Visualization techniques

Author: EricJ. Horst(fromclimbingmagazine121)

Translation: Zeng Zhengyi (Black)

Addendum: Wu Yanyi (two teeth)

(Originally published in: Amateur Climbing Hall Discussion Area/January 1999)

About this article

Mental imagery is a familiar term and there are many articles on this subject. The following article was translated by Xiaohei many years ago. It was published in the publications of the Datongshan Community and is an overview article. For those who don't know much about the skill of the heart, we can provide a complete introduction and transcribe it for your reference. At the end of the article, there was still some self-image of my own heart and image skills. Please give us a lot of advice.

The skill of concentration and relaxation is one of the basic techniques for the average climber; for the better climbers, the heart-image technique is the most important technique for the body's energy.

Let us briefly give an example: Sit down, close your eyes, imagine the following scenarios.

First find a route that you have tried your best, but have not yet succeeded. Imagine that you are climbing it and that you are falling in front of a storm and resting. You are so relaxed, calm and confident that you waved your hands and touched the powder bag, and then began to feel that you touched the fulcrum with your fingers, a breeze blowing, feeling your lightness and concentration of attention, with a smooth Breathing. With a cold grin, he began to fight this difficult time.

Hold your fulcrum to your chest with your left hand, then raise your right foot to a small fulcrum in a very high position. Although it is small, try to feel and imagine it as a big fulcrum. Pull your right hand and pull it sideways. Smoothly stretch it. Straighten your right foot and let your left foot reach one or two big holes. It feels deep. Now concentrate on breathing before the last dynamic, rush, choose the best time, leap up and catch the next fulcrum. Even though it is hard to catch, it is already very happy, and then quickly buckle the last one. Hook and think this is a simple move.

The world's top rock climbers usually use this kind of mental image skill to enhance their performance, and it is considered as a basic and important type of exercise. Although the heart-like technique is very similar to that of some climbers, the mind is repeatedly trained. (metalrehearsals), but it is much better than climbing the same route again and again. Using the imagery techniques, you can use the imagination space, or the actual imagery, to create a very detailed image, an image with a sense of touch, sound, color, and all the climbing feelings. You can even imagine that you are climbing, or It's a break. These techniques will be discussed later.

Once you use the brain to plan and think about it, your physical and mental performance will complement each other and it will also enhance your performance on the rock wall.

Heart imaging skills

The research report pointed out that the brain tissue can not tell clearly what is actually happening, what is the fact of thinking, you can not remember the clear image in the heart, is your true memory or you have dreamed. With the use of mental imagery techniques, you can create images of your heart and plan to think in your mind and then become real things. The mind-image technique can make an image of your future intentions. Therefore, imagine the peak you can achieve as much as possible, and avoid thinking about simple, easy-to-achieve images.

Learn the skills of the heart

Heart image techniques can be divided into three types: external, internal, or motorized. External mental imaging techniques are the most common and the easiest to learn from these three types of mental arts. They are viewed from a visible point of view. The inner mind is harder because you are in yourself and it must look at anything through your own eyes. The third kind of mental image skill is not the real thing to see, but the feeling of the soul of climbing. After practicing, you will be able to feel and do what you think of rock climbing.

It is difficult for you to master your heart-to-heart skills. Therefore, it is recommended that you pay attention to the small details of your daily life and that you will be able to train our mental skills. For example: (external image skill) See yourself from a visible point of view. In the morning, you are in your home, get up from bed, go to the refrigerator, open it, take a bottle of soda, and walk back to the bed. Clearly imagine every detail. At first, you will find it difficult, but it is certain that practicing, and then proficient in this new technique, is even more useful for your performance on the rock wall than you can on a horizontal bar.

Now we are talking about internal image skills. When you get up from bed and go through the room, pay attention to your surroundings and special furnishings. Open the refrigerator, you can see the contents of the refrigerator, pay attention to each of the details presented in your eyes. Now you try to see if you open the refrigerator and you can get what you want right away.

After practicing, you can enter the third kind of mental image skill. Go to the fridge and open it. You can feel the cold air coming at you, pick up the soda, you can feel it cold, and finally you can even feel that when you open the fridge, your biceps are Contracted.

Heart image skills for climbing

The use of imagery techniques in climbing will be an inescapable weapon of choice. Start by imagining that you are on a rock wall you have ever climbed, imagine all the rest of the rock wall, the position of the shackles, and even the color and structure of the rock wall, creating a vivid image to feel the rest on the rock wall. Confidence, Confidence, and Concentration. Listen as much as you can, to feel the place where you can reach the furthest distance. The more detailed you think, the more helpful your performance will be. Of course, only the constant practice can create the most delicate images.

If you use an imagery technique on a rock surface that you have never climbed before, you will have unimaginable effects. With the following study, you can imagine your movement on the rock wall, the location of the shackles, rest, and even top. Although you can't imagine every movement clearly, you can still create an image of your outstanding performance. This will be of great help in climbing an entirely new rock face and compare it with those who can easily climb this rock face.

The use of heart-image techniques in the game may be the biggest key to your winning or losing. Obviously, during the preparation time, you cannot see how you can climb the entire route. However, you must use your calmness and self-confidence to imagine the fulcrum on the rock to create an image that can be climbed, even from you. When the knot begins, you can't hear any applause from the crowd. It's best if you can exclude everything that affects you before you finish the game.

Another advantage of the mind-image technique is that even if you are injured or not on the rock wall, you can still imagine yourself climbing the rock. The lively and vivid imagination can reduce the physiological burden and exceed the psychological creation. This strategy is widely used by athletes in Eastern Europe, which coincides with some advanced athletes in the world.

in conclusion

Instead of daydreaming, heart-image techniques are about dreaming to be a great climber or winning a game. It's a skill. It's like working out in a gym. It requires considerable training and effort. The following mental image training table will help you to get this important skill.

Mental Image Strategy

1. Practice imagining all the feelings, and strive to develop and create lively images of people, things, and things. The more you practice, the more you get.

2. Imagine all the exquisite scenes, and the more lively imaginations can play a greater role.

3. Use photography to increase your confidence in your own image when climbing.

4. Reiterate that spiritual practice will bring many problems. Remember the results of physical training. If combined with spiritual training, you will play a greater role.

5. Try to create positive imaginations and eliminate negative fall.

6. Create an image that can deal with different conditions and problems and let you rise.

7. Work hard to eliminate negative imaginations and re-establish positive images.

8. It is very important to establish a practice plan with heart-like skills, just like fitness. Heart image skill training can best be done in a relaxed mood and in a quiet place. Often short-term training will be better than long-term training.

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