Ungalungiselela kanjani uhambo lwaseNepal, amathiphu nezeluleko

I-Nepal iyilungelo elinenqwaba yezindawo ze-Himalaya, amadolobhana acwebezelayo, amathempeli amahle, nokunye okuningi. Akukhona lokhu kuphela, kodwa iNepal iyodwa futhi yayinezintaba eziyisishiyagalombili kwezingu-10 eziphezulu emhlabeni. Sixoxa ngokulungiselela uhambo lwaseNepal lapha nokuthi ungaluqeda kanjani uhambo ngokushesha.

Igama liza ngokushesha ne-Nepalese Mountain. INtaba yaseNepal idume emhlabeni wonke. Abantu abavela kuwo wonke umhlaba baphupha ngokuvakashela leli zwe. Bafisa ukulala ethangeni lentaba ende kunazo zonke emhlabeni. Ngenxa yalokho, iNepal ingenye yezindawo ezithandwa kakhulu zokuhamba ngezinyawo emehlweni abahambi. Uhambo oluya eNepal luhlala luphezulu ohlwini lwezifiso zabahambi.

Ukuhamba ngezinyawo e-Annapurna nase-Everest yikona okuhamba phambili ukuhamba ngezinyawo okudumile izindawo okuyiwa kuzo futhi zifinyeleleka kubo bonke abantu emhlabeni jikelele. Kodwa-ke, kungasiza uma unokuqeqeshwa okufanele kanye nokuqina komzimba ukuze ufeze lolu hambo. Uma sikhuluma, lolu hambo akulona olwabantu abasafufusa. Kungasiza uma uzilungiselele ngokwanele ngaphambi kokuphuma ohambeni. Ngakho-ke, lesi sihloko sizokusiza ukuthi ufeze uhambo lwakho lwamaphupho ngendlela efanele.

I-Nepal trekking iyindawo eyinselele futhi ejabulisa ngokufanayo. Kumuntu ongeyena ochwepheshe bokuhamba ngezinyawo, kungase kube nzima. Ukusho lokho akusho ukuthi lolu hambo alunakwenzeka kulabo bantu. Lolu hambo lungenzeka ngesipiliyoni esifanele nolwazi oluphelele mayelana nendlela yokuqeqesha. Izinga lobunzima lwalolu hambo libandakanya inani labantu abahambayo, amaqembu eminyaka ehlukene, isikhathi sohambo, kanye nomhlinzeki wesevisi.

Ungalulungiselela Kanjani Uhambo Lwakho Lokuqala

Uhambo oluyinselele luzodinga amandla amakhulu, ukubekezela, nokuzimisela. Kufanele uqine ngokwengqondo nangokomzimba. Ukuze uqedele umkhondo oyinkinga futhi uqinisekise ukuthi ukulokho kanye, funda amathiphu alandelayo okulungiselela uhambo lwakho lokuqala.

ukulungiswa kohambo lwe-nepal

Amazwibela: I-Nepal itholakala ikakhulukazi ezintabeni ze-Himalaya, ngakho iyindawo ekahle yabafuna ukuzijabulisa.

Yehlisa Amazinga Akho Okucindezeleka

Ukuzizwa ucindezelekile ngaphezu kokuncane ngohambo oluzayo kulula. Ngaphezu kokushiya izibopho zakho ekhaya noma emsebenzini, kufanele uqinisekise ukuthi upakishe igiya elifanele lohambo lwakho lokuzidela. Ngaphezu kwalokho, kuzodingeka uphile impilo eyisisekelo ohambweni lwakho kuyilapho ugxile ekuhlaleni uphephile futhi unempilo.

Ngakho-ke, ukuthola izindlela zokunciphisa amazinga akho okucindezeleka ngaphambi kokuthatha uhambo kubalulekile, njengokuqinisekisa ukuthi uthola umqondo ofanele lapho uhamba endleleni. Ngalesi sizathu, kufanele ngokwengqondo nangokomzimba ulungiselele uhambo ngokufuna izindlela zokuphumuza umoya.

