Maitiro ekugadzirira rwendo rweNepal, matipi uye mazano

Nepal iropafadzo ine zvisingaverengeki Himalayan siyana, misha inopenya, temberi dzakanaka, nezvimwe zvakawanda. Haisi iyi chete, asi Nepal chete yaivewo nemakomo masere kubva pamakomo gumi epamusoro pasi rose. Tiri kukurukura nezvekugadzirira rwendo rweNepal pano uye nzira yekupedzisa rwendo nekukurumidza.

Zita rinouya pakarepo neNepalese Mountain. Gomo reNepal rine mukurumbira pasi rose. Vanhu vanobva kumativi ose enyika vanorota kushanyira nyika ino. Vanoshuva kuvata pamakumbo egomo refu refu pasi rose. Nekuda kweizvozvo, Nepal ndeimwe yenzvimbo dzakakurumbira dzekufamba mumeso evafambi. Kuenda kuNepal nguva dzose kunomira pamusoro pezvido zvevafambi.

Kufamba muAnnapurna neEverest ndiko kwakanyanya rwendo rwakakurumbira nzvimbo uye inowanikwa nevanhu vese pasi rese. Nekudaro, zvingabatsira kana iwe uine Kudzidziswa kwakaringana uye kusimba kwemuviri kuti uite rwendo urwu. Kutaura, rwendo urwu harusi rwevanotanga kufamba. Zvingabatsira kana uine gadziriro yakakwana usati waenda kurwendo. Naizvozvo, chinyorwa ichi chichakubatsira iwe kuzadzisa rwendo rwako rwezviroto nemazvo.

Nepal Trekking inzvimbo yakaoma uye inonakidza zvakaenzana. Kune munhu asiri tekinoroji anofamba-famba, zvingave zvakaoma. Kutaura izvozvo hazvirevi kuti rwendo urwu harugoneki kuvanhu ivavo. Rwendo urwu runogoneka neruzivo rwakakwana uye ruzivo rwakakwana nezve maitiro ekudzidzisa. Kuoma kwerwendo urwu kunosanganisira huwandu hwevanhu vari kufamba, mapoka emazera akasiyana, nguva yekufamba, uye mupi webasa.

Nzira Yekugadzirira Rwendo Rwako Kwokutanga

Rwendo rwakaoma runoda simba guru, kutsungirira, uye kutsunga. Unofanira kunge wakasimba mupfungwa nemumuviri. Kuti upedze nzira ine dambudziko uye uve nechokwadi chekuti ndizvo chaizvo, verenga matipi anotevera ekugadzirira rwendo rwako rwekutanga.

nepal rwendo rwekugadzirira

Caption: Nepal inonyanya kuwanikwa muHimalayas, saka inzvimbo yakanaka kune vanotsvaga madhiri.

Deredza Stress Yako Level

Kunzwa kudarika zvishoma kushushikana nezverwendo rwuri kuuya kuri nyore. Pamusoro pekusiya mabasa ako kumba kana kubasa, iwe unofanirwa kuve nechokwadi kuti warongedza giya rakakodzera rekushanya kwako. Pamusoro pazvo, iwe uchafanirwa kurarama hupenyu hwakakosha pakufamba kwako uchitarisa kuramba wakachengeteka uye uine hutano.

Naizvozvo, kutsvaga nzira dzekudzikisa kushushikana kwako musati wafamba rwendo zvakakosha, sekuve nechokwadi chekuti unotora pfungwa dzakanaka paunenge uchienda munzira. Nechikonzero ichi, iwe unofanirwa kugadzirira mupfungwa uye mumuviri rwendo nekutsvaga nzira dzekuzorodza.

Semuenzaniso, iwe unofanirwa kuzorora mune inopisa bubble bath ine bhuku rakanaka, inova nyaradzo yekumba iwe yaungapotsa munzira. Iwe unogona zvakare kushandisa nguva yako yemahara kuimba yako yaunofarira mitambo, kunyanya sezvo uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingerwa TV kana yemutambo nhau paunenge uchikwira rwendo rwakaoma. Semuenzaniso, unogona kukanganisa pfungwa dzako nekuisa wager pane iri kuuya yemitambo chiitiko, senge Grand National, Wimbledon, kana Euro 2020.

