Yadda ake shirya don tattakin Nepal, tukwici da shawarwari

Nepal gata ce mai yawan jeri na Himalayan, ƙauyuka masu kyalli, kyawawan haikali, da ƙari mai yawa. Ba wai kawai yana da wannan ba, har ma Nepal ita ce ta mallaki tsaunuka takwas daga cikin manyan tsaunuka 10 a duniya. Muna tattaunawa game da shirye-shiryen tafiya na Nepal a nan da yadda za a kammala tafiya cikin sauri.

Sunan ya zo nan da nan tare da Dutsen Nepalese. Dutsen Nepal ya shahara a duk faɗin duniya. Mutane daga ko'ina cikin duniya suna mafarkin ziyartar wannan ƙasa. Suna fatan su kwanta a cinyar dutse mafi tsayi a duniya. Sakamakon haka, kasar Nepal na daya daga cikin wuraren da matafiya suka fi fice wajen yin tattaki. Tafiya zuwa Nepal koyaushe yana kan saman jerin buƙatun matafiya.

Tafiya a Annapurna da Everest sune mafi yawa mashahurin tattaki wurare kuma ana samun dama ga duk mutane a duniya. Koyaya, zai taimaka idan kuna da ingantaccen Horowa da lafiyar jiki don cim ma wannan tafiya. Da yake magana, wannan tafiya ba na novice ba ne. Zai taimaka idan kuna da isasshen shiri kafin ku fita don tafiya. Saboda haka, wannan labarin zai taimake ka ka cim ma burin mafarkinka yadda ya kamata.

Tafiyar Nepal wuri ne mai ƙalubale kuma mai ban sha'awa daidai gwargwado. Ga mutumin da ba na fasaha ba, yana iya zama mai wahala. Fadin hakan ba yana nufin wannan tattakin ba zai yiwu ba ga wadancan mutanen. Wannan tafiya yana yiwuwa tare da ƙwarewar da ta dace da cikakken ilimin yadda ake horarwa. Wannan matakin wahalar tafiyar ya ƙunshi adadin mutanen da ke tafiya, ƙungiyoyin shekaru daban-daban, lokacin tafiya, da mai bada sabis.

Yadda Ake Shirye Don Tafiya Ta Farko

Tafiya mai ƙalubale zai buƙaci ƙarfi, juriya, da azama. Dole ne ku kasance da ƙarfi a hankali da kuma jiki. Don gama hanyar da ke da matsala kuma tabbatar da cewa kun kasance daidai, karanta waɗannan shawarwari kan shirya tafiya ta farko.

Nepal tattakin shiri

Labari: Nepal galibi tana cikin tsaunin Himalayas, don haka wuri ne mai kyau ga masu neman kasada.

Rage Matakan Damuwar ku

Jin fiye da ɗan damuwa game da tafiya mai zuwa abu ne mai sauƙi. Baya ga barin abubuwan da ke kan ku a gida ko aiki, dole ne ku tabbatar kun shirya kayan aikin da suka dace don kasadar ku. Menene ƙari, dole ne ku yi rayuwa ta asali akan tafiye-tafiyenku yayin da kuke mai da hankali kan kasancewa lafiya da lafiya.

Don haka, gano hanyoyin da za a rage matakan damuwa kafin tafiya yana da mahimmanci, don tabbatar da cewa ku ɗauki tunanin da ya dace lokacin da za ku tashi kan hanya. Don haka, dole ne a hankali da jiki ku shirya don tafiya ta hanyar neman hanyoyin kwancewa.

Alal misali, ya kamata ku shakata a cikin wanka mai zafi mai zafi tare da littafi mai kyau, wanda shine ta'aziyyar gida da za ku iya rasa tare da hanya. Hakanan kuna iya amfani da lokacinku na kyauta don kunna cikin wasannin da kuka fi so, musamman saboda kuna iya samun iyakancewar damar zuwa talabijin ko labaran wasanni yayin fuskantar ƙalubale. Misali, zaku iya raba hankalin ku ta hanyar sanya wager a wani taron wasanni mai zuwa, kamar Grand National, Wimbledon, ko Yuro 2020.

