开始进行户外拓展徒步的时候，必定要把握必定的技巧。有备而来，按部就班，才能充分享用步行的趣味。今天小编带大家来看看户外拓展步行需求哪些技巧？

When you start outdoor hiking, you must master certain skills. Only when we are well prepared and step by step can we fully enjoy the fun of walking. Today, let's take a look at the outdoor walking skills?

1、膂力方面

1. Physical aspect

头几回外出步行的时候尽量坚持走若干个小时，而不要计划必定要走多远，经过这样的几回了解，对自己的才能有所了解之后，再恰当添加步行穿越的强度。

When walking for the first few times, try to stick to walking for several hours instead of planning how far you have to walk. After several times of understanding and knowing your talents, you can appropriately increase the intensity of walking.

在户外拓展徒步，强身健体仅仅其间一个意图，不要有过于大强度的膂力开销，有时分会因小失大。一般每走50分钟需求歇息10分钟，不同的人能够根据自己的情况衡量加减。

It's only an intention to keep fit when you go hiking outdoors. Don't spend too much on physical strength. Sometimes you will lose too much. Generally, every 50 minutes of walking needs 10 minutes of rest. Different people can measure the addition and subtraction according to their own situation.

关于走路，每个人都有一套自己的方法，在步行的时分，应该用一个自己比较舒适的方法走路，这样的你的膂力才能够得到科学有用的运用。重要的是，要注重平时的练习。

About walking, everyone has his own way, when walking, you should use a more comfortable way to walk, so that your physical strength can be used scientifically and usefully. It is important to pay attention to the usual practice.

2、饮食方面

2. Diet

户外拓展徒步过程中考究“多吃多喝”，多吃多喝的界说并不是暴饮暴食，这儿的多吃多喝是指吃喝的频度。步行的时分，人体的热量丢失大，为了弥补膂力，需求及时弥补水和食物。尤其是在爬大坡之前，能够恰当地多喝一些水。假如气候比较热，流汗多，能够在饮用水中恰当加点盐。

In the process of outdoor hiking, "eat more and drink more", the definition of "eat more and drink more" is not overeating, here "eat more and drink more" refers to the frequency of eating and drinking. Walking time, the body's heat loss, in order to make up for physical strength, the need for timely replenishment of water and food. Especially before climbing a big slope, drink more water properly. If the climate is hot and sweaty, add some salt to the drinking water.
                  

3、装备方面

3. Equipment

尽量运用护膝和爬山杖。爬山杖尽量是两根，上臂尽量多的分管腿的负重。很多人鄙视用护具是不正确的认识，素质拓宽仍是主张用这两样护具，尤其是爬山杖。

Try to use knee pads and climbing sticks. The climbing stick should be two as much as possible, and the upper arm should be responsible for the weight of the legs as much as possible. Many people despise the use of protective gear is not correct understanding, quality is still advocated to use these two kinds of protective gear, especially the climbing stick.

穿合适爬山的鞋。尽量不要穿新鞋，由于一般新鞋都有一个磨合期。假如穿新鞋进行步行的话，可能会有不合脚、起泡等问题发作，引起不必要的损害。

Wear shoes suitable for mountain climbing. Try not to wear new shoes, because generally new shoes have a running in period. If you wear new shoes for walking, there may be problems such as improper fit and blistering, causing unnecessary damage.

4、常识方面

4. Common sense

学会区分方位。随时要注意所经过的显着得天然标志。如河、湖、岩壁、形状比较有特点的山头等，这样一旦走失也能够根据这些显着标识来找回来的路。咱们步行的区域，大都有当地人活动，也可根据小路的巨细或有无常常走动的痕迹来进行判别。假如你步行的道路曾经是热门道路，能够留心路上是否有一些先行步行爱好者留下的路标。

Learn to distinguish the location. Always pay attention to the obvious natural signs you pass. For example, rivers, lakes, rock walls, hills with distinctive shapes, etc. once lost, we can find our way back according to these remarkable signs. Most of the areas where we walk have local people's activities, which can also be judged according to the size of the path or whether there are traces of frequent walking. If the road you are walking on has been a popular one, you can pay attention to whether there are some signposts left by walkers.

假如没有携带指南针，在有太阳的时分，结合时刻，能够经过看自己的影子，来知道自己大约的前进方向。

If you don't carry a compass, when there is sun, you can see your shadow to know your approximate direction.

5、脚步方面

5. Step aspect

有些人在步行中大多都不会调整脚步、减低重 心导致步行伤痛疲惫。大步跋涉时，膝盖得不到有用活动，乳酸堆集过多会引起酸痛、疲惫。

Some people will not adjust their steps and reduce their weight during walking, leading to walking pain and fatigue. Stride, the knee can not get useful activities, lactic acid accumulation will cause too much pain, fatigue.

小步慢走能够有用削减乳酸的堆集，多活动膝盖能够让乳酸得到敏捷释放。简单疲惫的原因大多是在平地跨大步，加快速度来走路。这破坏了有规律的节奏性。假如是长时刻走路，不要匆忙。

Walking slowly can reduce the accumulation of lactic acid, and moving knees can release lactic acid quickly. The simple reason for fatigue is mostly to stride on the flat ground and speed up to walk. This destroys the regular rhythm. If it's a long walk, don't rush.