Zoyenera kulongedza tsiku loyenda

Chifukwa chiyani kunyamula zinthu zoyenera kwa tsiku

Ambiri oyenda amalepheretsa kulongedza zisankho zimakhudza tsiku lotsatira. Anthu awiri amatha kuyenda mtunda womwewo wa Km womwe umakhala ndi nyengo yofanana ndi nyengo yosiyana komanso yosiyana kwambiri ndi yolimbana ndi ina pomwe winayo adanyamula mosasamala.

Nthawi zambiri kuyenda kwa tsiku kumatha pakati 3 ndi maola 8, zophimba 5-15 km, ndipo imafuna kutukwana. Munthawi imeneyi, anu Chikwama chofupika imakhala dongosolo lothandizira pafoni. Chilichonse chomwe mumanyamula - kapena kulephera kunyamula, kumakhudzanso kuchuluka kwa hydration, kutentha kwa thupi, mphamvu zotulutsa mphamvu, komanso kasamalidwe koopsa.

Kulongedza si masewera olimbitsa thupi. Ndi Njira Yopanga Zisankho Kutengera nthawi, malo, komanso kuthekera kwanu. Kumvetsa chifukwa Mumanyamula chinthu chofunikira kwambiri kuposa kuloweza chani kunyamula.

Kumvetsetsa tsiku loyenda kumbuyo usananyamule

Zomwe zimatanthauzira tsiku loyenda chikwama

Tsiku Chikwangwani cham'mbuyo lakonzedwa kuti lithandizire ntchito yachidule yakunja popanda zida zamakono. Maulendo ambiri amamalizidwa pogwiritsa ntchito ma bypucks pakati 15 ndi malita 30, zomwe zimachepetsa kuchuluka kwa zomwe zitha kunyamulidwa ndikukhumudwitsa kulemera kosafunikira.

Mosiyana ndi mapaketi a masiku angapo, masana oyambira amayang'ana:

• Kufikira mwachangu

• Kupepuka kumanyamula

• Kugawa kokhazikika

• Kuvuta kochepa

Izi zikutanthauza kuti zisankho ziyenera kukhala mwadala. Palibe malo osungirako kapena "ngati" zinthu "popanda cholinga chokwanira.

Momwe madambo amayendera mabatani apamtunda

Pomwe chikwama chokha sichinthu chokhacho sichofunikira kwambiri ndi nkhani iyi, mawonekedwe ake amkati momwe mumalowera. Magawo ochepa amalimbikitsa. Matumba akunja amathandizira zinthu zomwe zimapezeka kawirikawiri. Manja hydration amakhudza komwe kumachepetsa thupi lanu.

Kuyika bwino kumatanthauza kugwira ntchito ndi a chikwama chopepuka"Masanja, osalimbana nalo.

Zowoneka bwino kwambiri za zida zofunikira kuti zisamubweretsere chikwama cham'mbuyo cham'mbuyo, chopangidwa mwamphamvu, chitetezo, ndi chilimbikitso panjira.

Mfundo zonyamula mfundo za tsiku loyenda

Lamulo lolemera: Zolemera kwambiri

Kwa akuluakulu ambiri, kulemera kwathunthu kwapating'ono kwa tsiku la tsiku ndi 8-15% ya kulemera kwa thupi.

• 60 kg Yerr → Kulemera koyenera: 4.8-9 kg

• 75 kg akukwera → Kulemera koyenera: 6-11 makilogalamu

Zowonera m'munda zikuwonetsa kuti nthawi yayitali yolemera imaposa izi:

• Kuyenda Mwaluso Kuphulika 10-18%

• Kusamala kwamphamvu kumatsika kwambiri

• Mavuto a bondo ndi ankle amawonjezeka, makamaka nthawi zambiri

Cholinga sichiri m'minitsi yonse, koma ubwino-Magwiritsidwe ntchito pa kilogalamu.

