Momwe Mungaphunzitsire Maulendo Okwera Kwambiri Ndi Makwerero

Ulendo wokwera kwambiri nthawi zambiri umatanthawuza kuyenda kapena kuyenda pamwamba pa mtunda wa 2,500m/8,200 ft. Ntchitoyi ikuphatikizapo kudutsa mapiri pogwiritsa ntchito mphamvu zakuthupi. Ulendo wokwera pamwamba ndi wovuta mwanjira ina, komabe umadutsa mumtunda wa surreal. Everest Base Camp Trek, Everest Three Mountain Passes, ndi Annapurna Base Camp ndi maulendo odziwika bwino okwera m'mapiri a Himalaya ku Nepal.

Kukwera pamwamba kumatanthauza kukwera pamwamba pa phiri pamwamba pa 3,500m / 11,500 ft. Ntchitoyi imafuna luso lapadera ndi zipangizo. Kukwera kumabwera ndi zovuta zapamwamba m'malo ovuta. Okwera mapiri ayenera kudziwa luso lokwera mapiri kuti amalize kukwera bwino. Komabe, kumaliza kukwera kwapamwambako kumapereka lingaliro lachipambano ndi kuwona kochititsa chidwi kwa nsonga zambiri zazitali kwambiri.

Malo ngati Everest ndi Zigawo za Annapurna amapereka maulendo apamtunda odziwika bwino komanso okwera. Acclimatization ndi gawo lofunikira pazochitika zonsezi. Kuphatikiza apo, kukhala olimba m'thupi, kukhala okonzeka m'maganizo, ndi kudziwa bwino ndikofunikira. Blog iyi ikuwunikirani zambiri zamomwe mungaphunzitsire maulendo okwera komanso kukwera.

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Kumvetsetsa Maulendo Okwera Kwambiri ndi Kukwera

Kumvetsetsa mayendedwe okwera ndi kukwera kumaphatikizapo kuwona kusiyana pakati pa mawu, zovuta zawo, ndi mphotho.

Maulendo a High Altitude

Zimaphatikizapo kuyenda pamwamba pa 2,500m pamwamba pa nyanja. Chochitikacho sichifuna kudziwa zambiri pakuyenda maulendo kapena kukwera maulendo koma chimafunika kukhala olimba. Pamene akupita kumalo okwera, oyenda paulendo ayenera kuganizira kuyenda pang'onopang'ono kuti matupi awo azolowere kutentha komanso kupewa ngozi yokhudzana ndi kukwera. Ulendowu umakutengerani kudera lamitundu yosiyanasiyana, kuchokera kumapiri a Alpine kupita kumalo oundana, nkhalango zowirira, ndi nyanja zazitali.

Kukwera Kwambiri Kwambiri

Kukukwera nsonga za pamwamba pa 3,500 zimadziwika kuti kukwera kwapamwamba. Ntchitoyi imafuna luso lokwera monga kugwiritsa ntchito chingwe, kukonza nkhwangwa ya ayezi, ndi kugwiritsa ntchito ma crampons. Mofananamo, kumvetsetsa kuopsa kwa ma avalanches ndi ming'oma ndikofunikira. Nyengo yosayembekezereka komanso matenda okwera ndizovuta kwambiri panthawi yokwera. Kukwera ndi kutsika pang'onopang'ono ndikumvetsera thupi lanu kungathandize kwambiri panthawi yokwera. Ulendo wopita kumalo okwera kwambiri umapereka maonekedwe odabwitsa a nsonga zamapiri kuchokera pafupi, zomwe zimapangitsa kuti ulendowu ukhale wopindulitsa.

Kodi High Altitude ndi chiyani?

Utali wautali ndiye dera lomwe lili pamalo okwera pamwamba pa nyanja, pomwe mphamvu ya mumlengalenga ndiyotsika kwambiri kuposa ya pansi. Mawuwa amagwiritsidwa ntchito pofotokoza za kukwera pamwamba pa 2,500m. Pamalo oterowo kapena pamwamba pake pamakhala kusowa kwa okosijeni, ndipo chiwopsezo cha matenda okwera chimawonjezeka kwambiri. Mukakwera kwambiri, chiwopsezo cha zovuta zokhudzana ndi kukwera ndiye vuto lalikulu. Maulendo okwera amagawidwa m'magawo awa:

• Kutalika: Kutalika kukafika pa 2,500m / 8,200ft, chikhalidwecho ndi chiyambi cha malo okwera kwambiri ndipo ndi okwera kwambiri.
• Kutalika Kwambiri: Mulingo wokwera kuchokera ku 2,500m mpaka 3,500m/11,500ft ndi wapakatikati.
• Kutalika Kwambiri: Kutalika kuchokera pa 3,500m kufika pa 5,500m/18,000ft pamwamba pa nyanja ndikwambiri.
• Kutalika Kwambiri: Kukwera kuchokera pa 5,500m kufika ku 7,500m / 24,600ft ndi malo okwera kwambiri omwe ali ndi chiopsezo chachikulu cha matenda okwera.
• Kutalika Kwambiri Kwambiri: Ndilo gawo lovuta kwambiri, lomwe ndi vuto lalikulu lopitilira 7,500m pamwamba pa nyanja. Pamwamba, kupulumuka popanda mpweya wowonjezera kumakhala kovuta; motero, kunyamula mpweya m'pofunika kukwera pachimake.

