Kodi Mungayende Makilomita 20 Patsiku?
Momwe munthu wathanzi ndi woyenera angayende mosalekeza mu maora asanu ndi atatu ndi funso limene lingabwere pokonzekera ulendo waulendo. Kapena, mwina mukuganiza zomwe mungathe kuchita ngati mwadzidzidzi.
Ngakhale Oyamba Okha Amatha Kupulumuka Kuyenda kwa Milele 6 M'maola Awiri
Yankho la funso ili likufanana ndi la " Kodi munthu wathanzi angayende patali popanda maphunziro?
"Anthu ambiri amene amasangalala kuyenda ku volkssport amayenda ndi aVA akuitana abwenzi osaphunzitsidwa ndi banja kuti ayende kuyenda mtunda wa makilomita 6/10 pafupipafupi. Izi zimayenda pafupifupi maola awiri. amafunika nsapato zabwino zoyenda .
Mabultter Pamene Mukuyenda Mipamwamba
Kuyenda makilomita 10 (maola atatu), ngakhale mutayenda makilomita 6, ndizovuta kwambiri. Mutha kutero, koma anthu ambiri akhoza kukhala ndi mabelitseni m'malo atsopano . Mawotchi ndi magalimoto omwe amagwira ntchito kwa maola awiri sangakhale abwino kwa maola anayi. Zitsulo zakutsogolo pazendo zazendo, zidendene, ndi mpira wawonetsere pomwe nsapato zanu ndi masokosi zikukutsani njira yolakwika. Mutha kukhalanso othamanga pamapiko, pansi pa chifuwa, ndi mu khola ngati thukuta mawonekedwe amchere amchere. Kugwiritsira ntchito mafuta amatha kuteteza khungu, pamene mutha kuyimitsa khungu la mapazi anu mwakumangirira nthawi yanu yoyendayenda.
Mukhoza kuyang'ana tchati cha mailosi, makilomita, ndi nthawi zofanana kuti muyende mtunda umenewo .
Kuphunzitsa Kumanga Mileage
Muyenera kumanga makilomita anu mofulumira m'malo modumpha kuchoka pa kuyenda popanda kuyenda kwa maola anayi molunjika. Pochita masewera a hafu ya kilomita 13.1 kapena mtunda wa makilomita 26 , mumayenda tsiku lalikulu tsiku lililonse ndikuwonjezerapo mtunda wa mailosi pa sabata kapena masabata awiri masabata awiri.
Pali zotsatira zochititsa chidwi zomwe zimachitika. Zikwi khumi ndi ziwiri zikhoza kukhala zovuta kwambiri nthawi yoyamba yomwe mwafika pamtunda umenewo. Koma patangotha masabata asanu ndi limodzi pamene mukuyenda masiku 18 maola, makilomita 12 oyambirira ndi osavuta ndipo palibe vuto lililonse.
Munthu Wathanzi Angayende Maola 20 mpaka 30 Patsiku
Koma ndikutali kotani, munthu wophunzitsidwa amayenda maola asanu ndi atatu? Anthu ambiri ophunzitsidwa amatha kumaliza maulendo 26.2 a Portland Marathon pafupifupi maora asanu ndi awiri, osapuma. Ngati woyenda akutenga nthawi yopuma ndi chakudya, ndiye kuti makilomita 20 pa tsiku ndi oyenera kwa woyenda bwino. Ngati sanatenge zopuma ndipo anali kuyenda mofulumira, akhoza kukweza makilomita 30. Oyenda pa Camino de Santiago amayenda makilomita 12 mpaka 20 patsiku pamapiri ambiri.
Kuyenda Maola 20 Kapena Tsiku Lambiri Patapita Tsiku
Kodi mukukonzekera kuyenda maora asanu ndi atatu tsiku ndi tsiku, monga kuyenda pa dziko lonse kapena kuyenda ku Camino de Santiago ? Omwe achita izi ali ndi vuto lalikulu la masabata m'masabata angapo oyambirira, koma amatsika kapena apita kukwirira makilomita 20 kapena kuposa tsiku lililonse. Apainiya akumadzulo ankakonda kuyenda mtunda wa makilomita 20 tsiku ndi sitima zapamtunda, ambiri mwa iwo akuyenda m'malo mokwera.
Adzakhala ngati ophunzira oyendayenda.