A madadin, zaku iya shakatawa a cikin kwanciyar hankali ta hanyar kallon jerin Netflix ko bidiyon YouTube akan wayoyinku. Za ku ji mil mil mil daga waɗannan abubuwan jin daɗin rayuwa yayin tafiya cikin Himalayas, tafiya ta Nepal, ko fuskantar Titin Inca.

Shirye-shiryen Hankali don Tushen Rayuwa

Gadaje masu daɗi, shawa mai zafi, da ruwan gudu na iya zama da wahala a iya zuwa ta hanyar ku. Don guje wa girgizar al'ada, zai zama mai hikima don sanin kanku game da yanayin rayuwa na farko da za ku iya tsammanin yayin tafiya, wanda zai iya taimaka muku shirya tunani don balaguro. Hakanan yana iya taimakawa wajen matsawa cikin ƙalubale ta hanyar ɗaukar abubuwan jin daɗi na gida tare da ku, kamar abubuwan ciye-ciye da kuka fi so.

Ji daɗin Abincin Abincin Lafiya shine mafi kyawun tukwici don shirya don tafiya ta farko.

Abu na ƙarshe da kuke so shine jin rashin lafiya yayin tafiya, wanda zai iya hana ku kammala hanya da ticking ƙalubale daga jerin guga na ku. Don hana rashin lafiya, dole ne ku ji daɗin abinci mai kyau kafin yin tafiya, tabbatar da cewa kun dace da lafiya daga ranar farko ta kasadar ku. Hakanan zaka iya guje wa ciwo da ciwon tsoka yayin tafiya ta hanyar shan ruwan kwalba ko tafasasshen ruwa, ta amfani da tsabtace hannu akai-akai da lura da yanayinka.

Don haka, idan kuna son jin shirye-shiryen jiki da tunani don tafiya mai zuwa, za ku zama masu hikima ku bi shawarwarin da ke sama don shirya don tafiya ta farko.

Ana buƙatar horo don shirye-shiryen tafiya Nepal

Mafi mahimmanci, horon tafiya ya ƙunshi motsa jiki na jiki, motsa jiki, ƙarfin juriya, da dai sauransu. Horon motsa jiki zai taimaka maka daidaita jikinka don rage iskar oxygen. Wadanda ba za su iya jimre da ƙarancin iskar oxygen ba dole ne su ɗauki wannan horo kuma su shirya da kyau. Bugu da ƙari, horon motsa jiki na jiki yana ƙarƙashin horon ƙarfin juriya. Wani muhimmin horon shine horon haɓakawa. Wannan horon yana taimakawa ƙarfafa tsokoki don samun kyakkyawar kulawa da samun haɓakawa.

A ƙasa akwai wasu maki tare da cikakken bayanin yadda ake horar da su Tafiya mai wucewa uku ta Everest.

Isasshen Acclimatization

Muhimmin abu don cim ma babban titin tafiya ya haɗa da matsakaicin haɓakawa.

Ya kamata ku haɗa da isassun haɓakawa akan hanyar tafiya don shirin tafiyar ku na Nepal. Ana ba da shawarar dacewa da dacewa na dare 2 ƙasa da tsayin mita 3500. Namche Bazaar ita ce hanyar shiga Dutsen Everest. Ƙofar ƙauyen Manang na tafiya da'ira na Annapurna yana kan 35,00 m/11,500 ft.

Yin wannan zai ba ku isasshen lokaci don daidaitawa zuwa ƙarancin hawan oxygen. Tafiyanku zai yiwu ne kawai idan takun ku yana jinkirin. Bugu da ƙari, yawo zai ba ku ƙarin lokaci don ciyar da yanayi kuma ku lura da shi.

Abin sha'awa, ƙarin lokacin da kuka bayar don haɓakawa yana taimaka muku samar da ƙarin jajayen ƙwayoyin jini. Yawan jajayen ƙwayoyin jini, mafi yawan iskar oxygen da za su taimaka wajen ɗauka. Don haka, zaku iya motsawa cikin aminci zuwa ƙananan tudu.

Ƙananan haɓakawa na iya haifar da matsalolin rashin lafiya. Yana da mahimmanci don daidaitawa zuwa babban yanki. Don haka, tafiye-tafiyen zuwa sama zai kasance mai wahala matuƙar ba tare da ƙware sosai ba. Ciwon hawan hawan hawan haƙiƙa zai kama ku da ɗan gajeren lokacin haɓakawa.