Isibonelo, kufanele uphumule emanzini okugeza amabhamuza ashisayo ngencwadi enhle, okuyinduduzo yasekhaya ongayiphuthelwa endleleni. Ungasebenzisa futhi isikhathi sakho samahhala ukuze ushune kwezemidlalo ozithandayo, ikakhulukazi njengoba ungase ube nokufinyelela okulinganiselwe ku-TV noma izindaba zegeyimu lapho uthatha uhambo lokuqwala izintaba okuyinselele. Isibonelo, ungaphazamisa ingqondo yakho ngokubeka ibheja kumcimbi wezemidlalo ozayo, njengeGrand National, Wimbledon, noma i-Euro 2020.

Kungenjalo, ungaphumuza embhedeni wakho onethezekile ngokubuka uchungechunge lwe-Netflix noma amavidiyo we-YouTube ku-smartphone yakho. Uzozizwa uqhele ngamamayela ayisigidi kusukela kulokhu kunethezeka kwezidalwa lapho uhamba izintaba ze-Himalaya, uhamba unqamula e-Nepal, noma ubhekana ne-Inca Trail.

Lungiselela Ngokwengqondo Izimo Eziyisisekelo Zokuphila

Imibhede enethezekile, amashawa ashisayo, namanzi agelezayo kungase kube nzima ukukufica endleleni yakho. Ukuze ugweme ukushaqeka kwamasiko, ungaba ukuhlakanipha ukuzijwayeza izimo zokuphila eziyinhloko ongazilindela phakathi nohambo lohambo, ezingakusiza ukuba ulungiselele ngokwengqondo i-adventure. Kungase futhi kusize ukudlula inselele ngokuthatha ukunethezeka kwakho ekhaya, okufana nokudla okulula okuthandayo.

Jabulela Ukudla Okunempilo kuyithiphu engcono kakhulu yokulungiselela uhambo lwakho lokuqala.

Into yokugcina oyifunayo ukuzizwa ungaphilile ngesikhathi sohambo, okungase kukuvimbele ekuqedeleni umkhondo futhi uphawule inselele ohlwini lwakho lwamabhakede. Ukuze uvimbele ukugula, kufanele ujabulele ukudla okunempilo ngaphambi kokuhamba ngezinyawo, uqinisekise ukuthi uphilile futhi uphile kahle kusukela ngosuku lokuqala lohambo lwakho. Ungakwazi futhi ukugwema ukugula kanye nobuhlungu bemisipha phakathi nohambo ngokuphuza amanzi asemabhodleleni noma abilisiwe, njalo usebenzisa isicoci sesandla nokuqapha ukuma kwakho.

Ngakho-ke, uma ufuna ukuzizwa ukulungele ngokomzimba nangokwengqondo uhambo oluzayo, ungaba ukuhlakanipha ukulandela amathiphu angenhla ukuze ulungiselele uhambo lwakho lokuqala.

Ukuqeqeshwa okudingekayo ekulungiseleleni uhambo lwaseNepal

Okubaluleke kakhulu, Ukuqeqeshwa kokuhamba ngezinyawo kuhlanganisa ukuqina komzimba, ukuvivinya umzimba, ukukhuthazela amandla, njll. Ukuqeqeshwa kwe-Aerobic kuzokusiza ulungise umzimba wakho ukuze uthole umoya-mpilo omncane. Labo abangakwazi ukumelana nomoya omncane kufanele basebenzise lokhu Kuqeqeshelwa futhi bazilungiselele kahle. Ngaphezu kwalokho, ukuqeqeshwa kokuqina komzimba kungaphansi kokuqeqeshwa kokuqina. Okunye ukuqeqeshwa okubalulekile ukuqeqeshwa kwe-Elevation. Lokhu Ukuqeqeshwa kusiza ukuqinisa imisipha yakho ukuze uphathe kangcono inzuzo yokuphakama.

Ngezansi kukhona amaphuzu anencazelo enemininingwane yokuthi ungaziqeqeshela kanjani Uhambo luka-Everest lwamaphasi amathathu.

