Mukuganiza momwe mungaphunzitsire kuyenda pansi? Ngati mukukonzekera ulendo wopita ku Himalayas, thupi lanu liyenera kukhala lokonzeka. Ngati thupi lanu lili ndi thanzi labwino, ndiye kuti mutha kuyang'ana kwambiri paulendowu pamene mukuchita zinthu zofunika pamoyo zomwe ulendowo umafuna. Kuti muwonjezere mphamvu zanu, muyenera kuyang'ana kwambiri pa masewera olimbitsa thupi a mtima. Kuyenda pansi, kuthamanga, ndi kukwera njinga kungathenso kuchitika kuti muwonjezere kupirira kwanu paulendowu.
Mukufuna kudzikonzekeretsa? Chitani nawo masewera olimbitsa thupi, kuyenda pang'onopang'ono, ndi matabwa. Komanso, monga momwe zimakhalira ndi thupi labwino, kukhala ndi malingaliro abwino komanso kusinthasintha ndikofunikira poyenda pansi. Ngati mukufuna kuti ulendo wanu ukhale wopambana komanso wotetezeka, tikukulimbikitsani kuti muchite izi miyezi itatu kapena inayi ulendo wanu usanachitike. Maphunziro awa oyenda pansi adzakuthandizani kufika pamwamba popanda kupsinjika kwambiri, ndipo pomaliza, adzakuthandizani kukwera pamalo otetezeka ndikupambana ulendo wanu.
5 Maphunziro a Thupi a Kuyenda Pamtunda / Kuyenda M'mapiri
Kodi njira yabwino yokonzekera ulendo wanu woyenda pansi ndi iti? Yesani kuchita masewera olimbitsa thupi kuti muthane ndi mavuto omwe akubwera. Kuyenda pansi kumafuna kuyenda masiku ambiri pamalo osalinganika, kunyamula chikwama cham'mbuyo, komanso nthawi zina kuthana ndi mavuto mtunda wautaliKuti mukonzekere bwino, ndikofunikira kuyang'ana kwambiri pakulimbitsa thanzi lanu lonse. Kaya ndinu woyamba kumene kapena wodziwa bwino kuyenda m'mapiri, kutsatira njira yophunzitsira bwino kudzakuthandizani kumaliza ulendo wanu molimba mtima.
Everest Base Camp Trek masiku atatu
Wondering how to train for trekking? If you are ever planning on taking a journey towards the Himalayas, your body must be…
Werengani zambiri: Njira 5 Zapamwamba Zoyendera ku Nepal
Magulu
Kuyenda pansi kumafuna mphamvu. Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino kwambiri yowonjezera mphamvu ya mwendo wanu. Imayang'ana kwambiri ziwalo zosiyanasiyana za thupi, monga ntchafu, m'chiuno, ndi ana aang'onoKuti muchite squat, mutha kuyimirira ndi mapazi anu motalikirana ngati mapewa anu, kutsitsa thupi lanu ngati mutakhala pampando, kenako nkuimiriranso. Onetsetsani kuti mwasunga msana wanu wowongoka ndi mawondo anu pamwamba pa zala zanu kuti mupewe kuvulala.
Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kulimbitsa miyendo yanu komanso kudzakuthandizani kunyamula chikwama mosavuta. Kunyamula katundu wolemera pamene mukugona pansi kudzathandiza kuwonjezera mphamvu. Njira zoterezi zithandiza kulimbitsa minofu yosiyanasiyana ndi kukhazikika. Miyendo yanu ikakhala yolimba, zidzakhala zosavuta kuthana ndi njira zotsetsereka komanso zosafanana paulendo wanu. Kuchita masewera olimbitsa thupi kangapo pa sabata kudzakonzekeretsa thupi lanu kuti likwaniritse zovuta za kuyenda pansi.
Kulimbikitsa Kukwera
Kulimbikitsa mtunda kumathandiza thupi lanu kuzolowera mapiri okwera, komwe mpweya uli ndi mpweya wochepa. Izi ndizofunikira ngati ulendo wanu ukukutengerani kumalo okwera kwambiri. Mutha kuphunzitsa thupi lanu mapiri okwera pogwiritsa ntchito masks apadera kapena kukhala nthawi yayitali musanayambe ulendo wanu. Izi zithandiza thupi lanu kumvetsetsa mfundo za kuonda mpweya ndikukonzekeretsani mavuto omwe akubwera. Motero zikuthandizani kuchita bwino mapiri okwera.
