery from or supercompensation00:48:46
you've already had soup in a week00:48:50
compensation and your muscles have all forgotten that00:48:56
there are weeks, this is the period when you00:48:58
every day well every week every00:49:00
Monday start again nothing there00:49:04
nothing develops nothing changes00:49:07
so if we run then at least two00:49:10
once a week if we do strength training then00:49:16
this is the off-season it's two to three times a week00:49:19
and if you run but keep your strength00:49:22
work yes then already when you approach00:49:26
starts then it’s once a week you00:49:28
leave it as supportive00:49:30
training00:49:31
if you go to the mountains then you still00:49:36
do two or three strength trainings then00:49:38
those who go to the mountains have unified strength00:49:40
training stays there maybe 200:49:44
instead of 3, these are the ones who run their power00:49:48
training decreases in quantity00:49:51
closer to the start, that's accordingly further00:49:55
gradualism we all watch youtube and00:49:58
instagram00:50:00
yes me too, I started doing the same thing lately00:50:04
posted there on his Instagram00:50:06
different exercises but I try to write00:50:09
what if it's easy for you to add this if00:50:13
it’s difficult for you there, reduce it like this00:50:16
publish different variations accordingly00:50:20
what are the runners doing wrong there, let’s say they are very00:50:22
love to watch training in which00:50:24
elite athlete and charge the same00:50:27
Well, it’s clear that this is a path to injury00:50:31
that is, we must always operate00:50:34
not because we were told that this is the same00:50:36
cool exercise for00:50:38
go up the hill, imagine that00:50:40
none of you are running, I'll tell you for00:50:43
in order to climb the hill well you need00:50:46
do sprints and hills right now00:50:51
let's go out and find the nearest hill here00:50:53
probably closest to the edge and straight00:50:55
let's go sprint and go up the hill 6 pieces00:51:00
what will happen to you00:51:02
and trauma00:51:10
accordingly you should be excellent00:51:13
understand where at what point of your00:51:17
physical condition you are in and00:51:20
increase the load gradually00:51:24
gym00:51:25
if we take work with weights it00:51:28
increases every two weeks00:51:31
somewhere around, maybe 10 percent00:51:35
they are like you know I used to study00:51:37
powerlifting but thank God I had00:51:40
such a sane coach because I have00:51:43
they were familiar to the old formation00:51:45
they said you throw it every training session00:51:47
two kilograms each00:51:50
I've been here for three months already, 25 I'm pressing them from my chest00:51:55
Each training session they add 200:51:58
damn that's why they often get injured00:52:03
Accordingly, we are gradually increasing00:52:06
our training volume is either volume or00:52:09
intensity00:52:10
that is, if you have never done lunges00:52:15
yes we can have 250 different options00:52:19
lunges then we start with the simplest00:52:22
on the spot and then we see how much00:52:26
our correct technique further we can00:52:29
making 250 complications for example is very00:52:34
often for those who do not have the opportunity00:52:36
train on the mountain doing lunges with00:52:40
him with a low pelvic position where we are00:52:43
we don’t raise taxes and just talk about the steps00:52:47
the forward is scored very well here00:52:52
the front surface of the thigh therefore00:52:54
I also count the buttocks, so it is considered that00:52:56
it’s optimal if you don’t have a slide then00:53:00
to train the rise and you mean here00:53:03
so you draw a check that doesn’t know how00:53:05
do lunges in general, well, basically we00:53:13
we risk getting pain there00:53:14
hip in the knee and reluctance00:53:16
more00:53:17
would do these lunges they need this one00:53:19
from the basics of how to prepare for the mountains really00:53:23
objectively that's why we start with simple ones00:53:25
things then we teach them to take steps or00:53:29
step forward00:53:30
either we make it double or we make it more complicated00:53:41
accordingly we can change the shape of our00:53:43
training intensity of impact on00:53:45
muscle and we can change the speed we00:53:47
we can make these transitions quickly00:53:49
do it slowly we can do stats00:53:51
dynamics and so on that's why we00:53:55
We are gradually increasing our workload00:53:57
intensity and we do it00:53:59
consistently not from the [ __ ]00:54:03
we approach this consciously and logically00:54:09
we try in principle yes we can take00:54:13
some kind of conditional training for me00:54:16
also make me a big marathon or something00:54:19
do a project00:54:21
Well, this is the finished product before preparation00:54:24
mountain and dry all different I can’t00:54:27
write one program and tell you everything00:54:29
should do the same but it’s not like that00:54:31
can be completely different00:54:33
in different physical states I can00:54:35
write approximately a block like this00:54:38
like this like this we do like this like this00:54:41
but the training plan is always adapted00:54:46
to your physical condition will00:54:49
more effective than just doing things like this00:54:55
exercises themselves can still 5 here00:54:57
we'll talk about it like this00:54:59
we do the exercises like this we do them00:55:02
complicate it and then the question is to whom which of00:55:05
they will fit00:55:10
accordingly we have00:55:12
muscles adapt within three00:55:15
months therefore00:55:16
You don’t need to start training for a hike00:55:21
train00:55:22
you don’t need to prepare for a hike to the mountains00:55:24
later than three months or so00:55:28
This is the situation with my client00:55:30
now we've been training all year00:55:34
worked with some people00:55:36
specific problems that were with00:55:38
general physical fitness now00:55:41
Let's do what we need quickly00:55:43
we reach what we didn’t reach because00:55:46
how have you never heard from her?00:55:49
the desire to go to the mountains and then here she is00:55:54
accordingly, first volume adaptation00:55:57
Why then did they take me away?00:55:59
and increasing intensity for those who00:56:01
runs00:56:02
they know that in winter we always run00:56:05
big us at a lower tempo and00:56:09
more work at some intense pace00:56:12
we are starting to spend more time at the starts00:56:16
when we need to run faster when00:56:18
we already have some tasks00:56:20
