Konzekerani Mtendo Wanu Wamilandu
Oyenda pa Camino de Santiago (peregrinos) amafunika kukonzekera zinthu zitatu zosiyana, zomwe zimafunikanso maphunziro awo:
- Kutalika tsiku ndi tsiku
- Kuphulika nthawi zonse ndikutsika kumtunda wautsi ndi asphalt
- Kutenga paketi, mwachizolowezi ndi zida zanu zonse.
Ngakhale mutakhala wodziwa zambiri, mukufunikira maphunziro omwewo kuti mukonzekere thupi lanu kuti likhale ndi zofunikira pa Camino de Santiago .
Mungathe kuyamba ndi milege yaitali, koma muyenera kumanga nthawi ndi gear yomwe mungagwiritse ntchito pa Camino. Kuwongolera nthawi kumachepetsa chiopsezo chanu chovulazira pa maphunziro. Mapiri, zachilengedwe, ndi nyengo zimaphunzitsidwa. Musangopita ku Spain ndipo "mulole Camino akuphunzitseni."
Maphunziro a Mtunda
Masiku oyenda kuyenda pa Camino de Santiago ali makilomita 17 mpaka 30, omwe ali mailosi 11 mpaka 19. Ndi nzeru kuphunzitsa kuyenda kumbuyo ndi kumbuyo masiku makilomita 21, yomwe ndi kutalika kwa theka la marathon .
Mbali iyi yophunzitsira imalimbitsa minofu yanu ndikugunda mapazi anu. Maphunziro ayenera kuchitidwa kuvala nsapato, zovala, ndi phukusi zomwe mudzavala pamene mukuyenda ku Camino.
Mphindi 15 Yophunzitsa Camino Pulogalamu
Tsatirani ndandanda iyi:
- Lachiwiri, Lachinayi : Yendani mtunda wa makilomita 3 mpaka 4, mutayenda mofulumira kapena mukuyenda kumtunda ndi kutsika komanso mumsewu. Ngati mumakonda kusewera, mungagwiritsenso ntchito kuthamanga / kuthamanga nthawi. Gwiritsani ntchito mawonekedwe anu kuti muyende kumtunda ndikuyenda kutsika .
- Lolemba, Lachitatu, Lachisanu : Masiku amatha. Ngati mukusangalala kuyenda tsiku lililonse, mukhoza kuchita izi, koma izi sizinthu masiku ophunzirako.
- Loweruka: Tsiku Lokhala Mileing. Tsiku lophunzirira makamaka limapanga mtunda wa chipiriro, sichiyenera kuphatikiza mapiri akuluakulu ndipo akhoza kuchitidwa pazitsulo. Ziyenera kukhala mofulumira kwambiri.
- Lamlungu: Kubwezeretsa ndi Tsiku Lozunza . Lero ndi lalifupi kuti alolere kuchipatala koma adzalandire mphunzitsi masiku obwerera kumbuyo. Phatikizani mapiri mu Lamlungu amayenda sabata iliyonse. Tsiku loyenda limeneli liyenera kukhala losavuta pang'ono.
Mndandanda wa Loweruka ndi Lamlungu Miles
Mukhoza kuyenda masiku awiri a sabata kubwerera kumbuyo, ndondomekoyi imagwiritsa ntchito Loweruka ndi Lamlungu ngati lingaliro.
| Sabata | Loweruka Miles | Lamlungu Miles |
| 1 | 4 miles | 4 miles |
| 2 | mamayilosi 5 | 4 miles, ndi mapiri |
| 3 | 6 miles | 4 miles |
| 4 | 6 miles | Makilomita 6 ndi mapiri |
| 5 | 8 miles | 6 miles |
| 6 | 8 miles | Makilomita 6 ndi mapiri |
| 7 | 8 miles | Makilomita 6 ndi mapiri |
| 8 | 10 miles | 6 miles |
| 9 | 8 miles | Makilomita 6 ndi mapiri |
| 10 | 12 miles | 6 miles |
| 11 | 10 miles | Makilomita 8 ndi mapiri |
| 12 | 12 miles | 8 miles |
| 13 | 14 miles | Makilomita 6 ndi mapiri |
| 14 | 14 miles | 8 miles |
| 15 | 8 miles | Makilomita 6 ndi mapiri |
| 16 | Camino ayamba |
Hill Training
Misewu yambiri ya Camino ili ndi mapiri akuluakulu, pamwamba ndi pansi, pafupifupi tsiku lililonse. Muyenera kuphatikizapo mapiri mu maphunziro anu osati kuti muphunzitse minofu yanu, komanso kudziwa mmene nsapato zanu zingagwiritsire ntchito. Phazi lanu lidzawaza m'malo osiyanasiyana mu nsapato / mabotolo anu akukwera mmwamba, kutsika komanso pansi. Malo onse a phazi lanu ayenera kukhumudwa ndi kuphunzitsa nthawi pa mapiri. Maphunzilo a mapiriwa amathandiza kuteteza zilonda zam'madzi ku Camino.