Ngakhale mutakhala kuti mulibe malo okwera kapena zida zapadera, mutha kukonzekerabe pochita masewera olimbitsa thupi okhwima. Ndi masewera olimbitsa thupi awa, mupangitsa mtima ndi mapapo anu kugwira ntchito molimbika, mofanana ndi zomwe zingachitike pamalo okwera. Izi zimatetezanso matenda okwera ndipo zimapangitsa kuyenda kukhala kosangalatsa komanso kosatopetsa.
cardio
Maseŵero olimbitsa thupi monga kuthamanga, kukwera njinga, kapena kusambira ndi ofunikira kwambiri poyenda pansi. Mukachita masewera olimbitsa thupi awa, mudzalimbitsa mphamvu ya mtima ndi mapapo anu. Amakulolani kuyenda kwa maola ambiri osatopa kwambiri. yesetsani kuchita Zochita za cardio osachepera katatu kapena kasanu pa sabataMukhoza kuyamba ndi magawo afupiafupi ndikuwonjezera pang'onopang'ono nthawi ndi mphamvu pamene thanzi lanu likukula.
Maphunziro amenewa amathandizanso thupi lanu kugwiritsa ntchito mpweya bwino. Ndikofunikira mukamakwera mapiri okwera. Kuphatikiza maphunziro a nthawi ndi nthawi muzochita zanu, kuphatikiza zochita zambiri ndi kupuma, kungathandizenso. Izi zimakukonzekeretsani kukwera ndi kutsika kwa ulendo, monga kukwera mapiri ndi kuyenda pamalo athyathyathya. Kuchita masewera olimbitsa thupi a cardio nthawi zonse kudzakuthandizani kuti ulendo wanu ukhale wosavuta komanso wosangalatsa.
Kuchita Maseŵero Olimbitsa Thupi Poyenda Pamtunda
Mofanana ndi kukonzekera kwina kwa thupi, kusanja Izi zimakuthandizani kuti mukhalebe olimba m'misewu yosalinganika komanso yamiyala. Kulinganiza bwino kumachepetsa mwayi woti munthu agwe kapena kugwera, makamaka akanyamula chikwama cholemera. Maseŵero osavuta monga kuyimirira ndi mwendo umodzi kapena kuchita masewera olimbitsa thupi angakuthandizeni kukhala bwino. Ngati mukumvetsa momwe kulinganiza kumagwirira ntchito, mutha kuyenda molimba mtima m'njira zazing'ono, ndikuwonjezera liwiro lanu.
Mukhozanso kuchita masewera olimbitsa thupi apamwamba kuti mukhale ndi chidaliro. Mutha kuphatikiza kuyenda molunjika kapena kugwiritsa ntchito bolodi lolimbitsa thupi mu maphunziro anu. Zochita izi ziphunzitsa thupi lanu kusintha nthawi yomweyo pamene muli pamalo osalinganika. Kukonza bwino thupi lanu kumakuthandizani kupewa kugwa. Zimakuthandizani kusangalala ndi kuyenda kwanu chifukwa simudzadandaula ndi njira zanu zotsetsereka komanso zoterera. Mutha kusangalala ndi malo okongola, chomwe ndi chimodzi mwa zifukwa zomwe mwayendera ulendo wokwera.
Kusinthasintha ndi Kusamala
Kodi mukudziwa kuti kusinthasintha n'kofunika kwambiri pazinthu zina zomwe mukukonzekera ulendo wanu woyenda? Mumakhala omasuka mokwanira kuti mupange masitepe akuluakulu ndi minofu yanu kapena kukwera pamwamba pa zopinga. Mutha kuchita masewera olimbitsa thupi monga kuwerama kuti mugwire zala kapena kutambasula minofu ya mwana wa ng'ombe. Kutambasula minofu tsiku lililonse kudzakuthandizani kuthana ndi kuthekera kwa minofu yolimba ndikupewa kutopa kwa minofu, makamaka mutatha kuyenda tsiku lonse.
Kulinganiza ndi kusinthasintha zimagwira ntchito limodzi kuti mayendedwe anu akhale osalala komanso olamulidwa. Zochita monga yoga ndi zabwino chifukwa zimakula nthawi imodzi. Zimakuthandizani kutambasula kwambiri ndikulimbitsa mtima wanu nthawi imodzi. Chifukwa chake, ngakhale mukufuna kusinthasintha komanso kusinthasintha, mudzakwaniritsa cholinga choyenda popanda kuvulala.
Kukonzekera Maganizo Kuti Ulendo Uyende Bwino
Kukonzekera maganizo Ndikofunikira kwambiri ngati kuchita masewera olimbitsa thupi pankhani yoyenda pansi. Zimathandiza kuthana ndi mavuto ambiri panjira. Kudziika pang'onopang'ono pamavuto monga madera okwera kwambiri kapena nyengo, kumakuthandizani kukhala ndi mphamvu zamaganizo. Muthanso kuchita njira zowonera. Pachifukwa ichi, mutha kudziona mukudutsa chopinga pamene mukuyenda pansi. Njirayi imathandiza kukulitsa mphamvu zamaganizo komanso kudzidalira.