specific races for some specific00:56:22
time00:56:23
that's your entire winter, or00:56:27
they spent the first month and a half of training there00:56:30
must be00:56:31
quite voluminous, that is, they should00:56:33
there should be a lot but they should be light00:56:37
then water you can reduce i00:56:41
for example, when I have a day off00:56:43
I train for three hours but I have a rest00:56:47
five minutes between sets, that is, well,00:56:51
in fact it turns out that I'm clean00:56:52
training time if such full00:56:54
body this is two hours of rest now and I00:57:00
I bring strength and endurance without running here at home00:57:04
I have two or three rubber bands at home 100:57:08
dumbbells and with dumbbells it doesn’t matter with them00:57:11
I study at two o'clock 3 respectively00:57:16
this is a volume workout and then I can00:57:22
the closer I get to hiking in the mountains, the more I00:57:26
I will increase the intensity of the load00:57:29
for example, I will change the weights00:57:32
I will change the shells I will increase00:57:36
speed00:57:39
training, that is, let's say I squatted00:57:41
slowly, slowly, yes, here I can with anything00:57:44
play besides weight with what I will00:57:46
sit down00:57:47
hurry up or I'll sit down00:57:53
and adding a jump will increase it00:57:56
load intensity or I will00:57:59
add some more movement and further00:58:05
we're going00:58:06
rest and recovery which00:58:08
necessarily until accordingly I think not00:58:09
need to tell you that if you don't00:58:11
recovered and did not rest, then you are not00:58:15
you can complete the next workout and00:58:17
there is such a problem as00:58:20
Has anyone experienced overtraining?00:58:24
you know, you can really fail00:58:27
a long pit and another wonderful boy00:58:32
experience00:58:34
now forget that I'm a coach, I really like him00:58:40
I loved doing crossfit00:58:41
I was studying for three years at the moment when00:58:45
crossfit didn't become crossfit with00:58:47
human face that is now what00:58:50
this happened for five years in crossfit00:58:53
people who did murderous things00:58:56
workouts all 7 days a week00:58:58
it wasn't there seven days a week00:59:00
such a moment so that this00:59:03
the training cycle was well laid out00:59:05
that today, legs, tomorrow, arms, we rest00:59:08
us one part of the body is resting 200:59:11
trains and then we connect we00:59:14
[ __ ] every day or00:59:17
from the heart you need to understand that crossfit00:59:21
This is a high intensity interval00:59:23
training where there is virtually no rest and00:59:26
where we still all compete with each other00:59:29
there's a minute you need to make pushes00:59:33
all this is recorded and you then00:59:35
so I did everything no less everything00:59:39
I have to do it tomorrow so I can00:59:44
man then I have to catch up and overtake00:59:47
and in general this is what led to the fact that00:59:52
I studied for a month and a half then00:59:54
I lay in bed for a month and couldn’t get up00:59:56
I didn’t understand at all what was happening to me00:59:58
still haven't even given in to feeling01:00:00
some kind of overtraining, that is01:00:02
I understood, but I didn’t understand, I cleaned it01:00:04
I'm leaving, I've already changed the advanced group01:00:06
to the younger one you carry it to the younger one01:00:11
group You're like a wild boar, you can go into the forest01:00:15
run there and since you are spiderman01:00:19
running to the mountains of Crimea with friends I went01:00:22
like this on four limbs01:00:24
crawled gtt to october crossfit wife01:00:28
actually honestly this is my peak01:00:31
endurance and in terms of hiking01:00:34
to the mountains it was super crossfit01:00:37
traumatic sport super super01:00:41
fascinating because you see with01:00:43
What kind of training will it be in the morning and guess what?01:00:45
that's me this week01:00:47
we walk here and he lures with the fact that01:00:51
you have something new every day yesterday01:00:55
you had a million burpees today01:00:57
pull-ups after tomorrow you have a deadlift01:01:01
deadlift is like the main exercise and that’s it01:01:05
it wants that you go there and there are chances01:01:07
very big for the killer but if very01:01:10
approach this rationally and listen01:01:12
the state of your own body is very accurate01:01:15
just like with running you can run01:01:16
every day and then lie down and think01:01:21
periosteum pain [ __ ]01:01:25
where is the stress fracture from unfamiliar?01:01:29
went for a walk left on before the new one01:01:32
metacarpal bone four days crime x wounds he01:01:37
someone like this comes to me listening to me01:01:39
legend on Gauti swollen similar to01:01:41
stress fracture what to do01:01:44
how your body needs to run01:01:46
to get a stress fracture is very01:01:49
a lot and without resting or recovering01:01:52
that's why your physical activity is yes01:01:56
they should be so you should01:02:00
it's not like you have time to recover01:02:02
We trained once a week so what else?01:02:04
then for three days you can’t sit down01:02:08
working on a chair sometimes happens to girls01:02:12
they really like to do their buttocks like this too01:02:18
or run then also front01:02:21
the surface of the thigh hurts so much what01:02:24
can't sit down is the best option01:02:30
workouts every other day, if you01:02:34
train then try not to01:02:37
double workouts every day, that is01:02:40
if you only have three strength training sessions01:02:42
no need to do Monday for a week01:02:45
Tuesday Friday01:02:50
because you'll be first on the next one01:02:54
day very tired and secondly any01:02:56
Our body perceives training as01:02:59
stress even intense stretching girls01:03:04
sometimes they come to the studio and I want to sit down01:03:06
on the twine and tore this one01:03:12
workout, even stretching if you do01:03:15
and the body perceives it super intensely01:03:17
how stress decreases at this moment01:03:20
immunity after training for 24 4001:03:28
hours our immunity decreases01:03:31
the body is recovering at this moment01:03:34
so if you want to optimally yourself01:03:38
first of all, don’t train every day01:03:43
in a day it will be more optimal01:03:46
option because our body has our01:03:50
Munch will sag a little after01:03:53
each workout, especially if this01:03:55
training that does not support developmental01:03:59
yeah if she was super heavy you're on01:04:02
the next day you feel the premium01:04:03