Neimwe nzira, iwe unogona kuzorora mumubhedha wako wakasununguka nekuona Netflix yakatevedzana kana YouTube mavhidhiyo pane yako smartphone. Iwe uchanzwa miriyoni yemamaira kure neaya zvisikwa zvinonyaradza kana uchikwira Himalayas, uchifamba nemuNepal, kana kubata Inca Trail.

Mupfungwa Gadzirira Mamiriro Ekurarama Ekutanga

Mibhedha inotonhorera, mvura inopisa, uye mvura inoyerera zvingave zvakaoma kuuya nenzira yako. Kuti udzivise kuvhunduka kwetsika, unenge wakachenjera kujairana nemamiriro ekutanga ekugara aungatarisira panguva yerwendo, izvo zvinogona kukubatsira mupfungwa kugadzirira chiitiko. Zvinogona kubatsirawo kukunda dambudziko nekutora nyaradzo kumba newe, senge masvutugadziro aunofarira.

Nakidzwa neKudya Kune Utano ndiyo yakanakisa zano rekugadzirira rwendo rwako rwekutanga.

Chinhu chekupedzisira chaunoda kunzwa usiri kunzwa zvakanaka panguva yerwendo, izvo zvinogona kukudzivirira kubva kupedzisa nzira uye kukanda dambudziko kubva pane yako bhaketi runyorwa. Kuti udzivise kurwara, iwe unofanirwa kunakidzwa nekudya kune hutano usati wafamba rwendo, kuve nechokwadi kuti wakagwinya uye wakagwinya kubva pazuva rekutanga rekushanya kwako. Iwe unogona zvakare kudzivirira kurwara uye tsandanyama aches panguva yerwendo nekunwa mvura yemubhodhoro kana yakabikwa, uchigara uchishandisa sanitizer yemaoko uye kutarisa maitiro ako.

Saka, kana iwe uchida kunzwa wakagadzirira mumuviri uye mupfungwa rwendo rwuri kuuya, unenge wakachenjera kutevera mazano ari pamusoro apa kugadzirira rwendo rwako rwekutanga.

Kudzidziswa kunodiwa pakugadzirira rwendo rweNepal

Chinonyanya kukosha, Trekking Training inosanganisira kusimba kwemuviri, aerobics, kutsungirira kwesimba, etc. Aerobic Training ichakubatsira kugadzirisa muviri wako kuti uve neokisijeni shoma. Avo vasingakwanise kurarama neokisijeni shoma vanofanirwa kutora Kudzidziswa uku uye kugadzirira nemazvo. Uyezve, kurovedza muviri kuri pasi pesimba rekutsungirira kudzidziswa. Imwe dzidziso yakakosha ndeye Elevation kudzidziswa. Kudzidziswa uku kunobatsira kusimbisa mhasuru dzako kubata zviri nani kukwidziridzwa.

Pazasi pane mamwe mapoinzi ane tsananguro yakadzama yekuti ungadzidzira sei Everest rwendo rwemapasi matatu.

Enough Acclimatization

Chinhu chakakosha pakuita rwendo rwepamusoro chinosanganisira kukwidziridzwa kwepamusoro.

Iwe unofanirwa kusanganisira kukwana kwakaringana parwendo rwako rwekugadzirira rwendo rweNepal. Iyo chaiyo acclimatization ye2 husiku inokurudzirwa pasi pe3500m kureba. Iyo Namche Bazaar ndiyo gedhi rekuenda Mount Everest. Manang musha gedhi reAnnapurna redunhu mafambiro riri pa35,00 m/11,500 ft.

Kuita izvi kunokupa iwe nguva yakakwana yekujaira kune kushomeka kweokisijeni. Rwendo rwako rwunogoneka chete kana nhanho yako ichinonoka. Uyezve, kufamba-famba kunokupa nguva yakawanda yekupedza nemasikirwo uye kuzviona.

Sezvineiwo, iyo yekuwedzera nguva yaunopa muacclimatization inobatsira iwe kugadzira mamwe masero matsvuku eropa. Kuwanda kwemasero matsvuku eropa, ndiko kuwedzera kwaaizobatsira kutakura okisijeni. Nokudaro, iwe unogona kufamba zvakachengeteka kunzvimbo dzakaderera.

Kudzikira kushoma kunogona kutungamira kumatambudziko ehurwere. Zvakakosha kujairana nenzvimbo yepamusoro. Nokudaro, rwendo rwokuenda kumusoro rwaizova rwakaoma zvikuru pasina kuwirirana kwakakodzera. Chirwere chepamusoro-soro chaizokubata iwe nenguva ipfupi yekuwedzera.