Zina mwa njira zothanirana ndi kupsinjika maganizo ndi monga kutha kuchita kusinkhasinkha mozama. Muthanso kupuma mozama kuti muchepetse mkwiyo wanu pazochitika zotere. Kukhala ndi malingaliro abwino ndikofunikira. M'malo mongoganizira za kusasangalala kapena kutopa, muyenera kusangalala ndi kukongola kwa malo ndi chisangalalo chofika komwe mukupita mtsogolo. Mutha kuphunzitsa maganizo anu kukhala abwino ndikupirira kupsinjika maganizo koyenda mopitirira muyeso.
Zakudya ndi Njira Zothira Madzi Poyenda Pamtunda
Ndi dongosolo lanu lothana ndi mavuto anu ulendo wopita ku Himalaya, ndikofunikira kwambiri kuti muganizire bwino zakudya zoyenera. Muyenera kudya zakudya zokhala ndi chakudya chambiri monga tirigu, zipatso, ndi ndiwo zamasambaZimathandiza kupatsa mphamvu thupi lanu. Mofananamo, zakudya zamapuloteni zingapezeke kuchokera ku nyama yopanda mafuta ambiri, nyemba, ndi mtedza. Zimathandiza kusintha minofu ndi kuimanganso. Kuphatikiza apo, ndikofunikira kukhala ndi mafuta abwino monga mapeyala ndi mtedza kuti mupewe vuto la njala pakapita nthawi.
Kumwa madzi okwanira m'thupi n'kofunika kwambiri. Paulendo wanu, muyenera kumwa madzi pafupipafupi. Zimakuthandizani kupewa kutaya madzi m'thupi, komwe mumadzimva kufooka, mutu ukupweteka, kapena kutopa ndi zochita zanu. Kuphatikiza apo, zimathandiza kuchepetsa mtunda wautali ndikuchepetsa mwayi wokhala ndi matenda okwera m'malo okwera. Zakumwa zokhala ndi electrolyte zambiri zingakhale zothandiza, makamaka mukayenda m'malo otentha kapena kutuluka thukuta kwambiri. Kumbukirani kuyamba kumwa madzi bwino musanayambe ulendo wanu, ndipo sungani botolo la madzi m'manja mwanu kuti mumwe tsiku lonse.
Kudziwa Zida ndi Zipangizo
Mukufuna kukhala ndi ulendo wotetezeka komanso womasuka ku Himalayas? Zingakhale bwino ngati mutadziwa bwino ulendo woyenda pansi. zida ndi zidaYambani posankha nsapato zoyenera. Nsapato zanu ziyenera kukhala zokwanira bwino, zosalowa madzi, komanso zothandizira akakolo anu. Mutha kuvala nsapatozo musanayambe ulendo wanu kuti mupewe kusasangalala paulendo wanu. Kuyika ndi kulongedza thumba lanu la chikwama ndikofunikira kwambiri. Mukamalongedza, onetsetsani kuti kulemera kwake kwagawidwa mofanana. Sinthani zingwe za thumba lanu kuti muwonetsetse kuti muli bwino paulendo wanu.
Tikulimbikitsanso kuchita masewera olimbitsa thupi ndi zida zanu zonse musanapite paulendo. Izi zikuphatikizapo chilichonse kuyambira mahema ndi mitengo yokwera mpaka zida zophikira. Kutha kukhazikitsa hema lanu mwachangu kapena kusintha mitengo yanu kungakupulumutseni nthawi ndi mphamvu zambiri paulendo. Kuphatikiza apo, kuti mukonzekere thupi lanu, yesetsani kukwera mapiri, kunyamula chikwama cholemera chomwe mukufuna kutenga paulendo wanu wokwera mapiri. Izi zithandiza thupi lanu kukonzekera bwino kunyamula katundu ku Himalaya. Ponseponse, zidzakuthandizani kulimbitsa chidaliro chanu ndikuwonjezera liwiro lanu ndi chitetezo.