tired you know sometimes you'll practice and01:04:06
then we still can’t wake up in the morning01:04:10
that's why it's very careful not to let you there01:04:14
forgetting to recover what is it01:04:16
establishing this food and sleep01:04:19
we replenished our glycogen reserves01:04:26
slept and let the muscles rest01:04:34
accordingly we develop when we01:04:38
we go to the mountains, we mainly work for that01:04:40
to develop endurance01:04:43
strength coordination balance and development01:04:47
mental capabilities when we have01:04:49
mental abilities develop and01:04:52
why is this important yes I already said that01:04:54
you can kind of physically prepare for01:04:57
it's supposed to be six months, then go see him and01:05:01
have some not very pleasant experience01:05:04
because, let's say, you had no experience01:05:06
5-hour load for up to 5 hours01:05:09
therefore, if with the development of coordination01:05:12
balance of the body's aerobic capacity01:05:15
we're here next Friday about aerobic01:05:19
let's talk about the body's capabilities01:05:21
training schemes and development01:05:24
mental capabilities are still 301:05:29
training in conditions close to01:05:31
what you're about to go through as well01:05:34
like runners they are before competitions01:05:36
run at a competitive pace01:05:39
somewhere there is 70 80 percent of that01:05:41
the distances they will run01:05:43
What if you've been running 10 kilometers all your life?01:05:47
and never ran 21a01:05:49
registered then here are the mental ones01:05:53
you won't have much opportunity01:05:57
there will be just a lot for you01:05:59
heavier than if you were almost this01:06:01
did you do the distance yes if you did01:06:03
there are 17 kilometers or 16 or 15 instead01:06:06
10 before 21 is understandable, yes it’s the same01:06:12
the best thing about going on a hike is that you've never gone before01:06:14
haven't been to real mountains for a long time01:06:17
last year you already forgot you did so01:06:19
Look at the photos, the village makes me happy and even01:06:21
it was cool and then you got the backpack on01:06:26
two kilo trekking boots01:06:31
and the city is high and there is still snow below01:06:35
the warmth is good and you should go there accordingly01:06:43
what is endurance before we always01:06:45
we're talking about long distance runners01:06:48
distances and people who go hiking01:06:51
they must be resilient like you01:06:56
Do you think weightlifters are tough, no why?01:07:06
Well, yes01:07:07
glyca lytic fibers are more developed01:07:10
This is what a weightlifter does. He approached and let go.01:07:17
up to once there 10-15 repetitions here01:07:23
accordingly, he recruits from us01:07:25
you have three types of muscle fiber01:07:27
promised not to burden you too much, but this01:07:31
you need to understand in order to understand why01:07:33
we have this kind of training01:07:35
oxidative muscle fibers that01:07:40
accordingly work at the expense01:07:43
oxygen01:07:46
it's red meat when it's chicken01:07:49
I'll get naked, her chest is white and her legs01:07:52
red01:07:53
she runs around with her feet a lot and because01:07:56
she can't fly, she doesn't have pectoral muscles01:07:59
developed she doesn't know how to do 2 a lot01:08:01
carry out movements at the same time01:08:03
that's why they're white, she tells them twice01:08:06
waved and gasped just like people01:08:10
there powerlifters bodybuilders the city is not theirs01:08:17
they don't need to go there either01:08:20
repurpose your fiber or not01:08:22
climb01:08:23
it would take a very long time to prepare for01:08:25
endurance profit well don't go there01:08:27
although they speak Elbrus even with a weight01:08:30
such special ones were dragged with a barbell into01:08:33
subjects here according to us what's wrong01:08:41
you need to develop our endurance from01:08:44
and there is a very big trick here:01:08:46
if we're talking about01:08:48
aerobic endurance and this is an opportunity01:08:52
carry out the same type for a long time01:08:55
work long walk long run that is01:09:00
this is all the work of muscle tissue which01:09:04
attention is provided from 1 minute to01:09:07
infinity for people who go to01:09:12
hike give 7 hours walking time for01:09:15
those who run01:09:16
mountains or flat, it doesn’t matter what it is01:09:22
the opportunity to run there from an hour and yes too01:09:25
infinity who what distances01:09:27
overcomes yes if we are talking already there01:09:29
about the ultramarathon, they run for days01:09:34
accordingly, this is our task with you01:09:36
carry out our work is enough01:09:40
long be able to do it often01:09:45
they say what we need01:09:47
develop some general endurance01:09:52
this is such a Soviet term for it01:09:55
it’s not clear what’s included at all, ok you01:09:58
running01:10:00
then you moved to the kayak you never01:10:02
didn't row01:10:03
at the same time, general endurance running01:10:06
developed you will row normally no01:10:10
you were running all the time on the flat uphill01:10:14
run, don't run, will you go because01:10:19
you don’t know how because your muscular01:10:22
fiber can't switch on like that01:10:24
the way you all walked around all the time01:10:26
on the asphalt you went on a hike01:10:30
got lost and you need to go through the forest01:10:35
wading through is burning my husband is there01:10:39
directly there close our friends write01:10:42
it's close to time01:10:44
let's come as direct as direct can be01:10:48
rubble01:10:50
you walked out on the asphalt, you went straight01:10:53
you'll pass quickly, no, no, no, because01:10:57
you don’t know how because for you this is it01:11:02
will climb over the log01:11:04
use uneven, non-white and01:11:08
give red muscles with methyl black01:11:11
lytic because we never keep up01:11:13
they didn’t lift the varnish like that, they didn’t understand01:11:15
take a breath, climbed over and haven’t gotten my hands on it yet01:11:17
that's why they held on01:11:20
general endurance does not exist01:11:24
endurance always exists01:11:27
for a specific type of activity01:11:31
so when they say that a person01:11:34
who goes to the mountains must be able to01:11:36
run 10 kilometers before must but this01:11:41
doesn't mean he won't die01:11:44
mountainous terrain because he has to01:11:46
do specific training01:11:49
going up and down the mountain and must01:11:52
develop01:11:54
possibility of the nervous apparatus01:11:57
include muscle in a certain way01:11:59
