Kuki gupakira bifite akamaro kumunsi Abashumba benshi basuzugura amafaranga Gupakira Ibyemezo Ingaruka kumunsi. Abantu babiri barashobora kugenda inzira imwe ya km 10 munsi yikirere kimwe kandi babayeho neza - kuberako bumwe bupakiye mu gihe undi yapakiye ku bushake.
Umunsi usanzwe wo kugenda umara hagati Amasaha 3 na 8 , gutwikira 5-15 km , kandi bikubiyemo ibisohoka bihoraho. Muri iki gihe, ibyawe Gukanda inyuma
Gupakira ntabwo ari imyitozo yo kugenzura. Ni a Gufata ibyemezo Ukurikije igihe, ubutaka, ikirere, nubushobozi bwihariye. Gusobanukirwa kubera iki upakira ikintu ni ngombwa cyane kuruta gufata mu mutwe iki gupakira.
Gusobanukirwa umunsi wo gutembera mbere yo gupakira Niki gisobanura umunsi wo gutembera Umunsi Gutembera Litiro 15 na 30 , mubisanzwe bigabanya umubare ushobora gutwarwa no guca intege uburemere budakenewe.
Bitandukanye na garal nyinshi, gutembera kumunsi mbere:
Kwihuta
Kwizirika
Gukwirakwiza umutwaro
Gupakira bike
Ibi bivuze gupakira ibyemezo bigomba kuba nkana. Nta mwanya wo kunyura cyangwa "mugihe" utabanje "nta ntego isobanutse.
Uburyo Igishushanyo mbonera gikurikirana Ibyemezo Mugihe igikapu ubwacyo ntabwo cyibanze kuriyi ngingo, imiterere yimbere ihindura uko upakira. Ibice bigarukira bitera imbere. Imifuka yo hanze igira ingaruka kubintu byinjira kenshi. Amazi ya hydration afite ingaruka aho uburemere bwicaye inyuma yawe.
Gupakira neza bisobanura gukora hamwe i Igicapo cyoroheje
Ihuriro ryerekana ibikoresho byingenzi byo gupakira kumunsi wo gutembera, byateguwe kugirango ukore neza, umutekano, no guhumurizwa kumuhanda.
Shingiro ryamahame yo gutembera kumunsi Uburemere buteganijwe: Mbega ukuntu biremereye cyane Kubantu bakuru benshi, uburemere bwasabye ko uburemere bwipaki bwiminsi umunsi umwe 8-15% yuburemere bwumubiri .
Indorerezi zo mu murima zerekana ko ibiro bimaze gupakira birenga iyi nkuru:
Intego ntabwo ari mitonism uko bigura byose, ariko gukora ibiro -Umurimo wo guhuza kuri kilo.
Gupakira ukurikije imikoreshereze yimikoreshereze Gupakira neza bikurikira urwego rworoshye:
Ibintu byinshi-byinshi bigomba kuboneka
Ibintu bike-byinshi ariko bikomeye bigomba kurindwa kandi bitegurwa
Ibihe byihutirwa bigomba gukurikizwa
Kunanirwa gukurikira iyi logique akenshi biganisha ku guhagarara inshuro nyinshi, gutomora bitari ngombwa, no kwiyongera umunaniro.
Ikirere, Ubutaka, nigihe bimara nkibihinduka Gupakira inzira yamasaha 4 ni zitandukanye mugupakira gutembera kumugezi washyizwe ahagaragara, nubwo intera isa. Ubushyuhe bwo kuzunguruka, umuyaga uhuha, n'ubutunganizwe bwatunganijwe n'ibyaba nk '"ngombwa."
A Umunsi wubatswe neza batembera Ibisabwa , ntabwo bitekereza.
Amazi n'ibiryo Byingenzi Ukeneye amazi angahe Umurongo ngenderwaho rusange ni 0.5-1 litiro y'amazi ku isaha , bitewe n'ubushyuhe, ubutaka, hamwe nibiciro byibyuya.
Kumurongo wamasaha 6, ibi bisobanurwa Litiro 3-6 , kirashobora gupima 3-6 kg wenyine. Ibi bitegura hydration itegura umusanzu munini munini kugirango upakire ibiro.