Ngati mukukonzekera ulendo wawukulu, muyenera kuphunzitsa musanayambe kupita kapena mutha kulimbana ndi mitsempha, kupweteka, minofu komanso kukhumudwa m'masiku oyambirira. Musamvetsere anthu oyendetsa makamera a Camino omwe amawauza kuti azituluka kumene ndikupita kuti Camino awaphunzitse. Ichi ndi chinthu chopweteka kwambiri chomwe angatsutse, makamaka kuonetsetsa kuti watsopanoyo akukumana ndi mavuto komanso kuleka chifukwa cha kuvulala.
Kutenga Ulendo Wautali Wosayembekezera
Ndi masewera a mpira wosiyana ngati mukuyenda ulendo wautali pamene simudali kuyembekezera kutero, monga kuchoka ku dera la tsoka.
Muyenera kutenga zinthu zomwe zikuphatikizapo:
- Nsapato, Masiketi, ndi Kuteteza Blister : Sankhani matayala anu abwino, kapena nyengo yoipa, nsapato zanu zabwino kwambiri kapena nsapato zabwino. Musayese chilichonse chatsopano pa ulendo wanu woyamba. Pamene simukuyenda mochuluka, muyenera kukonzekera mapazi anu kuti muteteze zilonda zamatenda. Gwiritsani ntchito chimanga chamakokosi mumasokiti anu kuti mukhalebe owuma. Katemera pang'ono wa mafuta pazumwa zazing'ono ndi zidendene zingathandizenso kuteteza zilonda zamatenda. Sankhani masokisi opangira kapena opangidwa ndi ubweya mmalo mwa masokosi a thonje - amathandizira wick kutali thukuta ndikuthandizani kupewa mabelters.
- Lembani Zovala Zanu : Monga anthu oyendayenda, muyenera kukonzekera ulendo wautali poika zovala zanu, ngati n'kotheka. Sankhani phula lamkati la polyester, osati thonje. Sankhani kansalu kofiira ngati malaya a ubweya, chovala cha polyester chachikopa kapena shati, kapena chovala chotsika ngati kutentha kuli kozizira. Bweretsani mpweya wosanjikiza wa mphepo. Zigawo zitatuzi zingakuwoneni m "malo ambiri, kaya paphiri kapena m'nkhalango. Mudzafuna kuwonjezera kapena kuchotsa wosanjikiza pamene mutentha kapena kuzizira. Ganiziraninso zofunikira zina monga chipewa, paketi yabwino, botolo la madzi, sunscreen ndi chitetezo cha pamilomo.
- Kutenga Zinthu Zanu : Chikwama kapena chikwangwani chidzakukhumudwitsani ngati mutanyamula kwa mphindi zingapo. Kwa mtunda uliwonse ukuyenda, yang'anani kachikwama komwe kangakuthandizeni kunyamula zinthu zanu mosamala pamene mukupitiriza kuyenda bwino. Chikwama chokhala ndi chiuno cha m'chiuno chimagawira katunduyo pakati pa mphamvu yokoka, kumene chilengedwe chinkafuna kukhala. Ngati muli ndi zinthu zingapo zomwe munganyamula, ziyikeni mu phukusi la fanny kapena m'matumba a jekete kapena mathalauza anu.
- Kutentha : Khalani ndi galasi lalikulu madzi musanapite. Izi zimapangitsa thupi lanu kukhala bwino kuyamba kuthamanga ndi nthawi kuti athetsepo chilichonse chowonjezera. Pamene mukuyenda, khalani ndi chikho cha madzi theka la ola limodzi. Mukamaliza kuyenda kwanu, khalani ndi madzi ena amtali.
- Kudya : Musanayambe kuyenda, khalani ndi chakudya chochepa cha mapuloteni ndi carbs. Ngati muli ndi vuto la lactose, samani mkaka musanayambe kuyenda. Simukufuna kuyambitsa zopanda kanthu, koma simukufuna chakudya chokwanira chozungulira mimba mwanu. Khalani ndi chotupitsa chaching'ono pambuyo pa maola awiri ngati mukuyenera kuyenda ulendo wautali kwambiri.
- Kuyenda Mumdima : Ulendo wanu wopita mofulumira ukhoza kuwonjezeka kuyambira madzulo mpaka mdima. Mudzafuna kuvala zovala zobisika komanso makamaka kuvala zovala zowala. Samalani monga magalimoto sangakuwonetseni. Tengani nyani yaying'ono.