Ukujwayela Okwanele

Isici esibalulekile sokufeza uhambo oluphakeme lokuphasa sihlanganisa ukujwayelana okuphezulu.

Kufanele ufake ukujwayela okwanele ohlelweni lwakho lokulungiselela uhambo lwakho lwaseNepal. Ukujwayela okufanele kobusuku obu-2 kunconywa ngaphansi kobude obungama-3500m. I-Namche Bazaar isango lokuya Mount Everest. Isango ledolobhana laseManang le-Annapurna circuit treks liku-35,00 m/11,500 ft.

Ukwenza lokhu kuzokunikeza isikhathi esanele sokujwayela ukuphakama okuncane kwe-oxygen. Uhambo lwakho lungenzeka kuphela uma ijubane lakho lihamba kancane. Ngaphezu kwalokho, ukuhambahamba kuzokunikeza isikhathi esengeziwe ongasichitha nemvelo futhi uyibuke.

Kuyathakazelisa ukuthi isikhathi esengeziwe osinikezayo ekuzijwayezeni kukusiza ukuthi ukhiqize amangqamuzana egazi abomvu engeziwe. Uma amangqamuzana abomvu egazi engeziwe, kulapho ayesiza khona ekuthwaleni umoya-mpilo. Ngakho, ungakwazi ukuhambisa ngokuphepha ezindaweni eziphakeme eziphansi.

Ukujwayelana okuncane kungaholela ezinkingeni zokugula kobude. Kubalulekile ukujwayela indawo ephakeme. Ngakho-ke, uhambo oluya phezulu lungaba nzima kakhulu ngaphandle kokujwayelana okufanele. Ukugula kokuphakama kwe-high-pass ngokuqinisekile kuzokubamba ngesikhathi esifushane sokujwayela.

Ukuqeqeshwa Okuthize ukuthatha

Ukuqeqeshwa okuqondile okudingayo ukuze ufeze lokhu kunoma yiluphi uhambo kungokomzimba.

Ukuhamba ngokuqhubekayo 6/7 hrs. ngosuku akulona ihlaya. Noma ubani kufanele abe nempilo enhle futhi abe namandla anele okuhamba. Ngiyaphinda futhi lokhu akuwona umncintiswano wemarathon.

Ukuhamba ngezinyawo phezulu naphansi emzileni ongahleliwe kungaba umsebenzi wakho. Uyazi yini? Umsebenzi oyinselele kakhulu wukwenyuka ngokuthwala isisindo sikabhaka ongu-6kg emhlane wakho.

Akwethusi yini? Kungakho ukulungiselela kwakho uhambo lwaseNepal kuphakanyiswa kuphela kulabo abanempilo enhle engokomzimba namandla. Ezinye izinsuku zingase zibe zinde kunezinye.

Kuyathakazelisa ukuthi ukuqeqeshwa kwakho kokuqina namandla omlenze kuyizici ezibaluleke kakhulu. Ukuqeqeshwa kwe-Cardio kungenye ukuqeqeshwa okubalulekile okufanele ukuthathe. Kufanele ube muhle ngokwanele ukuthwala isisindo esiphezulu. Ngakho, ukuqeqeshwa okungenani izikhathi ezi-4 kuya kwezi-5 ngesonto kuyimpoqo. Ungakwazi futhi ukuhamba uhambo olufushane oluzungeze i-Kathmandu Valley nanoma iyiphi enye indawo. Ukwenza lokhu kungaba yisilinganiso esisodwa Sokuqeqesha.

Ukuqeqeshwa Kwe-Aerobic

Ukuqeqeshwa kwe-Aerobic, noma ukuqeqeshwa kwe-cardio, kubalulekile ukuze uzilungiselele ukuba uqine. Noma kunjalo, lokhu kuqeqeshwa kubhekwa njengokubi kakhulu. Incazelo yezwi nezwi ye-Aerobic “idinga umoya-mpilo wamahhala.” Ukuqeqeshwa kwe-Aerobic yindlela umzimba ozolungiselelwa ngayo ukukhiqiza umoya-mpilo. Ngezikhathi zokufunwa kwamandla, umzimba unamandla engeziwe. Ngakho-ke, isebenza njengenqubo yokugcina amandla. Ukugwema izinkinga zokuphefumula kuyinhloso enkulu yokwenza Ukuqeqeshwa Kwe-Aerobic.