Kukonzekera Maphunziro a High Altitude

Mukangokonza zoyamba kuyenda kapena kukwera, konzekeraninso Maphunziro. Maphunziro a High-altitude ndi ofunikira kuti okonda masewera amange awo kupirira, mphamvu, ndi ulendo wonse. Maphunziro apamwamba kwambiri amafunikira kukonzekera bwino ndikukonzekera zotsatira zabwino komanso kupewa zoopsa. Nawa chitsanzo cha maphunziro omwe amakuthandizani kukonzekera maulendo okwera komanso kukwera mapiri:

tsiku 01

• Maphunziro a mtima: kuthamanga kapena kupalasa njinga kwa mphindi 30 mlungu uliwonse
• Maphunziro a Mphamvu: Kulimbitsa thupi kwa miyendo (squat, Romanian deadlift, Good morning, ng'ombe imadzuka) ndi masewera olimbitsa thupi (plank, Deadbug, Russian twist, crunches njinga)
• Kukwera Masitepe: Kwerani masitepe mmwamba ndi pansi kwa mphindi 20

tsiku 02

• Maphunziro a mtima: Kulimbitsa thupi kwa HIIT (bwerezani kwa mphindi 20-30 mukupuma koyenera)
• Maphunziro a Mphamvu: Kukankha, zokoka, mizere ya dumbbell (zolimbitsa thupi zapamwamba)
• Kuyenda: 2-3 maola kuyenda

tsiku 03

• Maphunziro a mtima: Kuthamanga ndi kupalasa njinga kwa mphindi 15-15
• Maphunziro a Mphamvu: Kulimbitsa thupi kwa mwendo
• Kukwera Masitepe: Masitepe Kwerani mmwamba ndi pansi kwa mphindi 15

tsiku 04

• Maphunziro a mtima: HIIT masewera olimbitsa thupi
• Maphunziro a Mphamvu: Zolimbitsa thupi kwambiri
• Kuyenda: Kuyenda kwa maola 2-3 (ndi Kunyamula chikwama)

tsiku 05

• Tsiku lopuma

tsiku 06

• Yoga: Yesani Pranayama kwa mphindi 15
• Maphunziro a Aerobic: Kuthamanga ndi kupalasa njinga kwa mphindi 30
• Kukwera Masitepe: Kwerani mmwamba ndi pansi masitepe kwa mphindi 15

Yesetsani kukonzekera zomwe zili pamwambazi tsiku ndi tsiku ndikukonzekera mayendedwe okwera kapena kukwera. Maphunzirowa amathandizira kupirira komanso mphamvu ya aerobic komanso kupititsa patsogolo kupanga maselo ofiira a magazi.

Kodi mumaphunzitsidwa bwanji maulendo okwera komanso okwera?

Kuphunzitsa maulendo okwera ndi kukwera ndikofunikira ngati mukufuna kuchita nawo ulendo wopitilira 2500m. Monga tafotokozera pamwambapa, oyenda panyanja ndi Mountaineers amavutika kupuma. Choncho, maphunziro ndi njira yokhayo yomaliza ulendowu thanzi labwino komanso opanda zovuta za AMS.

Kuphunzitsidwa maulendo atatu asanakwane kumapereka zotsatira zabwino kwambiri pakati pa oyenda maulendo ndi okwera. Kuyamba msanga kumatsimikizira kuti mwakonzeka mwakuthupi ndi m'maganizo kuti muthane ndi zovuta za malo okwera kwambiri. Maphunzirowa amafunikira kuphatikiza kosiyanasiyana kwa mtima wolimbitsa thupi, mphamvu, kusinthasintha, komanso kukonzekera kwamalingaliro. Nazi zinthu 10 zabwino kwambiri zomwe muyenera kuzidziwa ngati mukukonzekera maulendo okwera kwambiri monga Mtsinje wa Everest Base Camp, Annapurna Circuit Trek, etc.

Pitani kwa Dokotala

Kukaonana ndi dokotala musanayambe maulendo apamwamba ndi kukwera ndi kwanzeru. Kuda nkhawa ndi madotolo anu ngati muli ndi vuto lomwe silingakulole kuti muyambe ulendo wanu, makamaka ngati muli ndi matenda omwe analipo kale. Yambani ulendo wanu dokotala akakulolani ndikukuuzani kuti mupite.