Sisitemu ya hydration vs amacupa Amazika ya hydration yemerera kunyuranya no kugabanya guhagarika inshuro, mugihe amacupa atanga uburyo bworoshye no gukurikirana. Ukurikije uburemere, itandukaniro ni mike, ariko rituruka kuri sisitemu yo kugarurwa, sisitemu ya hydtion akenshi ikunze kunoza ibyo gufata 15-25% .
Ibiryo n'ingufu Ingufu zikenewe kumunsi wumunsi Gutembera hafi 300-500 kcal kumasaha , bitewe nubuzima bwiza no gupakira. N'umunsi uciriritse urashobora gusaba 1.500-3,000 kcal y'ingufu.
Abakerarugendo benshi ntibakeneye amafunguro yuzuye. Ahubwo, compact, ibiryo byisumbuye bifite akamaro.
Niki gikora neza kuruhande Ibiryo bishobora kuribwa bidahagarara
Ibintu byihanganira ubushyuhe no kugenda
Gupakira ibyo bikaba bishingira no kumeneka
Guhitamo ibiryo bibi akenshi bivamo impanuka zingufu, nubwo calorie ifata nkibi bihagije.
Kugenda n'itumanaho Impamvu Terefone idahagije Mugihe smartphone nibikoresho bikomeye, bateri yatemba mubintu byo hanze birashobora kugera 20-30% kumasaha Iyo GPS, Kamera, na ecran ya ecran byakoreshejwe icyarimwe.
Ikarita ya Offline, ingamba zo gucunga ingufu, hamwe nibikoresho byibanze byerekezo bigabanya kwishingikiriza kumurongo umwe wo gutsindwa.
Gushyikirana umunsi wo kuzamuka Mu turere twinshi, ubwishingizi bwa selire bugabanuka cyane kilometero nkeya ziva mu mijyi. Ndetse no ku nzira zizwi, kuboneka ibimenyetso birashobora kugwa hepfo 50% . Gupakira kugirango itumanaho bisobanura gutegura igice cyigice cyangwa igihombo cyose.
Imyambarire no gushyira imbere ingamba Ibikorwa by'imyenda bifite akamaro kuruta byinshi Polyester na synthetic bavanze kumunsi wo gutembera kubera ibiciro byabo byingenzi (mubisanzwe <1% ), kwemerera gukama vuba. Ibinyuranye, ipamba igumana ubushuhe kandi yihutisha kubura ubushyuhe.
Kurengera guhuza n'imihindagurikire , ntabwo ari ushyushye wenyine.
Ubushyuhe bwumubiri burashobora guta vuba mugihe cyo kuruhuka guhagarara cyangwa guhinduka. Ndetse noroheje, ahantu hagaragaye hashobora guhura nubushyuhe bwa 5-10 ° C. mu isaha imwe.
Urwego rworoshye rukunze gupima munsi 300 g Ariko itanga uburinzi bukomeye.
Umutekano nibintu byihutirwa ntugomba na rimwe gusimbuka Ubufasha bwambere bwibanze kumunsi wo gutembera Ubukungu bwambere bwabakozi busanzwe bupima 100-200 g Ariko akemura ibibazo bisanzwe:
Ibikomere byinshi kumunsi wo kurya umunsi ni bito ariko birakomeye mugihe bitavuwe.
Kurengera ibidukikije Izuba ryiyongera ryiyongera hamwe nubutatu no guta agaciro. Ku nzira yerekana, uv ihura nacyo irashobora kuzamuka 10-12% kuri 1.000 m yo kunguka. Udukoko, umuyaga, no kubara kwabatera nabyo bihindura aho uburinzi bukenewe.
Imyiteguro yihutirwa Ibintu bidakunze gukoreshwa ariko byingenzi mugihe bikenewe gusobanura gupakira. Agaciro kabo ntabwo karimo inshuro nyinshi, ariko kubwibyo kubura.