Noma yimuphi umuntu ovamile angase angazi ukuthi uhambo lusendaweni ephakeme kakhulu. Ngenxa yalokhu, inani lomoya-mpilo liyancipha lapho. Ukwenza lokhu kuvivinya umzimba kuyokusiza ukuba ubhekane ngokuphumelelayo nomoya-mpilo omncane. Izokulungiselela uhlelo lwenhliziyo nemithambo yegazi ukubhekana nendawo ye-oxygen encane isikhathi eside. Ngakho, ukwenza kanjalo kungenza uhambo lwakho lube mnandi. Ukugijima amabanga amade, ukubhukuda, ukuhamba, ukugibela ibhayisekili, ukweqa, njll, ezinye zezivivinyo ze-aerobic ezimangalisayo zokulungiselela uhambo lwaseNepal.

Ukufingqa, kufanele okungenani ube nezinyanga ezi-3-6 zohlelo lokuqeqeshwa kohambo lwe-Everest Base Camp. Ukugijima okungenani u-6-12 km kathathu ngeviki kungaba yindlela engcono kakhulu.

Strength Training

Ukuziqeqeshela ukuba Uqine ngesinye isigaba sokuzivocavoca, kanti i-Everest High Pass, uhlelo lokulungiselela uhambo luhlanganisa nayo.

Amandla nokuba nethemba kubalulekile ngokulinganayo ekulungiseleleni uhambo. Kodwa-ke, ukwandisa amandla emisipha yakho, ikakhulukazi emlenzeni, kuzokukwenza ukhululeke futhi uqine ngokwanele ukufeza uhambo. Ngakho-ke, ungakwazi ukujabulela uhambo lwakho ngokugcwele. Ukuhamba okungenani amahora angu-5 ngosuku kudinga ukuqina ngokomzimba namandla. Ama-squats, amaphaphu, ukugibela intaba, ama-aerobics wesinyathelo, ama-curls emilenze angaphambili nangemuva, njll., yizinhlobo zokuqinisa okufanele uzenze.

Okubaluleke kakhulu, kufanele uxhumane nomqeqeshi noma uchwepheshe ukuze usebenzise isu elifanele ngenkathi wenza lezi zivivinyo. Ukuvivinya umzimba ngendlela efanele kuyokwenza ukhululeke futhi ujabule. Ngenxa yalokho, izinga lethu lamandla liyakhula. Ukwenza umsebenzi ngendlela engafanele kungakulimaza esikhundleni sokukhulisa amandla.

Kanye nokuqeqeshwa komlenze, umzimba wakho ongaphezulu kufanele ube namandla ngokwanele ukuthwala isikhwama esinzima.

Kungasiza uma wenza lokhu kuvivinya umzimba okulandelayo ukuze uqinise umzimba wakho ongaphezulu kanye nomnyombo wokulungiselela uhambo lwakho lwaseNepal :

I-Sit-ups
Amapulangwe
Ukugibela Izintaba
ukucindezela kwehlombe
Impukane emhlane nasehlombe

Ukulungiswa kwengqondo

Ukuhamba eNepal akukhona nje kuphela amandla omzimba. Kuphinde kumayelana nokuzilungiselela ngokwengqondo. Ungase ubhekane nezinselelo eziningi emzileni, kungaba ngesimo sezulu esibandayo, igiya eliphukile, noma ukuqhuma. Ukuze ubhekane nalezo zinkinga, kuzodingeka uzilungiselele ngokwengqondo. Umzimba wakho ungase ungabhekani nezinkinga eziningi.

I-Yoga nokuzivocavoca umzimba kungasiza ukuthulisa ingqondo yakho ngenkathi ulungiselela uhambo lwaseNepal. Ungathola ulwazi oluningi ngangokunokwenzeka mayelana nanoma yiluphi uhambo kumawebhusayithi ahlukahlukene, amamagazini aku-inthanethi, njll. Funda ngemizila, futhi okubaluleke kakhulu, qaphela mayelana nezinto ezingahleliwe ezingase zenzeke.