Takamaiman Horon da za a ɗauka

Takamammen horon da kuke buƙata don cim ma wannan don kowane tafiya na zahiri ne.

Ci gaba da tafiya 6/7 hours. kowace rana ba abin wasa ba ne. Dole ne kowa ya kasance lafiyayye kuma yana da isasshen ƙarfin tafiya. Ina maimaita wannan ba wata gasar tseren tsere ba.

Tafiya sama da ƙasa akan hanyar bazuwar zai zama aikinku. Kun san me? Aiki mafi ƙalubalanci shine tafiya ta hanyar ɗaukar nauyin jakar baya 6kg a bayanku.

Ba abin tsoro bane? Shi ya sa ake ba da shawarar shirin tafiyar ku na Nepal ga waɗanda ke da lafiya da ƙarfi na jiki kawai. Wasu kwanaki na iya ma fi wasu tsayi.

Abin sha'awa, horon ƙarfin ƙarfin ku da ƙarfin ƙafarku sune abubuwa mafi mahimmanci. Horon Cardio wani muhimmin horo ne da za a ɗauka. Ya kamata ku kasance masu kyau don ɗaukar matsakaicin nauyi. Don haka, horo aƙalla sau 4 zuwa 5 a mako ya zama wajibi. Hakanan zaka iya tafiya kan ɗan gajeren tafiya a kusa da kwarin Kathmandu ko kowane wuri. Yin wannan na iya zama ma'auni ɗaya na Horo.

Horon Aerobic

Horon Aerobic, ko horon zuciya, yana da mahimmanci don shirya kanku don zama mai ƙarfi. Duk da haka, ana ɗaukar wannan Horon a matsayin mai ban tsoro. Ma'anar Aerobic na zahiri shine "na buƙatar oxygen kyauta." Horon Aerobic shine yadda jiki zai shirya don samar da iskar oxygen. A lokacin bukatar makamashi, jiki yana da karin makamashi. Don haka, yana aiki azaman hanyar ajiyar makamashi. Nisantar matsalolin numfashi shine babban makasudin gudanar da Horar da Aerobic.

Duk wani matsakaita mutum mai yiwuwa bai san cewa tafiyar tana kan tsayi mai tsayi sosai ba. Saboda wannan, adadin iskar oxygen ya ragu a can. Yin wannan motsa jiki zai taimake ka ka jimre da ƙarancin iskar oxygen. Zai shirya ku don tsarin zuciya da jijiyoyin jini don magance ƙarancin oxygen na tsawon lokaci. Don haka, yin hakan zai sa tafiyarku ta fi daɗi. Gudun gudu mai nisa, ninkaya, tafiya, keke, tsalle, da sauransu, wasu daga cikin manya-manyan atisayen motsa jiki na motsa jiki na shirye-shiryen tafiya Nepal.

Don taƙaitawa, ya kamata ku sami aƙalla watanni 3-6 na shirin horon tafiya na Everest Base Camp. Gudun aƙalla 6-12 km sau uku a mako zai zama mafi kyawun zaɓi.

ƙarfin Training

Horar da kanku don zama Mai ƙarfi wani nau'in motsa jiki ne, kuma Everest High Pass, shirin shirye-shiryen tafiya ya haɗa da shi.

Ƙarfi da haɓakawa suna da mahimmanci daidai don shirye-shiryen tafiya. Duk da haka, haɓaka ƙarfin tsokoki, musamman na ƙafa, zai sa ku zama marasa damuwa da ƙarfin isa don cim ma tafiya. Don haka, daga baya za ku iya jin daɗin tafiyarku zuwa cikakke. Trekking aƙalla sa'o'i 5 a kowace rana yana buƙatar ƙarfin ƙarfin jiki da yawa. Squats, lunges, hawan dutse, wasan motsa jiki, gaba da baya na ƙafafu, da dai sauransu, sune nau'ikan ƙarfafawa ya kamata ku yi.

Mafi mahimmanci, dole ne ku tuntuɓi mai horarwa ko ƙwararre don ɗaukar ingantacciyar dabara yayin yin waɗannan darasi. Yin motsa jiki da ya dace zai sa ku zama marasa damuwa da farin ciki. A sakamakon haka, ƙarfin mu yana ƙaruwa. Yin motsa jiki ba daidai ba zai cutar da ku maimakon ƙara ƙarfi.

