Like any other sport, rock climbing requires maximum energy output - not only physical, but also mental and psychological.
For beginners who do not have physical training (for example, like me:), when all physical activity consists in physical education lessons at school and university), it is very difficult to start climbing. In the first lessons, I could not overcome even a couple of holds. I started running, doing exercises - and success came to me! Exercise, exercise and you will succeed!
Instructions
Step 1
What to choose? Climbing with a trainer or climbing on your own?
Of course, as in any other sport, it is extremely necessary (at least at the initial stage) to have a coach, leader, mentor. He will help you master the basics of this sport, teach you the basics of safety, which is extremely important in rock climbing. Then, when you have the necessary skills, you can start self-study.
Step 2
How often should you practice?
The frequency of classes depends on your goals: do you want to become a master of sports, or you do it for the soul, to keep fit.
If you are an amateur, then you need to practice at least 1-2 times a week for 1.5-2 hours. This is the bare minimum.
If you want to achieve maximum success in climbing, you will have to visit the climbing wall every day.
Step 3
Warm up.
Be sure to do a good warm-up before starting. This will warm up your muscles and the exercise will bring you maximum benefit and results.
It is also highly advisable to do jogging. At least 1-2 times a week for 40-50 minutes. This will greatly improve your physical fitness.
Step 4
What equipment should a beginner choose?
At the initial stage, you can use the safety system that is provided in the hall. But then it's better to get your own. It will always be adjusted to your size, always in good condition.
Shoes are ordinary lightweight sneakers with non-slip soles. Professional climbers use special climbing shoes.
A T-shirt and sweatpants, and don’t forget a bag with a special substance - magnesia. Dip your hands in chalk from time to time, and your fingers will become more tenacious and will not slip.
Step 5
A few tips on climbing techniques for beginners.
At the beginning of climbing, take care of your protection: do not neglect knee pads and elbow pads.
Do not pull the safety rope too tight.
You should always have three points of support - two legs and one arm. The second hand is free - it is resting, or probing the further route.
Try not to kneel when lifting. Get used to standing on your toes, the edge of your foot.
Rest your hands one at a time. Wave your free hand, shake it. This will make your hands less tired.