Kubalulekile kokubili ngokomzimba nangokwengqondo. Ngakho-ke, zilungiselele ngomqondo omuhle kanye nesimo somzimba esinempilo. Lokhu kuzoqinisekisa ukuthi ukulungele ukuzwa zonke izimangaliso zokuhamba ngezinyawo eNepal.

Lungiselela isimo sezulu esibandayo nesimanzi.

Ukuhamba ngezinyawo eNepal kungenye yezindawo ezivelele ongazivakashela. I-Himalayas iwela ezindaweni zase-Himalaya, ngakho-ke isimo sezulu esibandayo sisobala. Iwela ohambweni lwezinga elimaphakathi. Kuzodingeka uhambe cishe amahora angama-6-7 ngosuku. Umoya uya uba mncane kancane kancane uma uya phezulu.

Njengoba kuzodingeka ukhuphuke umqansa uye endaweni ephakeme, umoya ezindaweni eziphakeme ufinyelela mncane, futhi uzothola isimo sezulu esibanda kakhulu. Kanye nomoya-mpilo, isimo sezulu asibikezeli. Kuzodingeka ulungiselele isimo sezulu esibandayo endaweni enjalo.

Amathiphu okulungiselela

Enye yezinto ezibalulekile okufanele uzenze ukuphuza amanzi amaningi; ungase ungawatholi amanzi ahlanzekile yonke indawo, ngakho-ke kufanele uphathe amaphilisi okuhlunga ukuze ugcine ukuphelelwa amanzi emzimbeni. Gwema iziphuzo eziqinile ezifana notshwala ne-caffeine ngenkathi uhambela izindawo eziphakeme. Ungalusheshi uhambo; thatha isivinini sakho.

Umzimba wakho ungase udinge isikhathi esithile ukuze ujwayele leyo ndawo. Ngenkathi upakisha, pakisha izingubo eziningi ezixegayo kanye namabhuzu okuhamba ngezinyawo ukuze uhambe kahle. Ungangabazi ukutshela amalungu eqembu lakho uma unezinkinga noma ubunzima. Thola ulwazi oluningi ngangokunokwenzeka ngohambo. Qaphela izimo zezulu; ngezinye izikhathi, izinga lokushisa lesifunda sohambo lingase lehle kakhulu.

Amathiphu engeziwe Wokuqeqeshelwa ukuhamba ngezinyawo

Mayelana noKuphakama

Kufanele wazi ukuphakama ongakwazi ukukuhlanganisa ohambweni lwakho ukuze uziqeqeshe ngokwanele kulelo zinga lokuphakama. Enye ingxenye enhle ukuthi ukuba nomqondo nganoma yini kwenza kube lula ukubhekana nakho.

Yamukela uhlelo olulungile lokuqeqesha.

Ukuqeqeshwa okuhlukahlukene kubalulekile ohambweni lwamaphasi amathathu lwe-Everest. Ukuqeqeshwa okwenziwe ngendlela efanele kubhekwa njengokwethembekile futhi kuwusizo kuphela. Ngakho-ke, njengoba umeluleki wakho eshilo, landela uhlelo olufanele lokuqeqesha ngokuqinile.

Nikeza okungenani izinyanga ezi-3 kuya kweziyisi-6 zokuqeqeshwa okusemthethweni ngaphambi kokudlulela ku-a ukukhuphuka kwentaba. Ukuhamba, ukuhamba ngebhayisikili, nokubhukuda kufika ku-15 km kunconywa kakhulu ukulungiselela uhambo lwaseNepal. Uhlelo olulungile lokuqeqesha luhlotshaniswa ngokuqondile nezinga lokuphakama okutholayo. Azikho izinkinga; abasebenzi bethu banokuhlangenwe nakho ekunikezeni Ukuqeqeshwa okunjalo futhi baye bakhuphuka izikhathi eziningi.

