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Introduction:Hiking is an outdoor activity chosen by many people in spring, which can not only see the beautiful spring scenery, but also exercise and enhance physical fitness. However, long-distance hiking should be well prepared to easily cope with the problems in the middle. So what should I do to prepare for a long hike? Let’s take a look at how to prepare for long-distance hiking.

1. You must start practicing early, at least once a week, and walk for at least 4 to 6 hours (about 15 to 25 kilometers) each time. The practice time and distance should be increased according to the progress, and each practice should include going up the mountain and walking on the rugged mountain path. Players should be free to walk for 10 to 11 hours continuously.

2. Be familiar with the route during the practice, and pay more attention to the sections that pass at night. After sufficient training, choose another weekend for evening practice. In the dark, the sense of distance and direction is different from that in the daytime. Participants should learn how to use flashlights to walk rough mountain paths in the dark.

3. Teams that fail to practice early are advised to have a two-day training session two weeks before they formally participate in the activity, and walk for 8 to 10 hours every day, so as to adapt to long-term walking under the condition of fatigue.

4. Participants who are interested in completing the whole course in the best condition can run slowly for a short distance every day to enhance their physical fitness and endurance.

5. The amount of rest during the activity varies from person to person, but don’t rest for too long, which will harden the sore muscles. You might as well have more rest, but it should not be too long at a time.

6. Before starting and after each rest, do enough warm-up exercises to enhance muscle flexibility.

7. Trim the toenails one week before the activity to reduce the chance of toe injury when going downhill.

8. The weather may change during the activity, so you must bring appropriate clothes. Once the clothes are soaked, they can be replaced immediately.

9. Wear comfortable running shoes or hiking shoes. New shoes are easy to cause foot discomfort and stimulate the formation of blisters. Therefore, when formally participating in activities, it is best to wear shoes worn during practice.

10. Experienced participants suggest applying lubricating cream to feet, wearing two pairs of socks or wrapping toes with medical tape to reduce the chance of blisters.

11. Change socks frequently during activities to help prevent blisters from forming. If blisters have formed, try not to pierce the blisters or cut off the epidermis.

12. Carefully count the items needed for each journey, just bring the necessities. Remember to bring enough water and warm clothes.

13. It’s windy in the mountains at night, and it’s easy to catch cold. You should bring a light windbreaker. In order to avoid getting wet by rain, a raincoat is also a must.

14, in order to avoid heatstroke, remember to bring a sun hat or umbrella, and sunglasses and other sunscreen products.

15. A reliable hiking stick is of great help to walking the mountain trail for a long time.

16. Clear water is the best drink to replenish water, but when your legs are sore and your will is low, it will be very helpful to enjoy sugary drinks, healthy drinks, high-energy snacks or cakes. As for foods high in fat and protein, they should not be eaten.

17. Knee pads and elbow pads help prevent injuries to muscles, ligaments and joints.

18. Experienced hikers suggest that participants bring the following necessities (optional): ID card/passport, cash (appropriate amount), enough clean water, high-calorie food (glucose cake, chocolate), sweat towel, hiking stick, replacement clothes and warm clothes, replacement socks, insoles, blister tape, windbreaker/rain gear, fully charged mobile phone, backup phone battery and paper towels.

19, understand the distance of each section, road conditions. Whether it is cement road, bluestone road or hard dirt road, which places should pay attention to traffic safety and where there are supplies, only by fully understanding these can we have a more reasonable arrangement for the whole trip.

20. It is best to use two pairs of walking shoes or sports shoes with different textures and different insoles in turn. The larger size will be more comfortable to wear at the end. Hiking shoes are heavy and the soles are hard, so hiking shoes are not suitable for long-distance hiking on roads.

21. Long-distance flat crossing will inevitably cause extreme fatigue of the soles of the feet. If you are equipped with two pairs of shoes with different textures and insoles (such as light running shoes, hiking shoes and sports shoes), you can change your shoes every hour and often change your walking mode (combination of walking and trotting), rotate the stress points of the sole of your foot, and mobilize more muscle groups in your legs to participate in sports, which will certainly alleviate fatigue and pain and you can walk a longer distance.