Specific Training kutora

Iyo chaiyo Kudzidziswa kwaunoda kuita izvi kune chero rwendo ndeyemuviri.

Kufamba nguva dzose 6/7 hrs. pazuva harisi jee. Munhu wose anofanira kuva akagwinya uye ane simba rakakwana rokufamba. Ndinodzokorora iyi haisi makwikwi emarathon.

Kukwira nekudzika munzira isina kujairika ringava basa rako. Unozivei? Basa rinonyanya kunetsa kufamba nekutakura huremu hwe6kg bhegi kumusana kwako.

Hazvityisi here? Ndosaka gadziriro yako yerwendo rweNepal ichingokurudzirwa kune avo vane hutano hwakanaka hwemuviri uye simba. Mamwe mazuva anogona kunge akareba kupfuura mamwe.

Sezvineiwo, kudzidziswa kwako kwesimba uye kusimba kwegumbo zvinhu zvakanyanya kukosha. Cardio kurovedza ndeimwe dzidziso yakakosha kutora. Iwe unofanirwa kuve wakanaka zvakakwana kutakura huremu hwakanyanya. Saka, kudzidziswa kanenge ka4 kusvika kashanu pasvondo kunosungirwa. Iwe unogona zvakare kuenda parwendo rupfupi rwakatenderedza Kathmandu Valley kana chero imwe nzvimbo. Kuita izvi kunogona kuva imwe chiyero cheKudzidzisa.

Kudzidzira Aerobic

Aerobic Training, kana cardio training, inokosha pakugadzirira iwe kuti uve wakasimba. Zvakadaro, Kudzidziswa uku kunoonekwa sekutyisa. Zvinoreva chaizvo zveAerobic "inoda oxygen yemahara." Aerobic Training ndiyo nzira iyo muviri uchagadzirirwa kubudisa oxygen. Munguva yekudiwa kwesimba, muviri une simba rakawedzerwa. Nokudaro, inoshanda senzira yekuchengetedza simba. Kudzivirira matambudziko ekufema ndicho chinangwa chikuru chekuitisa Aerobic Training.

Chero munhuwo zvake angasaziva kuti rwendo rwacho ruri pakakwirira. Nekuda kweizvi, huwandu hweokisijeni hushoma ipapo. Kutora chiitwa ichi kuchakubatsira kubata neokisijeni shoma. Ichakugadzirira iwe kune yemoyo system yekubata neiyo shoma nzvimbo yeokisijeni kwenguva yakareba. Nokudaro, kuita kudaro kwaizoita kuti rwendo rwako rufadze. Kumhanya-daro kureba, kushambira, kufamba, kuchovha bhasikoro, kusvetuka, nezvimwe, ndemamwe emitambo mikuru yekurovedza muviri yeNepal rwendo rwekugadzirira.

Kupfupisa, iwe unofanirwa kuve neinosvika 3-6 mwedzi yeEverest Base Camp rwendo rwekudzidzisa chirongwa. Kumhanya kanenge 6-12 km katatu pasvondo ingave yakanakisa sarudzo.

simba Training

Kuzvidzidzisa kuti uve Wakasimba ndechimwe chikamu chekurovedza muviri, uye Everest High Pass, chirongwa chekugadzirira rwendo chinosanganisira iyo.

Simba uye positivity zvakakosha zvakafanana pakugadzirira rwendo. Nekudaro, kuwedzera kusimba kwemhasuru dzako, kunyanya yegumbo, kuchaita kuti iwe urege kunetseka uye wakasimba zvakakwana kuti upedze rwendo. Saka, iwe unogona gare gare kunakidzwa nerwendo rwako kusvika kuzere. Trekking kanenge maawa mashanu pazuva zvinoda simba rakawanda remuviri uye simba. Squats, mapapu, kukwira makomo, nhanho aerobics, kumberi uye reverse gumbo curls, nezvimwewo, ndiwo marudzi ekusimbisa aunofanira kuita.

Kunyanya kukosha, iwe unofanirwa kubvunza mudzidzisi kana nyanzvi kutora nzira chaiyo paunenge uchiita maekisesaizi aya. Kurovedzera muviri kwakakodzera kuchaita kuti usanetseka uye ufare. Somugumisiro, simba redu rinowedzera. Kuita maekisesaizi zvisizvo kunokuvadza iwe pachinzvimbo chekuwedzera simba.

