Mountaineering and training [Multi-arthral exercises and single joint exercises]

Hello. This is Sasada, Chofu Parco store.

(This blog has nothing to do with photos.)


Recently, I have been posting about training on blogs and Instagram, but my main focus is on foot training and trunk training. Training to train the muscle groups necessary for climbing is posted.

But aren't there some people who don't know enough training? How about this training? Doesn't it work? I think there are some questions like this.

So, this time, I would like to explain a little bit about the type of training. Please refer to it.

There are two types of training: Both are effective depending on the purpose, but the effect is different.

▪️Multi-arthral exercise [Compound event]
It is an event in which two or more joints and muscles work. This includes squats, deadlifts, bench presses, etc.
In this event, multiple muscles are linked, so multiple muscle groups can be trained at the same time, aiming to improve the interlocking of the body.
In addition, it is an event that can handle high weight, and it is suitable for training larger muscles.


▪️ Single joint exercise [isolation type]
This is an event in which one joint and muscle work.
Arm curls, leg extensions, clunches, etc. correspond to this.
This event moves only one joint, so it is effective for training one muscle with emphasis. Since only the muscles you want are trained, it is often done by overcoming weakness areas.
Because only one muscle works, it is not suitable for handling high weight. However, there is also the advantage that it is easy to work even with light weight.

In this way, the event to be performed varies depending on the purpose, but training for climbing is almost a multi-arthral exercise. This is because the movement of the mountain climbing itself is important for the interlocking of the body.

For example, even at the point of just walking, the joint of the foot moves in conjunction with several joints, ankle, knee, and hip. If you walk using a trekking pole, not only the lower body, but also the upper body will be linked. Therefore, I think that it is better to be aware of the linkage of regular training.

All the events I have introduced on Instagram so far are multi-arthral movements. By moving multiple joints, the aim is to enhance the interlocking of the body and to build muscles that are easy to move when climbing. In addition, depending on the training, there is a risk of injury if you do not conscious of interlocking, so multi-arthral exercise is high in order to be conscious on a regular basis.

However, it is difficult to avoid such a thing if it is said that single joint exercise is not necessary. For example, there are some parts that cannot be trained sufficiently by multi-arthral exercise. The upper arm is typical, and the upper arm triceal muscle and the upper arm biceal muscle are often trained by single joint exercise. The abdominal muscles are also often trained by single joint exercise. In addition, there is a single joint exercise that strengthens the feet, such as leg extension.

Therefore, as a way of thinking, it is basically a multi-arthral exercise, and if you do a single joint exercise with assistance, you can train the whole body in a well-balanced manner. It is a good idea to put a single joint exercise when focusing on weakness areas.

If you have any problems such as tired feet or not stable your body due to climbing, I would like you to incorporate training at home. I started going to the gym to challenge the difficult mountain myself, but with the stability of the trunk and the improvement of leg strength, I think that the pace of climbing has increased, but I can afford it. In addition, it has become possible to handle high weight, and it has become fun, and it has become two birds with one stone. Please try incorporating training as much as you can at home.

Last but not least, I think it is useful not only for mountain climbing but also for exercise habits in life. Why don't you exercise little by little, even if it's not for climbing? Yoshinichi Sanso promotes “extension of healthy life expectancy” as well as mountain climbing. All Konihi Sanso stores are also available for consultation on training related to mountain climbing, so please consult us.

I'm doing Instagram

This is a different content from the blog. A video of training that you can do at home for climbing is also posted in the story. Please follow me and take a look.


We look forward to your visit!