fabric to work by the way, for example01:12:05
do you know which exercise is the most01:12:08
fantasy gluteal muscles are activated01:12:16
almost01:12:18
its essence01:12:23
I'll light Vanya's steps the most01:12:26
the gluteal muscle is activated when we01:12:29
tighten accordingly imagine01:12:32
what your gluteal muscles experience01:12:35
when you walk uphill it never happens01:12:38
didn't see sat let's go she needs help01:12:49
the entire length of its muscle fiber01:12:51
earn about you annual muscles 3 from you01:12:55
there are gluteus maximus muscles and01:12:57
Medium gluteus maximus inhabits you01:13:00
mostly ours are medium and small01:13:02
stabilizes the deviation of your pelvis or01:13:06
bend your knee up and you can01:13:09
pump the gluteus maximus vigorously for a long time01:13:12
muscle and then go to the competition01:13:15
fitness bikini and forget about winning01:13:20
about the gluteus medius muscle and then01:13:23
you might end up going01:13:25
your knee is constantly collapsing and01:13:28
then you think my knee hurts01:13:31
urgent treatment, I’ll go and do an MRI on everyone’s mouths01:13:35
badly torn meniscus urgent surgery01:13:40
They had surgery on the meniscus and cut it all off01:13:44
but my knee still hurts01:13:49
shadows that's why we always look yes we01:13:55
We try to train everyone needs01:13:57
all muscle fibers that participate in01:14:00
work accordingly we distinguish01:14:04
endurance for dynamic and01:14:05
Let’s move on to the static one accordingly01:14:07
what is a training aid?01:14:12
training means are all those all01:14:14
this set of exercises that you01:14:16
use everything you have in01:14:21
arsenal but from all of this is yours01:14:26
arsenal you must choose exactly those01:14:28
exercises that will maximize you01:14:32
prepare for either descent or ascent01:14:34
uphill accordingly this is everything01:14:41
exercises that are aimed specifically at01:14:44
specific skills01:14:45
yours and a very important point that01:14:54
the exercise must be of a high level01:14:57
transfer to the final activity01:14:59
what does this mean let's assume01:15:04
studied long jumps and jumps in running01:15:08
High jump01:15:09
Well, that is, the person jumped either height01:15:13
or he did the long jump, what do you think?01:15:17
which jumps will be more effective for running01:15:23
described, hurry up, pour it off, erase it01:15:34
that next time no one saw01:15:38
When we run, we try to minimize01:15:41
vertical oscillation to man01:15:44
bunnies with you we need as much as possible01:15:48
further into the horizontal threshold of the plane01:15:52
promote our01:15:53
our carcass jumps forward accordingly01:15:58
forward will promote more because here01:16:01
there will be more01:16:03
push with you01:16:05
the foot will push us forward and01:16:07
engage more and buttocks specifically01:16:09
pushing forward we'll be here01:16:12
have greater carryover we after jumping01:16:15
let's go ahead and say that a cube is a jump01:16:19
yes we have phases where we fly01:16:24
plyometrics01:16:25
accordingly we will be better with you01:16:30
run if we perform in01:16:34
jumping exercises as a workout01:16:36
forward accordingly there are basic and01:16:42
competitive01:16:44
competitive in relation to yes there01:16:46
category hikes if you have01:16:48
refereeing yes some kind of running yes everything01:16:53
what from us relates to what we01:16:57
we make preparatory blocks and01:17:00
competitive means conditionally we them01:17:02
so let's call it everything you're already doing01:17:04
on the ground and everything that is already maximum01:17:08
close to your condition in which you01:17:11
you will be on a hike specifically01:17:16
preparatory too you can01:17:18
use uphill running flat running01:17:21
various types of squats and pull-ups01:17:24
yes why do I mention pull-ups yes01:17:26
what we always say about running01:17:28
prologue01:17:29
yes, but our corps participates if we have01:17:32
some kind of water crossing yes we01:17:34
hooked and learn by the rope of thought01:17:37
you can say so, that's what we have01:17:39
there may be different loads on the body01:17:42
given somewhere you need to have time to catch on01:17:45
tree so as not to slip and not to fall01:17:47
and so on, that is, we also have a building01:17:49
performs a balancing function and01:17:55
Actually we have a backpack on top here01:17:59
so always always besides training01:18:02
our legs should be a core strength workout01:18:05
back to very often I encounter01:18:08
the guys who go on a hike and then01:18:11
they say that they have a problem in the lower back01:18:13
falls off that is, they are legs01:18:14
trained your legs well01:18:17
feel perfect as if at all01:18:19
there was no campaign, the back fell off yes01:18:21
because they forgot in training01:18:23
process01:18:26
or for example with climbers especially01:18:29
with beginners who walk well started01:18:33
to study they say that I have01:18:36
the whole trapezoid is falling off01:18:38
it hurts a lot I'm working out and I have01:18:41
right here, right here, because I can’t use my legs01:18:45
pushing, yes, that is, they are not not not at all01:18:49
use your legs they don't stabilize01:18:51
where did they extend their hand like that?01:18:54
there somehow they hung on it with us01:18:56
trapped01:18:57
I tensed up and then they widened01:18:59
the muscles did not work and the shoulder blade did not lower01:19:02
didn’t stretch your back and didn’t push01:19:04
with their foot it turns out that they are starting to01:19:08
neck and shoulders hurt very badly01:19:10
that is, you and I can have a huge01:19:13
the number of some errors in our01:19:15
techniques that he won’t draw for you later01:19:19
a very nice picture of what I always01:19:23
I say it’s better to do either01:19:24
consult with a trainer than01:19:27
do it yourself because you can01:19:29
I'll tell you the number of mistakes I've made01:19:32
squat you will squat like this01:19:37
in general, you’ll go to the gym and there’ll be a barbell01:19:40
put the damn thing on top, I'll tell you01:19:43
I feel like doing squats with a barbell and here01:19:46
let's squat it's not even worse01:19:52
that's why you and I must really01:19:54
large different arsenal01:19:57
exercises should be used accordingly01:20:00
there are several types of us01:20:02
strength training means mainly01:20:07
all strength work is winter time01:20:10
and purely power you know 3 x 15 or 3 x01:20:13