Pamwe chete nekudzidziswa kwemakumbo, muviri wako wepamusoro unofanirwa kuve wakasimba zvakakwana kutakura bhegi rinorema.

Zvingabatsira kana iwe ukaita chiitwa chinotevera kusimbisa muviri wako wepamusoro uye musimboti wekugadzirira rwendo rwako rweNepal:

Sit-ups
Mapuranga
Kukwira Kwemakomo
wokudhinda papfudzi
Kumashure nepfudzi kunobhururuka

Kugadzirira kwepfungwa

Kufamba kweNepal hakusi kwesimba remuviri chete. Izvo zvakare nezvekugadzirira kwepfungwa. Iwe unogona kutarisana nematambudziko mazhinji munzira, kungave kutonhora kwemamiriro ekunze, giya rakaputsika, kana kuputika. Kuti ugadzirise matambudziko iwayo, uchafanirwa kuve nekugadzirira mupfungwa. Muviri wako unogona kunge usingasangane nenyaya dzakawanda.

Yoga uye kurovedza muviri kunogona kubatsira kudzikamisa pfungwa dzako uchigadzirira rwendo rweNepal. Iwe unogona kuwana ruzivo rwakawanda sezvinobvira pamusoro pekufamba kwose pamawebsite akasiyana-siyana, magazini epaIndaneti, nezvimwewo. Dzidza nezvemakwara, uye chinonyanya kukosha, chenjerera pamusoro pezvinhu zvisina kurongwa zvingaitika.

Zvinokosha zvose mumuviri nomupfungwa. Saka, zvigadzirire uine mafungiro akanaka uye hutano hwemuviri. Izvi zvinovimbisa kuti wagadzirira kuona zvese zvinoshamisa zvekufamba muNepal.

Gadzirira kutonhora uye kunyorova kwekunze.

Kufamba muNepal ndiyo imwe yenzvimbo dzakakurumbira dzekushanyira. MaHimalaya anowira munzvimbo dzeHimalaya, saka kutonhora kuri pachena. Inowira parwendo rwepakati-pamwero. Iwe uchafanirwa kufamba kweanenge maawa 6-7 pazuva. Mhepo inopera zvishoma nezvishoma paunoenda kumusoro.

Sezvo iwe uchizofanira kufamba uchikwira kuenda kunzvimbo yakakwirira, mhepo iri kumusoro inosvika yakatetepa, uye iwe uchasangana nekutonhora kwakanyanya. Pamwe chete neokisijeni, mamiriro ekunze haatarisirwi. Iwe uchafanirwa kugadzirira kutonhora kwemamiriro ekunze munzvimbo yakadai.

Mazano ekugadzirira

Chimwe chezvinhu zvakakosha zvaunofanira kuita kunwa mvura yakawanda; unogona kusawana mvura yakachena kwese-kwese, saka unofanirwa kutakura mapiritsi ekusefa kuti urege kupera mvura mumuviri. Dzivisa zvinwiwa zvakaomarara zvakaita sedoro uye caffeine paunenge uchienda kunzvimbo dzakakwirira. Usakurumidza rwendo; tora kumhanya kwako.

Muviri wako ungada nguva kuti ujairane nemhoteredzo iyoyo. Paunenge uchirongedza, rongedza mbatya dzakawanda dzakasununguka uye bhutsu dzekufamba kuti rwendo ruve nyore. Usazengure kuudza nhengo dzeboka rako kana uine chero dambudziko kana matambudziko. Wana ruzivo rwakawanda pamusoro pekufamba sezvinobvira. Ngwarira mamiriro ekunze; dzimwe nguva, tembiricha yenzvimbo yerwendo inogona kuderera zvakanyanya.

Mamwe matipi eKudzidziswa kwekufamba

About Elevation

Iwe unofanirwa kuziva kukwirira kwaunogona kuvhara murwendo rwako kuti udzidzise zvakakwana kune iyo nhanho yekukwira. Chimwe chikamu chakanaka ndechekuti kuva nemafungiro pamusoro pechinhu chero chipi zvacho kunoita kuti zvive nyore kurarama nazvo.

Gamuchira chirongwa chakakodzera chekudzidzisa.

Kudzidziswa kwakasiyana kwakakosha kune Everest matatu-pass rwendo. Kudzidziswa kunoitwa nemazvo kunongonzi kwakavimbika uye kunobatsira. Saka, sezvakataurwa nemudzidzisi wako, tevera chirongwa chakakodzera chekudzidzisa.