Ngati mulibe mapiri kuti muphunzitse, funsani zamtundu uliwonse monga magalimoto osungirako magalimoto, kuwoloka ndi kudutsa pamsewu, masitepe, kapena mapepala otsika. Pogwiritsa ntchito tsambalo, yonjezerani kuyenda mofulumira mpaka mutagwiritsa ntchito ola limodzi. Ngati mutha kugwiritsa ntchito treadmill yomwe inachepetsanso, ndikofunikira kuti tiphunzitse kutsika. Masitepe adzaphunzitsanso minofu yanu, koma sadzakhala ndi zotsatira zofanana pamapazi anu / nsapato monga momwe mumachitira. Masitepe angagwiritsidwe ntchito ngati mulibe njira ina yophunzitsira mapiri .
Kuthamanga
Tsiku lanu lophunzila Loweruka ndi Lamlungu liyenera kuchitika mosavuta.
Simudzasowa kuyenda mofulumira ku Camino. Kuyenda mofulumira tsiku lachiwiri ndi Lachinayi kudzakuthandizani kupanga chikhalidwe chanu cha aerobic.
Phunzitsani Mumagalimoto Anu
Phunzitsani zambiri momwe mungathere ponyamula paketi, zovala ndi nsapato zomwe mukuvala pa Camino.
- Boti: Masabata 15 a maphunziro adzalitsa nsapato zocheperako . Ndibwino kuti mugwire ntchito yatsopanoyo ndikuyamba masiku ena ophunzitsira mwezi woyamba mwezi wanu Camino musanafike. Ngati mukulitsa mabelters, yesani njira zosiyanasiyana zoletsera misala kuti muone zomwe zikukuthandizani.
- Phukusi: Valani paketi pazinthu zambiri zamayenda. Muyenera kuwonjezereka kulemera kwake mpaka mutanyamula katundu womwewo kuti mupitirize ku Camino. Ndi bwino kuphunzitsa ndi paketi yomwe mungagwiritse ntchito kuti muzolowere momwe ikukwera kumbuyo kwanu ndi momwe ingasinthidwe kuti igawire katunduyo. Mudzatha kuona ngati mukukumana ndi phukusi yanu komanso komwe mungagwiritse ntchito mankhwala otsutsa
- Zovala: Mudzakhala ndi zovala zochepa kwambiri pa Camino. Phunzitsani kuvala izo kuti mudziwe kuti zidzakwaniritsa bwino. Tsitsi, mathalauza, zovala zamkati, masokosi, chipewa, magalasi a magalasi-valani chinthu chilichonse pa maulendo anu ataliatali. Gwiritsani ntchito kutsuka manja ndi mpweya kuyanika zovalazi pakati pa masiku oyenda. Ndiye mudzadziwa momwe mungagwiritsire ntchito ntchito yotsamba ku Camino.
- Mitengo Yam'madzi: Anthu ambiri amtundu wa Camino amagwiritsa ntchito mitengo . Gwiritsani ntchito pazomwe mukuphunzira, makamaka m'mapiri ndi pamtunda. Phunzirani momwe mungagwiritsire ntchito ndi kuzigwira. Komabe, simungathe kutenga ziboda zanu ndi ndege pokhapokha mutayang'ana katunduyo. Ngati mukufuna kupewera ndalama, zingakhale zotsika mtengo kugula mitengo pamene mukufika ku Ulaya. Mungaphunzitse ndi mitengo yosiyana kuchokera kwa omwe mumagula.