Tare da horar da ƙafa, jikinka na sama ya kamata ya kasance mai ƙarfi don ɗaukar jakar baya mai nauyi.

Zai taimaka idan kun yi wannan motsa jiki don ƙarfafa jikinku na sama da jigon ku don shirye-shiryen tafiya na Nepal:

Sit-ups
Allon katako
Hawan Dutse
danna kafada
Baya da kafada sun tashi

Shirye-shiryen tunani

Tafiya Nepal ba kawai game da ƙarfin jiki ba ne. Hakanan game da shirye-shiryen tunani ne. Kuna iya fuskantar ƙalubale da yawa akan hanyar, ko game da yanayin sanyi, karyewar kayan aiki, ko fashewa. Don magance waɗannan matsalolin, dole ne ku kasance da shiri na hankali. Jikin ku bazai fuskanci batutuwa da yawa ba.

Yoga da motsa jiki na jiki na iya taimakawa kwantar da hankalin ku yayin shirye-shiryen tafiya na Nepal. Kuna iya samun bayanai da yawa game da kowane tafiya a kan shafukan yanar gizo daban-daban, mujallu na kan layi, da dai sauransu. Koyi game da hanyoyin, kuma mafi mahimmanci, ku kasance a faɗake game da abubuwan da ba a tsara ba da zasu iya faruwa.

Yana da mahimmanci duka ta jiki da ta hankali. Don haka, shirya kanku tare da kyakkyawan tunani da yanayin lafiyar jiki. Wannan zai tabbatar da cewa kun shirya don dandana duk abubuwan al'ajabi na tafiya a Nepal.

Shirya don sanyi da yanayin sanyi.

Tafiya a Nepal na ɗaya daga cikin fitattun wurare don ziyarta. Himalayas sun faɗi a wuraren Himalayan, don haka yanayin sanyi a bayyane yake. Yana faɗuwa kan tafiya mai matsakaicin matsakaici. Dole ne ku yi tafiya na kimanin sa'o'i 6-7 a rana. Iska a hankali yana raguwa lokacin da kuka hau sama.

Tun da za ku yi tafiya a kan tudu zuwa tsayi mai tsayi, iskan da ke kan manyan hanyoyin ya kai bakin ciki, kuma za ku fuskanci yanayi mafi sanyi. Tare da oxygen, yanayin ba shi da tabbas. Dole ne ku shirya don yanayin sanyi a cikin irin wannan yanki.

Tips don shiri

Ɗaya daga cikin muhimman abubuwan da dole ne ku yi shi ne shan ruwa mai yawa; Mai yiwuwa ba za ka sami ruwa mai tsabta a ko'ina ba, don haka ya kamata ka ɗauki wasu magungunan tacewa don kiyaye bushewa. A guji shaye-shaye masu kauri kamar barasa da caffeine yayin tafiya zuwa wurare masu tsayi. Kada ku yi gaggawar tafiya; dauki gudun ku.

Jikin ku na iya buƙatar ɗan lokaci don daidaitawa da yanayin. Yayin da ake tattara kaya, shirya kaya maras kyau da yawa da takalmi na tafiya don samun kwanciyar hankali. Kada ku yi jinkirin gaya wa membobin ƙungiyar ku idan kuna da wata matsala ko matsala. Samun cikakken bayani game da tafiya gwargwadon iko. Yi hankali da yanayin yanayi; wani lokaci, zafin yankin na tafiya yana iya yin ƙasa kaɗan.

Ƙarin shawarwari don Horarwa don tafiya

Game da Girma

Ya kamata ku san tsayin da za ku iya rufewa a cikin tafiyarku don horar da isashen matakin hawan. Wani sashi mai kyau shine samun tunani game da komai yana sa ku sauƙin jurewa.

Ɗauki tsarin horon da ya dace.

Horarwa daban-daban suna da mahimmanci ga tafiya ta hanyar wucewa ta Everest. Horon da aka yi daidai ana ɗaukar abin dogaro ne kawai da taimako. Don haka, kamar yadda mashawarcinku ya ambata, bi ingantaccen tsarin horo sosai.