Govera ingangoita 3 kusvika kumwedzi mitanhatu yeKudzidziswa zviri pamutemo usati waenda pa kukwira gomo. Kufamba, kuchovha bhasikoro, uye kushambira kusvika kumakiromita gumi nemashanu kunokurudzirwa zvikuru kugadzirira rwendo rweNepal. Chirongwa chekudzidzisa chakakodzera chakabatana zvakananga nehuwandu hwekukwirira kwauri kuwana. Hapana kunetseka; vashandi vedu vane ruzivo mukupa Kudzidziswa kwakadaro uye vakakwira kakawanda.

Kupfeka chaiko

Sezvatinoziva tese, Everest three-pass trekking inonetsa uye inoda nguva yakareba. Inogona kuwanikwa chete kana ese magiya akakodzera uye Kudzidziswa kwakakodzera uine iwe. Zvipfeko zvakakodzera zvinobatsira kuita kuti rwendo ruve nyore uye rwakanaka. Bhegi rekurara rekurudyi, merino layers, uye bhutsu dzekufamba giya rakakosha rinouya pasi pembatya. Yakakwana acclimatization uye yakawedzerwa nguva yekurara inodiwa zvakanyanya mukati merwendo rwako. Zvipfeko zvakakodzera zvinokuita kuti ugadzikane uye kusimbisa simba rako.

Zvakanaka Hydration

Kunwa mvura yakakwana uye kugara uine mvura yakakwana ndizvo zvimwe zvinhu zvekuita. Inwa anokwana marita mana kusvika mashanu pazuva pazuva rako rekufamba. Chengetedza zvakanaka-hydrated usati wakwira. Hydration inonyanya kukosha munzvimbo yakaderera-oxygen.

Kunze kwekunge uine hydrated, iwe unofanirwa kugara kunze kwezuva. Shandisa heti yezuva kudzivirira kupisa kwezuva. Inwa 1 litre yemvura mangwanani-ngwanani uye 2 litita tisati tadya masikati. Iyi ndiyo nzira yakanakisa yekudzidzira rwendo rweEverest High Pass.

Nhanho yekufamba kwako

Nhanho yekufamba kwako inosarudza kuti unopedza rwendo rwako zviri nyore sei. Iwe unogona nguva dzose kufamba; kufamba nenhanho yakarurama nderimwe basa rakaoma. Nhanho chaiyo yekufamba inochengetedza simba uye kuita kuti rwendo rwako ruve nezvibereko. Chinangwa chako chekukwira makomo zvinoenderana nezvinhu izvi. Kuburuka mugwara kwakaoma pane kukwira. Saka, iwe unoda Kudzidziswa chaiko kwekufamba.

Nhanho yako yekufamba ichabata zvakananga kurova kwemoyo wako. Kukwirira kwakakwirira kunoguma neokisijeni shoma, iri pasi pe50%.

Chirwere chepamusoro-soro chinogona kukurumidza kukurwisa nekukurumidza kumhanya.

Saka, jairana zvishoma nezvishoma uye kuderedza kukuvadzwa kwemhasuru dzako kuti urambe uine hutano uye wakasimba.

Pfungwa dzekupedzisira paMaitiro ekudzidzira rwendo rweNepal

Mukupedzisa, iyo pamusoro apa Kudzidziswa kunogona kubatsira nekukurumidza nekufamba kweNepal. Zvikasadaro, zvinogona kuve zvakaoma uye zvinonetsa kune vasiri tekinoroji vanhu. Kufungidzira rwendo urwu semajahoni chero ese hazvaizobatsira kupedza rwendo urwu.

Uri kubvuma chokwadi chekuti rwendo urwu rwakaoma. Asi rwendo urwu runogoneka nguva dzose nemafungiro akanaka, gadziriro yakakwana, chikwata chekufamba chine ruzivo rwakakwana, uye kumhanya kwakakodzera. Zvingabatsira kana iwe ukasazvipikisa kubva pakugadzirira mumuviri nepfungwa kune izvi. Zvakare, haufanirwe kuve nyanzvi yemarathon kana chero mutambi wepamusoro-giredhi parwendo. Kudzidzira kwakanaka uye kugadzirira kwakaringana ndizvo zvese zvinodiwa nerwendo urwu kuti rubudirire.

Mutengo Wakanakisisa Wakavimbiswa, Zviri Nyore Kuchinja Zuva, Kusimbisa Pakarepo

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