Izingubo ezifanele

Njengoba sonke sazi, ukuhamba ngezinyawo kwe-Everest ngamaphasi amathathu kuyinselele futhi kudinga isikhathi eside. Kungafinyelelwa kuphela uma wonke amagiya alungile kanye Nokuqeqeshwa okufanele unawe. Izingubo ezifanele zinomthelela ekwenzeni uhambo lube lula futhi lukhululeke. Isikhwama sokulala esilungile, izendlalelo ze-merino, namabhuzu okuhamba ngezinyawo kuyigiya elibalulekile elifika ngaphansi kwezingubo. Ukuzijwayeza ngokwanele nesikhathi sokulala esengeziwe sidingeka kakhulu phakathi nohambo lwakho. Izingubo ezifanele zizokwenza ukhululeke futhi zinikeze amandla akho.

Well Hydration

Ukuphuza amanzi anele kanye nokugcina uhlanzekile emanzini ngezinye izinto okufanele zenziwe. Phuza okungenani amalitha ama-4 kuya ku-5 ngosuku ngosuku lwakho lokuhamba. Gcina unamanzi amaningi ngaphambi kokukhuphuka. I-hydration ibaluleke kakhulu endaweni enomoya-mpilo omncane.

Ngaphandle kokuba manzi, kufanele ungashiyi ilanga. Sebenzisa isigqoko selanga ukuze ugweme ukushiswa yilanga. Thatha ilitha lamanzi ekuseni namalitha ama-1 ngaphambi kwesidlo sasemini. Lena indlela engcono kakhulu yokuziqeqeshela uhambo lwe-Everest High Pass.

Ijubane lokuhamba kwakho

Ijubane lohambo lwakho linquma ukuthi uluqeda kalula kanjani uhambo lwakho. Ungahlala uhambahamba; ukuhamba ngesivinini esifanele kungomunye umsebenzi oyinselele. Ijubane elilungile lokuhamba liqinisekisa ukonga amandla nokwenza uhambo lwakho lube nezithelo. Inhloso yakho yokuqwala izintaba incike kulezi zici. Ukwehlisa umzila kuyinkimbinkimbi kakhulu kunokukhuphuka. Ngakho-ke, udinga Ukuqeqeshwa kwangempela kokuthi kuhamba kanjani.

Ijubane lakho lokuhamba lizothinta ngqo ukushaya kwenhliziyo yakho. Ukuphakama okuphezulu kubangela umoya-mpilo omncane, ongaphansi kuka-50%.

Ukugula kokuphakama okuphezulu kungase kukuhlasele ngokushesha ngesivinini esisheshayo.

Ngakho-ke, jwayela kancane futhi unciphise ukulimala kwemisipha yakho ukuze uhlale unempilo futhi uqinile.

Imicabango yokugcina yokuthi ungaziqeqeshela kanjani uhambo lwaseNepal

Ekuphetheni, i Ukuqeqeshwa okukhulunywe ngakho ngenhla kungasiza ngokushesha ngohambo lwaseNepal. Uma kungenjalo, kungase kube inkimbinkimbi futhi kube inselele kubantu okungebona abezobuchwepheshe. Ukufanekisa lolu hambo njenganoma iyiphi i-marathon ngeke kusize ekuqedeleni lolu hambo.

Uyalamukela iqiniso lokuthi lolu hambo luyinselele. Kodwa lolu hambo luhlala lungenzeka ngesimo sengqondo esihle esifanele, ukulungiselela okwanele, ithimba lokuhamba elinokuhlangenwe nakho okuhle, kanye nejubane elifanele. Kungasiza uma ungaziphikisi ukuthi ulungele lokhu ngokomzimba nangokwengqondo. Futhi, awudingi ukuba uchwepheshe wemarathon noma yimuphi umsubathi wezinga eliphezulu ohambweni. Ukuzijwayeza okuhle nokulungiselela okufanele yikho konke okudingwa yilolu hambo ukuze luphumelele.

Intengo Engcono Kakhulu Eqinisekisiwe, Kulula ukuyishintsha Idethi, Ukuqinisekiswa Okusheshayo

Bhukha Lolu hambo