Gupakira bishingiye ku bwoko bw'inzira n'ibidukikije Inzira zo mu mashyamba Vs ifunguye Inzira y'amashyamba igabanya izuba ariko kongera ubushuhe n'ikikorwa gisiganwa. Gufungura Ubutaka bwongera ibyago byo kubura umwubatsi nibihe byikirere. Gupakira bigomba kwerekana ibyo bintu bidukikije.
Ikirere gishyushye vs Imiterere yubukonje Umunsi w'ikirere cy'ubukonje usaba kwinjiza n'imbaraga nyinshi, mu gihe hasigaye ibihe byiza bisaba hydration nyinshi n'izuba. Ibiro byose byamapaki birashobora kuba bisa, ariko ibihimba bitandukanye cyane.
Nigute Gutegura Ibintu Mumufuka wawe Amahame yo gukwirakwiza ibiro Ibintu biremereye bigomba kwicara hafi yinyuma kandi hafi yikigo gikomeye. Isaranganya ribi ryongera ipaki ya pawa kandi ihungabana, ishobora kuzamura amafaranga yakoreshejwe na 10-15% .
Gukumira ibyangiritse ku nkongi Ibintu birekuye bitera amakimbirane imbere, urusaku, hamwe nigihe kirekire. Umuryango watekereje urinda ibikoresho no guteza imbere injyana.
Kubatangiye cyane cyane, Guhitamo Gutembera iburyo
Nigute Gutegura Ibintu Mumufuka wawe
Amakosa asanzwe yo gupakira abajya mukerarugendo bashya bakora Gushyushya bitwarwa no guhangayika Abashuka benshi bapakira ibintu bidashoboka aho kuba ibihe bibi. Ibi bivamo uburemere budakenewe kandi bigabanuka.
Gupakurura binyuze mubyifuzo birenze Ubuntu butagira uburambe burashobora kuganisha ku kaga, cyane cyane iyo ikirere gihindutse cyangwa gutinda bibaho.
Gusiba ikizamini Gupakira nta kwipimisha - ntuzigere ugenda niminota 10 hamwe numutwaro wuzuye-nimwe mubibazo bisanzwe kandi biriza.
Inganda zigenda zigira ingaruka kumunsi wo gupakira Ibikoresho byoroheje na modular Ibikoresho byo hanze bigezweho birakomeje kugabanya ibiro mugihe ukomeza imikorere. Sisitemu ya modular yemerera abalanda kugirango bahindure imizigo badafite imbaraga.
Kuramba n'amabwiriza Amabwiriza y'ibidukikije arushaho guhindura ibintu bifatika mu bikoresho byo hanze. Kubahiriza umutekano wisi yose hamwe nubuvuzi bwimiti bituma ibicuruzwa bitekanye hamwe niminyururu myinshi.
Gupakira kurwego rwubwato Bamukerantare Wibande ku mutekano, hydration, hamwe no guhumurizwa byibanze. Ubworoherane ni urufunguzo.
Barumoruke basanzwe Gukora neza imbere nubunararibonye. Gupakira biba umuntu wenyine kandi ari byiza.
Abashumba b'inararibonye Bamuskumba bateye imbere ibiro-bihurira neza, repertuncy, nibikorwa bishingiye ku kumenyera kwimbitse hamwe nubutaka nimipaka yihariye.
UMWANZURO: Gupakira Smart itera umunsi mwiza Gupakira kumunsi wumunsi nubuhanga butera imbere no kumenya nuburambe. Ibintu byiza, bitwarwa kubwimpamvu zikwiye, guhindura iminyururu bivuye kumubiri mubikorwa bishimishije, bisubirwamo.
Umunsi wuzuye Umufuka ugenda utemba
Ibibazo 1.. Kumunsi munini uzamuka, igikapu cyuzuye gipakiye kigomba gupima hagati ya 8% na 15% yuburemere bwumubiri wahoze. Uru rutonde rufasha gukomeza gukora neza, kugabanya ibibazo bihuriweho, no gukumira umunaniro hakiri kare mugihe cyo gutembera amasaha 3-8.