10 Such a gym classic01:20:16
why is this necessary because firstly01:20:19
all aerobic work is muscular, it is very01:20:23
greatly reduces muscle mass01:20:27
look at that fish they are so skinny01:20:30
this is the rule01:20:34
biochemical basis, well, sort of like that01:20:36
biochemical process is smooth and large01:20:39
amount of aerobic work muscle mass01:20:41
burns muscle mass is the basis of our01:20:45
firstly the strength and secondly the basis of our01:20:48
muscles produce immunity with you01:20:54
hormone that will support01:20:55
our immunity is at a high level therefore01:20:57
all athletes who01:21:00
do aerobic sports01:21:02
is at the peak of its form before the main01:21:04
competition on them whose they are not01:21:06
get sick01:21:07
they have very low muscle mass01:21:09
things are starting to get very serious01:21:11
training and strength are removed which01:21:14
maintain muscle mass before01:21:16
start competitions01:21:17
they have specialized training01:21:19
muscle mass drops dramatically the same thing01:21:21
with bodybuilders before competitions they01:21:24
stop eating altogether01:21:27
and together with fat mass they lose01:21:30
muscular, well, when girls are big, I'm here01:21:35
I'll take it01:21:36
this diet and this fitness bikini because01:21:39
that I should go camping in a month and I see01:21:41
a lot as a rule, but a man for himself01:21:47
the month kills because it is very strong01:21:49
muscle mass falls a person is starving in01:21:52
the hike comes out in a state of complete out and01:21:56
you need to eat normally before going on a hike01:21:59
and train too, that’s why strength training01:22:03
it is very important to us we must support01:22:05
our strength and presence of muscle mass01:22:11
Next we have coordination01:22:13
exercises this is due to something like01:22:17
we put our foot down as far as ours01:22:20
the ankle is ready to hold us on01:22:24
some kind of staggering towards me yeah01:22:27
how quickly our muscles turn on and01:22:30
stabilizes us on the support as far as01:22:33
stable01:22:34
our lumbar region is stable, which is very01:22:37
we often see instability01:22:40
lumbar region after which there is01:22:42
against which pain arises and even there01:22:45
masses of specific exercises appear01:22:48
on the quadratus lumborum muscles for example01:22:51
that's why coordination is01:22:53
we are a completely different story01:22:56
we teach specifically01:22:57
if we see in our orthopedic01:23:00
testing for any abnormalities01:23:02
coordination mainly related to01:23:06
foot 100 behind the toe of the knee and with the lumbar01:23:09
department date we are starting to work again and01:23:13
2 We coordinate so that you at any01:23:16
difficult situation could resist but not01:23:21
fall, don't get hurt, and basically everything01:23:25
the hike is clean, everything is comfortable, and01:23:28
Accordingly, there is already an exercise01:23:30
leading up to the competition and catalog we01:23:32
we go out onto the ground, that is, this one01:23:36
Gym up to strength training01:23:40
a gym is a gym and01:23:43
soil and this soil what exercises we01:23:50
What do we prefer on a hike?01:23:53
we're moving, that's why it's static01:23:58
sorry, there will be static exercises01:24:02
our choice or not will not be that is01:24:06
we will give preference01:24:08
dynamic exercises I have friends01:24:11
my friends have a physics lab01:24:15
they tested yogis, but yoga is not the same01:24:20
who practices Ashtanga there, the crown which01:24:22
move a lot01:24:23
before the kind of classical yoga01:24:25
they are engaged in a pose and stand01:24:27
for two or three minutes they were imprisoned, brought on the argot01:24:30
meter and in statics they are absolutely not01:24:34
can outlast anyone they were put on01:24:38
vilar contra didn't blow away in a minute they01:24:40
They can’t twist, they seem to be tough01:24:43
the guys are standing like the Atlanteans forced01:24:48
move 0 full therefore when we01:24:53
choose your exercises for preparation01:24:57
mountain we choose dynamic exercises01:25:00
accordingly there is a type of exercise01:25:04
isolating and multi-joint who knows01:25:07
what is the difference between for example and insulating ok01:25:13
Dumbbell bicep curls are isolating01:25:17
only one muscle works01:25:19
you understand01:25:23
squats works knee ankle01:25:25
hip joint01:25:27
and we can also take two instead of a barbell01:25:30
fairly heavy dumbbells for example01:25:32
do this option01:25:34
so that there will be a multi-joint exercise before01:25:39
we need01:25:41
agility and strength and ability01:25:44
turning on at the same time is very difficult01:25:47
movement therefore gradually from we will01:25:52
do a lot of multi-joint01:25:54
exercises but will we include01:25:58
insulating as you think for example01:26:01
only on the front of the thigh or01:26:03
only on the gluteal01:26:12
yes, first of all, we are all individual01:26:15
someone turns on the front well01:26:18
someone's thigh surface is not at all01:26:20
turns on the buttocks, I can say that01:26:22
90 percent of people are not suitable at all01:26:24
it works so it's not bad01:26:27
walks poorly, runs and climbs very well01:26:30
it's hard to come in so yes we will01:26:33
apply01:26:35
isolation exercise but most likely01:26:38
look like this for a complete beginner who01:26:41
We don’t do physical training at all01:26:44
we will first make a lot of insulating01:26:47
so that their muscles begin to understand what comes from01:26:50
we want them, so we became strong and then01:26:53
we will be adding a lot of multi-joints01:26:56
we will be isolating movements01:26:58
go multi-joint here in people01:27:01
which are well 3 trained we will01:27:04
do a lot of joint control and01:27:08
we will provide insulating ones if we need them01:27:11
prepare specific muscles for example01:27:15
I really like the quadriceps femoris muscle01:27:18
exercise because it allows01:27:21
then it’s safe to go down the mountain for01:27:23
knee joint isometric stats01:27:30
dynamic eccentric01:27:32
isometric is we flex the muscle to01:27:38
100 then dynamically this is short01:27:41
amplitude for partial movement01:27:46
eccentric is when you so when01:27:53
we are in a squat, for example this is a lowering01:27:56
down here it is x center when we have everything01:27:58
muscles that have now been contracted to01:28:00
here are the gluteal muscles, we stand there, it’s conditional01:28:02