Kunyamula mobwerezabwereza pafupipafupi

Kulongedza kwaluso kumatsata utsogoleri wosavuta:

• Zinthu zapamwamba kwambiri ziyenera kupezeka nthawi yomweyo

• Pafupipafupi koma zinthu zovuta ziyenera kutetezedwa komanso kulinganizidwa

• Zinthu zadzidzidzi ziyenera kufikiridwa popsinjika

Kulephera kutsatira mfundozi nthawi zambiri kumabweretsa kuyimitsidwa mobwerezabwereza, osafunikira kutulutsa, komanso kutopa kwambiri.

Nyengo, malo, ndi nthawi yayitali ngati kunyamula

Kulongedza kwa nthawi ya maola 4 ndikosiyana ndi kunyamula kukwera kwa kukwera, ngakhale mtunda ukufanana. Kutentha kwa kutentha, kupatsidwa mphamvu kwa mphepo, ndi chinyezi chambiri chomwe chimawerengeka ndizofunika monga "chofunikira."

A Masana odzaza bwino onetsa mimo, osati malingaliro.

Madzi ndi hydrate zofunika

Kodi mumafunikira madzi angati?

Ndondomeko yodziwika ndi 0.5-1 lita imodzi yamadzi pa ola limodzi, kutengera kutentha, malo, komanso kuchuluka kwa thukuta.

• Zoyenera: ~ 0.5 l / ola

• Maulendo ofunda kapena owonekera: ~ 0.75-1 l / ola

Kwa maola 6, izi zimamasulira 3-6 malita, zomwe zitha kulemera 3-6 kg Pa yekhayo. Izi zimapanga hydrate kukonzekera wopereka wamkulu kwambiri kuti akwaniritse kulemera.

Mapulogalamu a hydration vs mabotolo

Maluwa owombera hydration amalola kusefukira kosalekeza ndikuchepetsa kuyimilira pafupipafupi, pomwe mabotolo amapeza zowonjezera ndikuwunika. Kuchokera kunjira yovuta, kusiyana kwake ndi kochepa, koma kuchokera ku malingaliro osowa, machitidwe hydration nthawi zambiri amakhala ndi chakudya chokwanira 15-25%.

Chakudya ndi mphamvu zakukonzekera

Zofunikira pa Tsiku Lake

Kuyenda kumawotcha pafupifupi 300-500 kcal pa ola limodzi, kutengera zokweza ndi kunenepa. Ngakhale oyendetsa moyenera angafunike 1,500-3000 kcal mphamvu.

Otsatsa ambiri safuna chakudya chokwanira. M'malo mwake, pali zakudya zamankhwala zopatsa mphamvu kwambiri.

Zomwe zimagwira ntchito bwino panjira

• Zakudya zomwe zitha kudyedwa popanda kuyimitsidwa

• Zinthu zomwe zimalekerera kutentha ndi kuyenda

• Kunyamula zomwe zimasokoneza ndikutaya

Zosankha zochepa zomwe zimawononga nthawi zambiri zimabweretsa mavuto, ngakhale atadya kalori akuwoneka bwino.

Kuyendera ndi Kuyankhulana Ndikofunikira

Chifukwa chiyani mafoni sikokwanira

Pomwe mafoni ndi zida zamphamvu, kukhetsa kwa batri kuzakunja kumatha kufikira 20-30% pa ola limodzi Pamene GPS, kamera, ndi chinsalu chowala zimagwiritsidwa ntchito nthawi imodzi.

Mamapu oyendetsa, magwiridwe antchito amphamvu, ndi zida zoyambira zotsogola zimachepetsa kudalirika pazinthu imodzi yolephera.

Kulankhulana Kwa Tsiku Lamalungu

M'madera ambiri, ma cell amadzutsa kwambiri makilomita ochepa kuchokera kumatauni. Ngakhale pamaulendo otchuka, kupezeka kwa siginecha kungagwere pansipa 50%. Kulondera kulumikizana kumatanthauza kukonzekera kutsuka kapena kokwanira.

Zovala ndi njira yopangira

Magwiridwe antchito kuposa kuchuluka

Ma polyester ndi zopanga zopanga poyambira masana chifukwa cha mayamwidwe otsika (nthawi zambiri <1%), kulola kuyanika mwachangu. Mosiyana ndi izi, thonje limasunga chinyezi ndikuthandizira kutayika kwa kutentha.

