How to build a climbing wall at home

                                                  

Building a climbing wall can be the perfect way to exercise and prepare to scale without having to leave home.

Many climbers use climbing wall at home to improve strength and training. This wall is great and do not need to live near a natural ascent to perform these activities.

Before deciding what you want for a climbing wall, you should plan "Do want a climbing wall inside or outside?"
"How do you want to see the wall in terms of form, characteristics and size?", "You also have to begin to draw the type of wall to be desired".

How to build a climbing wall at home
1.Planning for construction methods that will be used for the walls.
Must use structural methods for the construction of the wall so that it can support the weight of the climber, and can withstand wind loads in adverse weather conditions.

2.Beam construction and screws. 
This method of construction is the best known structural. wooden poles still treated 20.3 cm (8 inches) in diameter at about 48 cm into the ground. Fill the hole with concrete. Screw beam 10.1 x 15.2 cm (4x6 inches) horizontally across placements with galvanized screws from 1.59 to 1.91 cm (5/8 to 3/4 inch). Nailed or screwed layers of plywood 1.9 cm (3/4 inch) on the beam, and finished with paint or textured paint.
Wood-framed, wooden deck. It consists of a wooden frame, which is attached to the "hearth" or framing a concrete base. Wood (nominal) 5 x 15.2 cm (2X6 inches) is recommended in the middle of the 40.6 cm (16 inches), exterior grade plywood covered with 1.9 cm (3/4 inch) attached to the wood screws # 8 of 5 cm (2 inches), center 20.3 cm (8 inches). diagonal reinforcements must bind tightly secured to the back wall and the ground behind the structure to remain upright.
Wood-framed, enclosed cement. Frame walls as described above, then join slats plaster roofing nails wire 3.175 cm (1 ¼ inches), 20.3 cm (8 inches) in the middle. Setting the bar with stone stucco 1.27 cm (1/2 inch). Applied cement or plaster stone synthetic coating after the initial coat has dried completely.
Concrete block (CMU for its acronym in English). Place a concrete base, with a minimum of 20.3 cm (8 inches) thick and 60.9 cm (24 inches) wide with stiffeners 2 to 3 feet (60.9 or 91.4 cm) below the soil surface. Standing on the concrete reinforcement # 5 of 40.6 cm (16 inches) in the middle, with a projected rise of 121.9 cm (48 inches) to strengthen the cell block. Put a typical block of 20.3 X 20.3 X 40.6 cm (8X8X16 inches), filling each cell containing a reinforcement rod with mortar. Add bar 31.2 cm (32 inches) to ensure that they are kept at the top of the wall. Fill the bottom of the wall to the base rate to normal, and compact. This will help the wall against high winds and prevent tipping.

3.Calculating exactly how much the cost of the wall, 
you need to provision and all the technical aspects. Start calculating the angle cut, structure, workers and other important characteristics of the wall. Decide what will be the effect of the wall on the outside. What will be affected by the rain or the heat ?. One way to preserve the wall by using sea board. It is more expensive but waterproof if you live in the rain.

4.Build a climbing wall. 
If you build with a pleasant feeling, this is the best part. Gradually you see the walls come true through this process.

5.Ply wall surfaces with paint

6.Think howwill the relegation zone or safety. 
Do you have a filler such as mattresses or pads used in the fitness center?

7.In position the handle and build your way.
 If the outer wall, should be prepared for oxidation bolt. If you do not think about changing the grip you need not worry. You can find potholders Super economy if you look at the local climbers. They often offer or sell at a very low price. Once you finish the wall, you'll be excited and you can ride whenever you want. There will come a time when unfamiliar with the wall and not as enjoyable as the first. Stay motivated to innovate and develop new routes walls. The more challenges you get, the more you will resume training on your wall.

Tips

• It would be helpful if you had a carpenter friend to tell you.
• The above description of how to build a wall only suggestion techniques that can be applied in this project.

WARNING!
Be careful to build the wall. It is your responsibility to ensure that the wall will withstand the force of the load.

How to speed up muscle recovery

                                                    

It is important to use a good recovery technique if it is to strengthen and heal the injured. How to do this will vary, depending on what is recovered. May need to rest and recovery to heal an injury or sprain. Trying to speed muscle recovery takes time.

part 1
Heal muscle injuries:
1.Rest the muscle injury. If it has been stretched, torn or has a sprained muscle, needs to rest as long as necessary. If possible, try to avoid the use of muscle or at least prevent the activity that caused the injury (running, lifting weights, etc.).
Avoid doing strenuous physical activity as much as possible for 48 to 72 hours after injury.

2.Apply ice to the sore muscle area. It is useful to help reduce swelling and inflammation.] If you do not have ice or ice packs, can use a bag of frozen vegetables or other packaged foods from the freezer.
Ice therapy is most effective in 24 to 48 hours after injury.
Do not use ice or ice packs directly on the skin, as this can cause frostbite. Instead, try wrapping ice or ice packs in a clean place, such as a wet towel.
Apply ice or a cold pack for 20 minutes at a time, then remove it for 10 minutes before repeating.
Repeat this therapy for at least 20 minutes every hour, unless you produce discomfort or pain while using it on the injury.