abbreviated yes we squat down she01:28:05
it starts to stretch01:28:08
eccentric phase of movement and we all01:28:11
We will definitely do these exercises01:28:13
include in your workouts01:28:20
isometric basically pumps strength01:28:23
this is a classic and our training stats01:28:26
dynamic type in performing exercises01:28:30
responds very well to him01:28:33
endurance and eccentric we will01:28:35
do on different muscle groups for example01:28:38
quadriceps femoris muscle because01:28:40
when we work with eccentrics01:28:44
the front surface of the thigh we then01:28:46
let's go down the mountain without pain01:28:49
knee yes for example eccentric01:28:51
option for the quadriceps femoris muscle01:28:53
raised01:28:54
heels or recharges put something01:28:56
let the heavy ones slowly fall01:29:03
rose slowly fell slowly01:29:07
before I have all the load going around here01:29:09
knees or we're in the gym01:29:13
village01:29:16
Do you know there is such a simulator where many01:29:19
insert and straighten your knees01:29:23
accordingly, you bent both legs once01:29:26
one was removed and the other foot slowly01:29:29
slowly lower the roller it will be01:29:33
eccentric phase of movement because01:29:35
you are holding back your fall, yes you are not sharp01:29:39
there is an entrance and fell in slowly slowly01:29:42
omit it because that's what it is01:29:44
happens to us when descending from the mountain we01:29:47
we shifted our weight forward and this is our leg01:29:51
remained loaded and we are slowly getting out of it01:29:55
until since we are falling down she has01:29:58
us bends it stretches it01:30:00
muscles yes that's all the work down into the mountains01:30:04
Tex Andre Chesky mode for ours01:30:06
quadriceps femoris muscle so we01:30:08
we will include them in quite a lot of our01:30:10
training plan01:30:12
we will choose accordingly01:30:15
Is the intensity low or high?01:30:16
workout01:30:17
short or long and flat01:30:20
direction of the exercise being performed01:30:23
now you will understand what we mean by this mordant01:30:27
we will not01:30:31
let's go up the hill01:30:36
what is hill climbing? is it moving?01:30:38
center of gravity forward and upward and what01:30:43
this diagonal agrees therefore everyone01:30:50
exercises we will use01:30:53
to make hill climbing easier01:30:59
will be associated with the fact that we will be more01:31:02
do not choose diagonal movements01:31:06
horizontally and in a plane and not01:31:08
vertical non squats squats01:31:10
they will give us01:31:12
less carryover uphill than01:31:19
allow tightening on a stand or01:31:21
jumping on the pedestal one moment so what01:31:26
we must first learn very well01:31:29
follow the steps in different ways on01:31:31
cabinet and only then postal like ours01:31:36
the muscles have become stronger, we can turn on pleo01:31:39
metric training if you don't01:31:41
run, let's count by01:31:44
research what plyometrics is up to01:31:46
jumping training is very effective01:31:49
but the most traumatic thing is why we01:31:51
always to01:31:52
we treat jumping training very much01:31:55
very carefully and we do it first01:32:00
strength and then at the end we do01:32:03
plyometrics if we need it01:32:06
accordingly what we have here01:32:08
exercises will be which will have01:32:10
the greatest transfer is for steps and01:32:15
jumping on a step, yes, I see01:32:18
why because it's factual01:32:20
imitation uphill is diagonal01:32:23
movement forward and upward we set01:32:25
the leg was moved forward and upward01:32:28
our center of gravity is further than running into01:32:34
the hill is clear, but this is training for01:32:37
on the ground this applies more to01:32:41
conventionally we called it competitive01:32:43
type of activity ladder01:32:48
jumping out of a low village can also01:32:51
there will be less transfer but there will be01:32:55
not bad and exercises for high lifting01:32:59
hips to a high hip lift and to01:33:02
ankle kick yes because when01:33:06
we're walking on normal ground, look01:33:09
our leg can't lift us practically01:33:13
when we pull on high01:33:16
surface we are forced to raise our leg01:33:19
quite high so all training01:33:23
who will help us Sasha01:33:29
walking uphill is for vani steps and lunges01:33:34
I love you very much01:33:36
lunges on a slide, that is, we are ordinary01:33:38
we come to the hill variation either for01:33:42
back work we work with sticks api01:33:45
learning operations more on a stick yes if01:33:47
I need to train my back there more01:33:51
I'll still bring the little one again01:33:53
stool in because it was clear yes01:33:56
Well, imagine what steps I take to the top01:33:58
with me 1 1 in front of the other but below in01:34:02
negative correspondence there are shelves here I am01:34:05
I walk and push with sticks, we can do it01:34:15
it will be smaller on a flat transfer01:34:17
when we do it on a hill on dirt01:34:20
or at the fitness club on the stand it01:34:23
much more efficiently, that is, we can01:34:28
do this variation of lunges01:34:32
all kinds of ladders up to we can with you01:34:34
run on the ladder jump on01:34:36
make different variations of the ladder01:34:39
from changing direction and exercising to01:34:44
ankle, that is, we can work with you again01:34:46
on the hill01:34:48
or a fitness club pushing with sticks01:34:52
work more01:34:54
or we can remove the shelves with you and01:34:57
put more emphasis on the front01:35:00
the surface of the thigh, for example, we raise01:35:03
foot with the forefoot towards you and01:35:06
push ourselves more01:35:12
the foot that we have supporting at the top01:35:15
worth it, but we can shift more emphasis to01:35:18
ankle and then we will be with you01:35:20
work less with the leg that everyone knows01:35:23
there are more of us01:35:25
push yourself with your ankle, yes it is01:35:31
you understand what we have01:35:35
the ankle does not push so sharply when01:35:37
we are going down the mountain01:35:41
well, that is exactly what this is about01:35:44
ankle push-off ability01:35:47
it doesn't work on the descent, it's with us01:35:50
will work on flat will work01:35:53
on the way up, accordingly we will01:35:55
choose all those exercises that we01:35:57
give advancement accordingly descent01:36:03
mountains are the opposite effect when01:36:07
we go negative in due time01:36:11
Soviet training system01:36:13
Verkhoshansky invented negative jumps01:36:18
or deep diving is very traumatic01:36:22