2. Nakagombye gupakira urugendo rw'umunsi? Ubuyobozi rusange ni ugutwara 0.5 kuri litiro 1 kumasaha, bitewe n'ubushyuhe, ubutaka, nigipimo cyibyuya kugiti cye. Ikirere gishyushye, inzira zagaragaye, no kwiturika byunguka byinshi byongeweho hydration.
3. Ni ibihe biryo byiza byo gupakira urugendo rw'umunsi? Ibiryo byoroheje, byingufu nyinshi bitanga karori 300-500 mu isaha akazi keza ko gutembera kumunsi. Ibiryo biroroshye kurya mugihe kwimuka no kurwanya ubushyuhe cyangwa guhonyora ubufasha bukomeza imbaraga zingufu zihamye yose.
4. Ni terefone ihagije kugirango kugendana umunsi umwe? Mugihe Smartphone ifite akamaro, ntibagomba gushingirwaho nkigikoresho cyonyine cyo kugenda. Batteri itwara imikoreshereze ya GP irashobora kuba hejuru, kandi ibimenyetso bikunze kugabanuka mubidukikije byo hanze. Ikarita ya Offline hamwe nigenamigambi ryibanze byerekanwe birasabwa cyane.
5. Ni ubuhe butumwa busanzwe bwo gupakira ku kurwara umunsi? Amakosa akunze kugaragara arimo gukabya kubera guhangayika, gupakira kubera kwiyizera birenze, kandi kunanirwa kugerageza igikapu mbere yo gutembera. Aya makosa akenshi atera kutamererwa neza, umunaniro, cyangwa ibyago bitari ngombwa kumuhanda.
Umunsi wo gupakira umunsi ntabwo ari urutonde ruhamye ariko inzira iyobowe nicyemezo cyafashwe no gutembera, imiterere y'ibidukikije, hamwe nubushobozi bwa buri muntu. Gusobanukirwa uburyo amahitamo yo gupakira agira ingaruka kumanywa, gucunga ingufu, amabwiriza yingufu, n'umutekano bituma abakerarugendo bahuza ubwenge aho kwishingikiriza kurutonde rusange.
Umunsi wo Gutembera Selpack Imikorere nka sisitemu yo gushyigikira mobile aho kuba ububiko bworoshye. Icyangombwa cyane ntabwo ari ibikoresho bitwarwa, ariko uburyo buri kintu kigira uruhare mu kugenda, guhumurizwa, no kugenzura ibyago mugihe cyamasaha 3-8.
Uhereye kubitekerezo, gupakira neza imitwaro yose murwego rwinshi mugihe cyo gushyira imbere ingaruka zingenzi-nkamazi, imirire, uburinzi bwihutirwa, nuburinzi bwikirere, nuburinzi bwikirere, nibiteganijwe byihutirwa. Incuro nyinshi zongera umunaniro hamwe n'imihangayiko ihuriweho, mugihe gupakira byerekana abashumba kugirango birinde ingaruka zibidukikije kandi bya Logistike.
Impinduka zishingiye ku bidukikije zigira uruhare rukomeye mu gupakira. Ubushyuhe buhinduka, izuba, umuyaga, terrain Gufungura, kandi ibimenyetso biboneka bigize ingaruka zose zigomba gutwarwa nuburyo ibintu bitunganijwe imbere mu gikapu. Nkigisubizo, ibyemezo byo gupakira bigomba gukomeza guhinduka aho bisanzwe.
Duhereye ku nganda nini mu nganda, umunsi wa none gutembera mu bikorwa bishimangira sisitemu yo kwishinja, umuryango wa modular, hamwe no guhitamo ibintu birambye. Izi nzira zigaragaza kwibanda ku mikorere myiza, umutekano, hamwe n'ubwitange bwo hanze, bugabanije hamwe n'amahame y'umutekano n'amabwiriza y'ibidukikije ku isi hose.
Ubwanyuma, umunsi mwiza wo gupakira ufasha abakerarugendo kugirango bagende byizewe, subiza imiterere, kandi wibande kubyabaye kuri trail aho kuba imbogamizi. Mugihe gupakira ibyemezo bikozwe hagamijwe hamwe nibisobanuro, igikapu gihinduka imikorere itagaragara ya sisitemu itagaragara idasabye kwitabwaho.