22. If you don’t camp on a long trip, just bring a dirty fleece or cotton sleeping bag liner. For ordinary camping, a general waterproof and wind-resistant tent will do. For long-distance travel, it is recommended to bring a small and light tent.

What preparations should you make for a long hike? The above is the content summarized by Health-keeping Network for your reference.

Source: the way of keeping in good health

　　Xinhua News Agency, Beijing, February 18th 　Title: Rainy Day: Sprinkling water surprises plum blossoms and ushers in spring

　　Xinhua news agency reporter

　　Where does spring come from, and the water will surprise the plum blossoms.

　　"twenty-four solar term" said: "In the first month, water comes from heaven, and it belongs to wood at the beginning of spring. However, those who grow wood must also have water, so beginning of spring has succeeded in rain. And if the east wind thaws, it will disperse into rain. "

　　Rain is the second of the 24 solar terms. Every year around February 18-20 in Gregorian calendar, when the sun reaches 330 degrees, we have a rainy solar term. Since then, the temperature has risen, the rainfall has gradually increased, and everything on the earth has awakened in the rain.

　　If we say that beginning of spring is more of a prelude to spring in meteorology, everything begins to sprout in the rain and solar terms, and spring has quietly arrived.

　　Poster production: Luan Ruohui

　　【 Rain, Three Stages 】

　　In ancient times, rainwater was divided into three stages: "One stage was for rex to sacrifice fish; Second, wait for Hongyan to come; Three waiting for the grass to sprout. "

　　It means that when the solar term comes, the ice on the water surface melts and the otters start fishing. Otters like to drag the fish to the shore in turn after they are killed, which is like a sacrifice, so they have the saying of "Rex offering sacrifices to fish".

　　Five days after the rain, the geese began to fly back to the north from the south. In five days, with the rising of the earth’s sun be the spirit, vegetation will begin to sprout.

　　In this way, nature goes to the depths of spring step by step.

　　[Spring breeze wakes up the earth]

　　In Yunnan, Yunnan-Guizhou Plateau, the warm and humid spring breeze has already awakened the earth. Pink peach blossoms and begonia flowers are in full bloom on the streets of Kunming. The willows along the boathouse quietly show their buds, and the tulips open by Dianchi Lake attract many tourists to enjoy flowers and take photos.

　　Recently, a large area of rape blossoms in Luoping County, Yunnan Province, exudes a strong sense of spring. Xinhua News Agency (photo by Mao Hong)

　　In the misty spring rain, the white walls and tiles, small bridges and flowing water, bluestone roads and pedestrians in the south of the Yangtze River are all as beautiful as an ink painting.

　　But at this time, the chill of spring can not be ignored. During the rainy season, the direct point of the sun gradually approaches the equator from the southern hemisphere. At this time, in the northern hemisphere, the sunshine hours and intensity are increasing, and the temperature rises rapidly. The warm and humid air from the ocean becomes active and gradually advances northward to meet the cold air, forming rainfall. At this time, the weather is changeable, which is one of the most frequent cold wave processes in the whole year, with cold and hot, warm and cold at first. "Spring covers autumn and freezing" is the wisdom of our ancestors for thousands of years.

　　[Spring ploughing is busy with farming at that time]

　　A year’s plan lies in spring, and busy farming is always the topic of spring. At this time, farmers from all over the country seize the farming season to carry out farming activities such as spring sowing farmland, fertilization in wheat fields, and greenhouse management and protection, and cultivate hope in the fields.