history is recommended to do mostly01:36:24
people who run down the mountain, that is, if01:36:28
you go to the mountains date you do01:36:35
negative jumps but with very small01:36:37
heights01:36:40
if you run downhill you need a big one01:36:43
step you can do with more but01:36:46
gradually raise the height from01:36:48
minimal to high is enough01:36:52
we have to escape the mountains01:36:54
must be able to depreciate in our three01:36:57
joints yes there are people who I am then01:37:01
I see people coming down the mountain01:37:11
where does the heel strike take place through the heel01:37:18
to the knee through the knee to the hip01:37:21
through the hip to the lower back and we01:37:25
you go to the mountains, we don’t know how01:37:27
it's right to go down the mountain01:37:29
we weren’t taught that’s why we’re tired01:37:32
let's go like tin lumberjacks01:37:37
that is, we are going up the mountain like this01:37:41
from harry my vacation is bad when you go01:37:47
from the mountain or run from the mountain you must be able to01:37:49
cushion in all three joints01:37:52
ankle knee and hip joint01:37:56
so let's eat us01:37:57
coordination exercise where we learn01:37:59
bend your knees and tass hit01:38:04
bent bent and then we took01:38:08
small little stool from her01:38:11
we jumped down like that and we jumped01:38:14
not like this, that is, when we are like this01:38:17
let's go down the mountain, that means we01:38:20
let's take it like this honestly, I'm the head01:38:23
gives away that's when we go down and we01:38:28
we jump down we must absorb01:38:30
then the rock on the ankle I sometimes come01:38:38
in the crossfit gym and hear people there01:38:40
the box is jumped by the way on the box01:38:43
when we jump up we should too01:38:44
cushion jump as if01:38:47
the ceiling broke with such a sound 601:38:50
jumped in and oh my God, what do they have in there?01:38:54
I got enough sleep at this point, it’s interesting01:38:58
so when you and I go to the mountain we01:39:01
We try not to go around with you like this01:39:03
you and I are trying a little bit01:39:05
hip joints after all01:39:06
bend over because when you're down01:39:09
down I'm exaggerating now, I'm showing it very much01:39:12
It’s clear that you shouldn’t act like that with a backpack01:39:14
go down01:39:16
but your hip joint should01:39:19
cushion the night a little01:39:23
and you should be able to pull your foot back01:39:26
yourself forward is very important01:39:30
accordingly, we will have everything with you01:39:33
exercises aimed first01:39:35
coordination yes so that you and I01:39:37
learned to bend all joints01:39:40
secondly jumping from a box with01:39:44
landing on the center of the foot because01:39:46
people who have01:39:47
hurts first let's learn with steps01:39:50
volvo give so we start with the fact that01:39:53
we learn to step down correctly01:39:55
then it would be more correct to jump off01:39:59
load point of view01:40:00
that's when we jump off we learn from01:40:03
you land on the center of your foot, that is01:40:05
if runners, for example, they should be able to01:40:07
Land on the center of the foot as you would forward01:40:10
because they have inertia yes they do01:40:13
are running01:40:15
then when we go down calmly from the mountain01:40:19
we must be able to ground ourselves and that’s one thing01:40:25
from the testing we do01:40:27
when we want to understand why01:40:29
man's knee hurts when going down01:40:32
generally perfect if you look at how he is01:40:35
cigars walks or runs, that is, but in01:40:37
conditions like a medical center or01:40:40
We can look at fitness clubs as01:40:42
he has a box01:40:43
jumps off yes I like to watch again01:40:47
on the ground because it comes out on the ground01:40:49
sometimes these things took a long time to try01:40:54
understand why one of our friends01:40:56
my hip joint hurts until I01:41:00
I saw him running down the mountain that I01:41:02
I'm going up and it hurts01:41:04
hip01:41:05
we treated the instep for a long time, which means hips01:41:09
a lack of01:41:11
until we saw that he was running over the mountains01:41:13
so I just don't know how this one is01:41:16
the hip joint is still alive, that is01:41:19
pain in one at one sight01:41:22
effectiveness there is a problem in01:41:25
friend can't jump can't01:41:28
carry out01:41:29
that's why all the exercises will be here01:41:32
which make it easier for us to be pulled down01:41:36
they are mainly coordination and01:41:39
accordingly, to understand how much01:41:44
our knees are ready to take steps down01:41:47
we will do one simple test we01:41:49
we will ask the person to sit on a chair01:41:52
preferably one leg without losing, that is, I01:41:56
I say let's say please sit down01:41:59
chair for 1 standing on one leg you do this01:42:03
so you're going down like this if you're in01:42:08
This is the state of the muscle that you have01:42:12
there are high chances that you will be from the mountain01:42:14
go badly and your knee will hurt at the end01:42:17
the hike is ideal if you sit down here and01:42:28
will be associated with this accordingly01:42:30
many different exercises variations of one01:42:32
and the same thing, that is, the test is01:42:34
exercise but we can do it01:42:36
modify01:42:37
about this next Friday so here01:42:41
will carditis focal01:42:44
exercises and exercises on the front01:42:46
surface of the thigh and power fno anterior01:42:49
thigh surface and accordingly01:42:53
moving on flat terrain, yes we have01:42:57
still meet fell out chewing it01:43:02
jumping forward any exercise01:43:05
classic ones you know from01:43:07
a gym like this01:43:08
classic training on legs and that's it01:43:11
options for jumping lunges and so on01:43:15
further, that is, you need to understand that we are01:43:18
we don't want to move faster01:43:20
only uphill from the mountain and on the flat01:43:22
yes, and if you run, yes, as usual01:43:25
They advise everyone to go to the mountains, then here we are01:43:28
we will already add intervals01:43:31
accelerations that allow us to simply01:43:35
move faster before changing speed01:43:41
Accordingly, what else is different?01:43:43
movement on the ground, changing direction and01:43:47
by the way, here in trail running01:43:50
and run down the mountain, which is very important that you01:43:55
you can change direction at any time01:43:59
movement it actually turns out like in01:44:02
football as in team sports with01:44:05
changing the cutting direction very often01:44:09