Masiku 12 Annapurna Base Camp Trek
Wondering how to train for trekking? If you are ever planning on taking a journey towards the Himalayas, your body must be…
Njira Zozoloŵera Maulendo Aatali Kwambiri
Ngati mukupita ku mtunda wautali, ndiye kuti kuzolowerana ndi kofunikiransoKukwera pang'onopang'ono kupita kumalo okwera kumapatsa thupi lanu nthawi yoti lizolowere mpweya wochepa. Izi zingaphatikizepo kutsatira ndondomeko yomwe mumakwera pamwamba ndikugona pansi. Zimatanthauza kuti mumakwera pamwamba kwambiri masana koma mumabwerera kumalo otsika kuti mukagone. Njirayi imalola thupi lanu kuzolowera pang'onopang'ono mpweya wochepa, motero kuchepetsa chiopsezo cha matenda a mlengalenga.
Kumvetsera thupi lanu ndikofunikira kwambiri panthawi yozolowera. Ngati mukukumana ndi zizindikiro monga mutu, chizungulire, kapena kupuma movutikira, Ndikofunikira kupuma ndikulola thupi lanu kuti lizolowere musanapitirize. Kudya mokwanira, kudya nthawi zonse, komanso kupewa kumwa mowa kungathandizenso thupi lanu kuthana ndi kutalika kwa phiri. Ngati zizindikiro zikuyamba kukulirakulira, ndiye kuti ndikofunikira kuti mukwere phiri mwachangu kuti mukhale otetezeka. Kuzolowera bwino kudzakuthandizani kusangalala ndi ulendo wanu wokwera phiri popanda kuwononga thanzi lanu.
Werengani zambiri: Maulendo 15 Ovuta Kwambiri ku Nepal
Kutsiliza
Kuphunzira kuyenda maulendo ataliatali nthawi zonse kumaphatikizapo njira yokwanira. Kungochita masewera olimbitsa thupi sikokwanira. Muyeneranso kuphatikiza masewera olimbitsa thupi a cardio, kulimbitsa mphamvu, ndi kutambasula. Kupatula izi, muyeneranso kuyang'ana pakukonzekera maganizo ndi kudziwa bwino zida. Nthawi yomweyo, kuti muwonjezere mphamvu zanu zamaganizo, mutha kusinkhasinkha kapena kuchita yoga. Chidziwitso cha zida zomwe mungagwiritse ntchito n'chofunikanso. Ponseponse, kuphatikiza zonsezi kumakuthandizani kuti muyende bwino kupita ku Himalayas.
Ibibazo
Kodi ndi masewera olimbitsa thupi ati abwino kwambiri okonzekera kuyenda m'mapiri?
Ngati mukukonzekera kuyenda pansi, muyenera kuchita masewera olimbitsa thupi a mtima monga kuthamanga kapena kukwera njinga. Masewera olimbitsa thupi olimbitsa thupi monga squats ndi lunges nawonso ndi ofunikira. Kuti mukhalebe olimba panthawi yonse ya ulendo wanu, chitani yoga.
Kodi ndiyenera kuchita maphunziro a nthawi yayitali bwanji ndisanayambe ulendo woyenda?
Muyenera kuyamba kuchita masewera olimbitsa thupi osachepera milungu 6 mpaka 8 musanayambe ulendo wanu. Nthawi yoyenera yomwe mungatenge kuti muzichita masewera olimbitsa thupi idzawonjezera kupirira kwanu, mphamvu, komanso kuzolowera. Ganizirani nthawi yayitali yokonzekera, mpaka miyezi 3 mpaka 6, kuti mukayende maulendo ovuta kapena okwera kwambiri.
Kodi muyenera kudya ndi kumwa chiyani mukamaphunzira kuyenda m'mapiri?
Ngati mukuphunzira kuyenda maulendo ataliatali, kukonzekera bwino zakudya zanu n'kofunika kwambiri. Muyenera kudya zakudya zokhala ndi chakudya chambiri, mapuloteni, ndi mafuta abwino. Komanso, imwani madzi ambiri musanayambe ulendo wanu komanso nthawi yonse yomwe mukufuna.
Kodi ndingakonzekere bwanji m'maganizo mwanga ulendo woyenda?
Kuti mukhale okonzeka m'maganizo, mutha kuwona momwe mukugonjetsera zopinga ndikukhala ndi malingaliro abwino. Muthanso kutenga nawo mbali mu njira monga kusamala, kusinkhasinkha, ndi kuthana ndi kupsinjika maganizo.
Ndi zida ndi zida ziti zomwe muyenera kudziwa bwino ndisanayambe ulendo wanga?
Ngati mukupita kukayenda pansi, muyenera kudziwa bwino nsapato zoyenera zoyendera pansi, chikwama chogona bwino, mitengo yoyendera pansi, ndi zida zilizonse zoyendera m'misasa. Pachifukwa ichi, mutha kuchita masewera olimbitsa thupi pogwiritsa ntchito zida zanu paulendo waufupi.