Ware aƙalla watanni 3 zuwa 6 don Horarwa na yau da kullun kafin tafiya kan wani hawan dutse. Yin tafiya, keke, da iyo har zuwa kilomita 15 ana ba da shawarar sosai don yin shiri don tafiya ta Nepal. Tsarin horon da ya dace yana da alaƙa kai tsaye tare da matakin haɓakar da kuke samu. Ba damuwa; Ma'aikatanmu sun kware wajen ba da irin wannan Horon kuma sun hau sau da yawa.

Tufafin dama

Kamar yadda kowa ya sani, tafiya ta Everest uku yana da ƙalubale kuma yana buƙatar lokaci mai tsawo. Za a iya samun nasara ne kawai idan duk kayan aikin da suka dace da horarwa masu dacewa suna tare da ku. Tufafin da ya dace yana ba da gudummawar yin tafiya cikin sauƙi da jin daɗi. Jakar barci mai kyau, yadudduka na merino, da takalman tafiya sune kayan aiki masu mahimmanci waɗanda ke zuwa ƙarƙashin tufafi. Isasshen haɓakawa da tsawaita lokacin bacci ana buƙata yayin tafiyarku. Tufafin da ya dace zai sa ku ji daɗi da ƙarfafa ƙarfin ku.

To Hydration

Shan isassun ruwa da kiyaye ruwa sosai wasu abubuwa ne da ya kamata ayi. Sha aƙalla lita 4 zuwa 5 a rana a ranar tafiya. Ci gaba da ruwa sosai kafin hawan. Ruwan ruwa yana da matukar mahimmanci a cikin mahalli mara ƙarancin iskar oxygen.

Bayan ana shayar da ruwa, ya kamata ku daina rana. Yi amfani da hular rana don guje wa kunar rana. Dring 1 lita na ruwa da safe da kuma 2 lita kafin abincin rana. Wannan ita ce hanya mafi kyau don horar da tafiya ta Everest High Pass.

Tafin tafiyar ku

Tafin tafiyarku yana ƙayyade yadda sauƙi kuke kammala tafiyarku. Kullum kuna iya yawo; tafiya a daidai taki wani aiki ne mai wahala. Gudun tafiya daidai yana tabbatar da ceton makamashi da kuma sa tafiyarku ta kasance mai amfani. Manufar ku na hawan tsaunuka ya dogara da waɗannan abubuwan. Saukowa hanyar yana da rikitarwa fiye da hawa sama. Don haka, kuna buƙatar ainihin horo kan yadda ake tafiya.

Tafin tafiyarku zai shafi bugun zuciyar ku kai tsaye. Babban tsayi yana haifar da ƙarancin oxygen, ƙasa da 50%.

Ciwon tsayi mai tsayi na iya afkawa cikin sauri da saurin gudu.

Don haka, haɓaka sannu a hankali kuma rage lalacewar tsokoki don kiyaye ku lafiya da ƙarfi.

Tunani na Ƙarshe akan Yadda ake horar da tafiya zuwa Nepal

A ƙarshe, da A sama da aka ambata Horo zai iya taimakawa da sauri tare da tafiya Nepal. In ba haka ba, yana iya zama mai rikitarwa da ƙalubale ga mutanen da ba fasaha ba. Hoton wannan tafiya kamar kowane marathon ba zai taimaka wajen kammala wannan tafiya ba.

Kuna yarda da gaskiyar cewa wannan tafiya yana da ƙalubale. Amma wannan tafiya koyaushe yana yiwuwa tare da kyawawan halaye masu kyau, isassun shirye-shirye, ƙwararrun ƙwararrun ƙwararrun tafiye-tafiye, da madaidaicin taki. Zai taimaka idan ba ku yi adawa da kanku ba daga shirya jiki da tunani don wannan. Hakanan, ba kwa buƙatar zama ƙwararren marathon ko kowane ɗan wasa mai daraja don tafiya. Kyakkyawan aiki da kuma shirye-shiryen da suka dace shine duk abin da wannan tafiya ya kamata ya yi nasara.

Garantin Mafi kyawun Farashin, Sauƙi don canza Kwanan wata, Tabbacin Nan take

Littafin Wannan Tafiya