Ma danda ili pafupi kusinthasintha, osatentha nokha.

Chifukwa chiyani mukufunikirabe wosanjikiza wowonjezera

Kutentha kwa thupi kumatha kugwera mwachangu nthawi yopuma kapena kusintha kwanyengo. Ngakhale m'malo ofatsa, madera owoneka bwino amatha kutentha 5-10 ° C pasanathe ola limodzi.

Kusanjikiza kosasunthika nthawi zambiri kumalemera kochepera 300 g pa Koma zimapereka chitetezo chambiri.

Chitetezo ndi zinthu zadzidzidzi simuyenera kudumpha

Zoyambira Zoyambira Zoyambira Tsiku

Chovala choyambirira chochepa chowoneka bwino 100-200 g koma amalankhula ndi zovuta zomwe zimafala kwambiri:

• Matuza

• Zochepera zochepa

• Minofu ya minofu

• Mitu kapena m'mimba

Zovulala zambiri patsiku ndizochepa koma zimakhala zowopsa mukamasoweka.

Chitetezo Chachilengedwe

Kuwonetsedwa kwa dzuwa kumachuluka ndikukwera ndi malo otsegulira. Pamitengo yowonekera, kuwonekera kwa UV kumatha kuwuluka 10-12% pa 1,000 m zokolola zopambana. Tizilombo, mphepo, ndi kulumikizana ndi mbewu zimapangitsa chitetezo chanji.

Kukonzekera Mwadzidzidzi

Zinthu zomwe sizimagwiritsidwa ntchito koma ndizofunikira pakafunikira kulongedza. Mtengo wawo suli mu pafupipafupi, koma zotsatira za kulibe.

Kulongedza malinga ndi mtundu ndi chilengedwe

Trails nkhalango vs malo otseguka

Maulendo ozimiriridwa amachepetsa kupatsidwa dzuwa koma kuwonjezera chinyezi komanso ntchito. Tsegulani malo otseguka zimawonjezera chiopsezo cha dehydration ndi kuwonekera nyengo. Kulongedza kuyenera kuwonetsa zinthu izi.

Nyengo yotentha vs zozizira

Maulendo ozizira-azaka zam'madzi amafunikira kuti azituwa komanso mphamvu zambiri, pakakhala kutentha kwanyengo kumafunanso mankhwala owonjezera hydration. Kulemera konseku kungakhale kofanana, koma kapangidwe kake kamasiyana kwambiri.

Momwe mungapangire zinthu mkati mwa chikwama chanu

Mfundo zowonjezera

Zinthu zolemera ziyenera kukhala pafupi ndi kumbuyo ndipo pafupi ndi pakati pa mphamvu yokoka. Kugawa koyenera kumawonjezera paketi ndi kusakhazikika, komwe kumatha kukweza mphamvu kudzera 10-15%.

Kupewa zowonongeka ndi phokoso

Zinthu zotayirira zimapangitsa kukangana kwamkati, phokoso, ndi kuvala kwa nthawi yayitali. Bungwe lolingalira limateteza magiriki ndikuwongolera ndodo.

Kwa oyambayo, Kusankha chikwama chakunja chakunja Imagwira ntchito yofunika kwambiri komanso zinthu zonse zofunika kuzichita bwino.

Momwe mungapangire zinthu mkati mwa chikwama chanu

Zofananira zopindika zam'madzi zatsopano zimapanga

Kuthamangitsidwa ndi nkhawa

Ambiri oyenda paulendo chifukwa chosakhala ndi zotere zomwe sizili choncho. Izi zimapangitsa kulemera kosafunikira ndikuchepetsa kusangalala.

Kunyamula zodzidalira kwambiri

Minimalism popanda zokumana nazo zimatha kubweretsa chiopsezo chowopsa, makamaka nyengo yasintha kapena kuchedwa kuchitika.