people who are just starting to run and01:44:11
they come to the trail especially mountain01:44:14
joke I have internal pain01:44:16
surface of the thigh here they come running games01:44:19
This is where everything falls off for me01:44:21
giving why because we are with you01:44:25
we don’t run and we don’t walk down the mountain like01:44:28
asphalt is like on the highway here with you01:44:30
about will help wag on it still can01:44:33
a trickle will flow and it can also be01:44:35
dirty and we need to keep up with you01:44:38
shift our body weight in different directions01:44:41
sometimes we need time to jump to01:44:43
some stone just in the period we go and01:44:45
we are still changing the direction of movement and01:44:49
here we will include exercises01:44:51
that allow us to change direction01:44:55
let's allow movements we will do with you01:44:57
lunge to the side or lunge like this or01:45:04
diagonal lunge all variations01:45:06
exercises that allow you to play football01:45:10
for example there is a very cool exercise01:45:12
which I adore football and rugby from everything01:45:14
team sports01:45:15
it is done with a partner on a flat plane01:45:19
you can do the same thing uphill but with01:45:22
modifications01:45:24
two people one person spreads01:45:27
checkboxes checkboxes like this01:45:29
well, the points are colored and the second person01:45:33
he is running, that is, he is no longer lined up01:45:35
ribbons that he must run through01:45:36
I'll let you know if it's running here and then01:45:40
then I’ll run back there and he should01:45:42
he doesn’t know how to coordinate sharply01:45:44
when in which direction is his partner01:45:46
will throw it away01:45:49
period, by the way, this is a very awesome topic01:45:52
for those who run from the mountain01:45:53
my last competition was from01:45:59
sports marathon which on Krasnaya Polyana01:46:03
was carried out and we had 10 at a distance01:46:06
kilometers seven kilometers of descent avalon01:46:12
still down so three kilometers okay01:46:14
run yourself through dry fiber you know01:46:18
outside escape 7 kilometers on loose ground01:46:22
stones, that is, you are running and and you01:46:24
constantly there are different coordinations you01:46:27
must very quickly imagine where01:46:30
you now at your ocean speed01:46:32
inertia carries you to put your foot down01:46:37
after these seven kilometers I remembered01:46:40
about an old knee injury that I01:46:42
it seemed, well, it seemed to us with my doctor01:46:45
that she is no longer01:46:46
will never bother me in my life01:46:50
three kilometers then I reached the bottom01:46:52
I just walked slower than the tourists01:46:57
recently they laughed because my knee hurts01:47:00
can you like me go very without absolutely01:47:04
lack of coordination up and down01:47:06
but at the same time this kind of thing happens there01:47:10
what if your eyes fall out01:47:13
that's why again, yes if we don't01:47:17
we train in the descent I if we are physically01:47:20
for some reason there may not be time01:47:22
prepared that you have a distance to maybe01:47:24
influence what suddenly you're talking about01:47:27
remember or something will be disrupted01:47:29
coordination accordingly further in addition to01:47:34
the fact that we work on support and with01:47:37
in different directions of movement we01:47:39
turn on unstable01:47:41
platform and a set of exercises from01:47:46
jump changes stepping over jumping like this01:47:49
further, that is, we don’t do stupid things, you know01:47:51
like in the gym you came 3 to 1501:47:54
done we can shoot with you well01:47:57
relatively speaking, like in crossfit four01:47:59
stations and let's say you and I have01:48:04
difficult focal point where we are01:48:07
jumped here later01:48:11
jumped sideways somewhere else here01:48:15
they stepped and then jumped and then some more01:48:19
passed with their backs, you know, at my dacha and01:48:22
there may still be different people here01:48:26
the pillows are unstable and so soft01:48:28
so that you get used to the fact that your01:48:31
the nervous system got used to the fact that01:48:33
your movement can be perfect01:48:35
different01:48:36
and demand a change at any time and your01:48:40
muscle fiber also has to do this01:48:42
just get used to it01:48:46
maybe today is finally all that I have01:48:50
I want to tell you I thought I could handle it01:48:54
hurry up and hide it on Friday01:48:58
we are talking about specific exercises01:49:00
because this is a preview of that01:49:02
why you need to do physical exercise01:49:05
preparation and what to pay attention to01:49:08
that is, next Friday is about01:49:11
specific exercises and project01:49:14
modifications here from which you can already01:49:17
themselves make up their own well-being01:49:20
some training programs for yourself01:49:23
somehow thanks01:49:28
[music]Description:
Массажные мячи и роллы: https://sport-marafon.ru/catalog/massazhery/ Как взойти на пятый этаж и не умереть? А если это гора? Планируете поход или забег в горах, а может просто собираетесь на прогулку в горы? Подумайте о подготовке. Ведь, если вы с трудом поднимаетесь без лифта на пятый этаж жилого здания, то прогулка в горах может стать довольно тяжёлым приключением. В горах нет кафе и отелей, а когда вы устанете, то взять такси до дома не получится. Чем выше, тем красивее – это правда. Однако, удовольствие от путешествия или забега в горах зависит только от вашей собственной подготовки. Стоит учитывать, что в горах может резко меняться погода, на ваше состояние может влиять высота, рельеф, выбранное снаряжение, да и сам подъём на вершину. Спикер: Елена Хачикян – тренер по функциональным и силовым кондиционным тренировкам, работе с проблемами опорно-двигательного аппарата, специалист по тейпированию и силовой подготовке бегунов. 00:00 Физподготовка к горным походам 1:52 Категории участников 4:55 Что учитываем при подготовке (длительность, рельеф, высота, температура) 15:53 Специальная подготовка 19:35 Утомление 27:00 Причины утомления 47:18 Принципы тренировочного процесса 49:55 Постепенность и последовательность 1:04:37 Что развиваем при подготовке 1:06:42 Выносливость 1:14:07 Тренировочные средства 1:23:50 Критерии выбора тренировочных средств 1:30:33 Подъём в гору 1:36:03 Спуск с горы 1:42:52 Перемещение по плоскому рельефу 1:43:41 Движения вперед и в сторону 1:47:33 Упражнения на нестабильной платформе и пр.
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