On February 12th, in Chunxiao Seedling Base of Caoba Town, mengzi city, Honghe Hani and Yi Autonomous Prefecture, Yunnan Province, the freshly watered pepper seedlings were full of vitality in the sun. Xinhua News Agency (photo by Zhang Hongke)

　　In Man hong cun, Menghai County, Yunnan Province, villagers are busy transplanting rice seedlings, and the sparkling paddy fields are quickly covered with rows of seedlings. Villager Lao Wu planted more than 10 acres of fields this year. In order not to delay the farming season, he chose mechanical transplanting. "It’s really convenient. It will be inserted in two hours, saving time and effort."

　　Look from south to north. In Yanjin County, Xinxiang City, Henan Province, which is known as "the first wheat in China", the wheat seedlings have not passed their ankles, and millions of acres of wheat in the county are entering the green period. From a distance, full of green. Farmers here have begun to shovel soil and cover ridges in the fields to prepare for watering the green water.

　　During the autumn sowing last year, affected by floods, some areas such as Yanjin County suffered from late sowing of wheat, and the proportion of weak seedlings was high. But Li Yuanzhi, a big grain grower, is still full of confidence. "Near the rain solar terms, the weather forecast says there will be a new round of precipitation in Henan. ‘ Spring rain is as expensive as oil ’ Precipitation is conducive to wheat turning green. " He said that although the current situation of seedlings is not as good as last year, as long as it is done well during the spring tube period, through careful watering and fertilization, it can promote the "weak seedlings to become strong."

　　Poster production: Luan Ruohui

　　China, with its vast territory, has great differences between the north and the south. While spring is sprouting in the south, it is still snowing in some areas in the north, but this does not affect people’s expectation of spring.

　　In Heilongjiang, the northernmost province, many vast black lands are covered with snow, and hardworking farmers have begun to prepare for spring ploughing. These days, members of modern agricultural machinery Farmers’ Professional Cooperative in Dongxing, Helen City are overhauling agricultural machinery and replacing worn and damaged parts. "Spring ploughing is about to begin, and we want all agricultural machinery to be ready for ploughing at any time." Liu Chunsheng, chairman of the cooperative, said that more than 7,000 mu of soybeans were planted last year, and more varieties will be prepared this year.

　　[The seeds of dreams sprout in the spring rain]

　　On rainy days, spring is already in people’s hearts. The seeds of dreams are waiting for a timely rain.

　　On February 16th, at the opening ceremony of Coral Experimental Primary School in Nan ‘an District, Chongqing, "Twenty-four solar terms of the lunar calendar" and "Winter Olympics" became high-frequency words. Tan Jin, the headmaster, popularized the symbolic meaning of the ice pier for the children, and also sent a blessing for the new semester — —

　　"In a few days, we will welcome ‘ Rainwater ’ Solar terms This solar term indicates that the geese will return, the plants will sprout and the crops will have a good opportunity to grow. I hope that our coral students will face the spring breeze and spring rain, thrive in the new semester, and constantly surpass themselves like Olympic athletes. " (Reporter Hu Lu, Wang Yueyang, Yang Jing, Sun Qingqing, Wang Jian)

　　Cartoon production: Meteorological Propaganda and Popular Science Center of China Meteorological Bureau.

# Record my life # You know how to educate your children to be kind and caring since childhood, and to have a sense of awe and respect for people and other animals.

The little girl next door came to my house to see Keji Baobao.

Then there is no doubt that the best way is pet education. Imagine that a person who loves pets will not respect his parents. Will a person who loves pets disrespect his teachers and classmates?

But it’s a pity that many parents are not right, but they often lament that their children are unlucky. The so-called good luck and good popularity are supported by good character, and they can’t get a kind and sincere education from childhood.

She told me that she would protect the puppy

There is no doubt that when I grow up, I am very short of feelings. Many people have become Woodenhead, mainly because of his family environment. Finally, I hope that every parent should have a respect for life.

Such children are definitely useful talents for the motherland when they grow up.

Fear of life, naturally, you can influence your children. Kindness and good popularity are never bought by cunning. Give a compliment from a friend who agrees. See you next time! # Challenge 30 days to keep a diary in the headlines # # Family education #