Kudumpha pack

Kulongedza popanda kuyesa - osayenda ngakhale mphindi 10 ndi katundu wathunthu, ndi chimodzi mwazinthu zodziwika bwino komanso zotheka.

Makampani amachititsa kuti mafakitale azinyamula makonda

Zopepuka komanso zowoneka bwino

Zida zamakono zamakono zimapitiliza kuchepetsa kulemera mukamagwira ntchito. Makina osinthika amalola oyendayenda kuti azisintha tokha popanda kusungunuka.

Kukhazikika ndi Malamulo

Malangizo azachilengedwe amathandizira kusankha zinthu mosankha zina mwa zida zakunja. Kutsatira malamulo apadziko lonse lapansi komanso miyezo yamankhwala kumatsimikizira kuti zikhale zotetezeka komanso maunyolo owonekera kwambiri.

Kulongedza ndi luso

Oyambira tsiku loyamba

Yang'anani pa chitetezo, hydration, ndi chitonthozo choyambira. Kuphweka ndikofunikira.

Omwe Akuyenda Sabata

Kuchita bwino kumayenda ndi chidziwitso. Kulongedza kumachitika chidwi komanso kukhazikika.

Odziwa masana

Omwetulira othamanga kwambiri, olemera kwambiri, nthawi zonse, ndi magwiridwe antchito okhudzana ndi malo odziwika bwino ndi malire.

Pomaliza: Kuyika kwanzeru kumapangitsa tsiku kuyenda bwino

Kulongedza kwa ulendo wamasiku ndi luso lomwe limachita bwino ndi kuzindikira komanso kudziwa. Zinthu zoyenera, zomwe zimanyamulidwa pazifukwa zoyenera, zimasumidwa chifukwa chovuta kwambiri kukhala chinthu chosangalatsa, chobwerezabwereza.

Tsiku Lokhala Bwino thumba loyenda Imathandizira kusuntha, kumateteza ku ngozi, ndikulola okwera masitepe kuti ayang'ane paulendo - osati zida zawo.

FAQ

1.

Kwa masiku ambiri maulendo, chikwama chakumanja chodzaza ndi chokwanira kuyenera kulemera pakati pa 8% ndi 15% ya thupi la woyenda. Mitundu iyi imathandizira kukhalabe oyenda bwino, zimachepetsa kulumikizana, ndipo zimalepheretsa kutopa pakuyenda maola 3-8.

2. Kodi ndiyenera kunyamula madzi okwanira tsiku lanji?

Ndondomeko yodziwika ndikunyamula 0,5 mpaka 1 lita imodzi ya madzi pa ola limodzi, kutengera kutentha, malo otupa thukuta. Nyengo yotentha, njira zowonekera, komanso kukwera kwake kumawonjezera zosowa mankhwala hydration.

3. Ndi chakudya chiti chomwe chingapangire paulendo woyenda pa tsiku?

Katundu wapamwamba, wamphamvu kwambiri womwe umapereka calories 300-500 pa ola limodzi labwino kwambiri masiku. Zakudya zazing'ono zomwe ndizosavuta kudya poyenda ndikulimbana ndi kutentha kapena kuphwanya thandizo mosasamala bwino magetsi okhazikika.

4. Kodi foni ndi yokwanira kuyenda panyanja?

Ngakhale mafoni ndi othandiza, sayenera kudaliridwa ngati chida chokhachokha. Batirery kukwirira kugwiritsa ntchito GPS imatha kukhala yokwera, ndipo siginecha yambiri nthawi zambiri imagwa m'maiko akunja. Mapu oyambira ndi oyambira amalimbikitsidwa kwambiri.

5. Kodi zolakwa zofala kwambiri pa tsiku ndi tsiku ndi ziti?

Zolakwika zofala kwambiri zimaphatikizapo kugwa kwambiri chifukwa chokhala ndi nkhawa, kunyamula chifukwa chodzidalira kwambiri, ndikulephera kuyesa chikwama musanayambe kukwera. Zolakwika izi nthawi zambiri zimabweretsa kusapeza bwino, kutopa, kapena chiwopsezo chosafunikira panjira.