3.Minimizing swellingby compression or elevation. After applying enough ice on the injury, compression and elevation therapy can help during recess. Compression therapy is as simple as placing a band around the injury to reduce blood flow. This will help prevent swelling. Also can put the injured limb on a high surface to reduce the flow of blood and prevent swelling. Simply place the tip on one or two pillows while sitting or lying down.
Do not wrap the wound too hard, because it can restrict blood flow to parts of the body

4.pain control with drugs. If the injury is causing a lot of pain or too sick, you can take acetaminophen or nonsteroidal antiinflammatory drugs such as aspirin or ibuprofen. These drugs will help reduce inflammation and increase mobility while helping to control pain.
Follow the dosage instructions on the label or ask your doctor about the right amount of drug that should be used.
Aspirin should not be given to children or teenagers unless the pediatrician recommends it. Aspirin has been associated with diseases that threaten children and teens called "Reye's syndrome," which causes inflammation of the liver and brain.

part 2

Dealing with muscle pain:

1.Stretching the muscles afternoon. You have to stretch the muscles before exercising, but many people forget to do this after a workout or even the next day when the pain started. Stretching helps relieve pain and reduce tension in the muscles after exercise.

Stretching the muscles that cause pain, it will increase blood flow to the muscles and improve circulation and flexibility.

Hold each stretch for at least 10 seconds. Start with a shallow stretch and gradually increase the depth of the stretch in each repetition.

2.Combining routine cooling. This may feel a strong experienced athletes to jump in the swimming baths, but experts recommend the cooling period should be an important part of the training. Just add a relatively short time (about 10 minutes) simple aerobic activity such as jogging or walking slowly and stretch the muscles for a few minutes to further stimulate blood flow.

3.Try heat therapy. Many experts recommend the use of heat therapy (such as using a heating pad, gel heat or hot water bath) to treat muscle pain. This is because the heat when applied to the skin, can stimulate blood flow to sore muscles, as well as helping to heal muscle.

Do not apply heat to the muscles are swollen or inflamed, as this would increase the risk of inflammation continues.

Do not use heat therapy if you are diabetic or have poor circulation in the body.

Talk with your doctor about how often and how much time to apply heat therapy because of injury could dictate the details of this therapeutic option. The doctor may also recommend avoiding heat therapy, depending on your medical history.

4.Getting a massage. Massage is very popular among professional athletes. A massage therapist or other exercise can help muscles recover faster, working deep into tissues, which reduces inflammation and stimulate healing cells.

If necessary, try to find a qualified masseur in your area.

If you do not want to make an appointment with a masseuse, tell your partner give you a massage or do it yourself. Massage arms and legs with strong and deep to stimulate blood flow and reduce movement of the tension.

5.Go swim. The pool also serves to massage the muscles, providing little resistance and stiffness regions will have the opportunity to stretch and move around without wearing. Swimming also helps keep the muscles moving during periods of pain, increase blood flow without causing additional pain or inflammation.

Do not do swimming excessive. Make a simple lap around the pool for 20 minutes or more to get a good workout muscle pain. Perform the movement of muscles aching muscles.

part 3

Relax during exercise:

1Taking a break after training. Let muscles rest long enough to recover after a strenuous workout, especially when just starting a workout routine. If it does not take a needed break for 1 or 2 days, it can lead to muscle tear, which would lengthen the recovery time of muscles and can cause permanent injury.

Some experts advise to let sore muscles relax and chill up to 48 hours for recovery.

2.Enough sleep. Sleep will help muscles recover faster. Try to sleep 7 to 8 hours.

3.Relax in the tub. In addition to soothe muscle pain, go to the bath will reduce muscle spasms and improve movement. Use a steam bath 1 once a week to help muscles recover from a hard workout, or try to use the tub at home to help heal sore muscles.

part 4

Eat to rebuild the network:

1.Eating a lot of protein. Protein is the building block of muscle tissue. However, contrary to popular belief, is actually a high-protein diet is not well, and can damage overall health.

You should consume 0.36 g of protein per 1/2 kg (1 lb) of weight you have. For example, if you weigh 68 kg (150 lb), you have to eat about 54 grams of protein each day.

Eggs, lean meat, fish, nuts and tofu are good sources of protein.

2.Consuming vitamin C. Some studies have suggested that antioxidants such as vitamin C helps prevent muscle soreness. However, should talk to your doctor before taking any vitamins or supplements, including vitamin C.

3.In addition to citrus fruits, you can get vitamin C from fruits broccoli, green and red peppers, potatoes, tomatoes, spinach and other green leafy vegetables.

4.Expensive to take a magnesium supplement. Magnesium helps muscles of the body work better while increasing energy levels and endurance. Therefore, magnesium can help relieve muscle cramps and speed the recovery process.

Always taking magnesium supplements with meals. Consume on an empty stomach can cause diarrhea and abdominal pain. ]

Typically, adult men and young people to take between 270 and 400 mg per day is recommended. Women and girls should take between 280 and 300 mg per day.

Magnesium is found naturally in peanuts, cashews, peanuts and almonds, but also in rice, spinach and broccoli.

Tips

• Although not experience muscle soreness after exercise, may feel after 1 or 2 days later.
• Plan ahead and do appropriate exercises to prevent muscle soreness.

WARNING!

• When the stretch, important in limiting themselves to do in order to feel comfortable.
• If you feel uncomfortable, stop and return to starting position.
• Overuse can lead to torn ligaments.
• Move slowly to prevent bad things happen.