Kukonzekera Kwambiri

Kukonzekera miyezi ingapo musanayambe ulendo kumawonjezera mphamvu ndi kulimbitsa thupi. Mukangoyamba kukonzekera, thupi lanu lidzagwira ntchito bwino paulendowu ndikutha kuzolowera zomwe zasinthidwa.

Kupirira Kupirira

Maphunziro opirira ndi ofunikira pamaulendo okwera kwambiri kuti mukonzekere masiku akuyenda ndi chikwama chanu cholemera. Kupirira koyenera ndikofunikira poyenda ndikukwera panjira yoyipa yokhala ndi chikwama cholemera. Maziko amphamvu pakupirira amalola munthu kukonza dongosolo la mtima.

Maphunziro a mtima

Kuchita nawo maphunziro a mtima ndi mtima kumathandizira kusintha kwa mtima, mapapo, ndi circulatory system. Maphunziro monga kuthamanga, kuthamanga, kupalasa njinga, kusambira, kukwera masitepe, ndi kulumpha zingwe ndi masewera amtima omwe amathandiza kupopa magazi ndikupereka zakudya m'thupi.

mphamvu Training

Maulendo okwera komanso okwera pamafunika miyendo yolimba, pachimake, ndi minofu kuti anyamule chikwama ndikusunga bwino. Squats, matabwa, mapapo, kukankha-ups, deadlifts, ndi kukanikiza mapewa ndi zina zolimbitsa thupi zomwe zimabwera pansi pa maphunziro a mphamvu ndikuthandizira kuonjezera minofu.

Phunzirani Yoga

Yoga imawonjezera mphamvu kusinthasintha, balance, ndi Yang'anani zomwe zimathandizira kukwera kwapamwamba komanso kukwera. Komanso, yoga imakuthandizani kuti mupume komanso imapereka chithandizo chamtengo wapatali pamalo okwera. Pranayama, mawonekedwe a galu woyang'ana pansi, njiwa, ndi msilikali, ndiye njira yabwino kwambiri paulendo wanu.

Nutrition ndi Hydration

Maulendo okwera komanso okwera pamafunika mphamvu kuti agwiritse ntchito mpweya wabwino; motero, muyenera kuganiziranso zakudya zopatsa thanzi. Komanso, hydration yoyenera ndiyofunikira, chifukwa kuchepa kwa madzi m'thupi kumayambitsa matenda okwera. Idyani kuchuluka koyenera kwa ma carbohydrate ndi zakudya zopatsa mapuloteni ngati oats, mbatata, mpunga wabulauni, nkhuku, dzira, nyemba, ndi mtedza. Kuonjezera apo, imwani madzi ambiri kuti thupi lanu likhale lopanda madzi.

Kukonzekera Maganizo

Kuganizira za thanzi la m'maganizo pamene mukuphunzitsidwa maulendo okwera pamwamba ndi kukwera n'kofunika. Kukhala wokonzeka m’maganizo n’kofunika mofanana ndi kuphunzitsa thupi. Khalani okonzeka m'maganizo kuti musamve bwino monga kutopa, matenda okwera, ndi kuwawa kwa minofu. Komanso, fufuzani komwe mungakwere kapena kukwera kuti mudziwe bwino za mtunda.

Perekani Chofunika Kwambiri Kuti Acclimatization

Kufikira bwino ndiye chinsinsi chomaliza ulendo uliwonse kapena kukwera bwino, chifukwa kumachepetsa chiopsezo cha matenda oopsa amapiri. Acclimatization imatanthauza kusintha kwa kutentha. Choncho, zimathandiza kusintha thupi lanu kuti ligwirizane ndi malo osintha. Kuika patsogolo thupi lanu kuti likhale logwirizana kungathandize kwambiri kupewa chiopsezo cha zovuta zokhudzana ndi kukwera.

Werengani zambiri za Tsiku la Acclimatization ku Namche pa Everest Base Camp Trek.

Matenda a Altitude ndi Machiritso

Kudwala kwamtunda ndilo vuto lalikulu pakati pa oyenda maulendo ndi okwera paulendo wawo. Ndi chikhalidwe cha thupi pamene sichipeza nthawi yosintha mpweya wochepa m'mwamba. Kukwera msanga kumalo okwera popanda kupereka mwayi wokhazikika kumayambitsa matenda okwera. Mutu, kutopa, kusanza, kusamvana, kusowa tulo, ndi chizungulire ndi zizindikiro zina za matenda okwera. Nawa mankhwala omwe munthu ayenera kutsatira akakhala ndi zizindikiro za matenda okwera.

• Acclimatization: Kumbukirani kuti kulolerana ndiye chinsinsi. Motero, kukwera pang’onopang’ono, kulola thupi lanu kuti lizolowere kutentha kwasintha.
• Khalani hydrated: Imwani madzi ambiri ndikukhala opanda madzi paulendo wonse. Kumbukirani, kutaya madzi m'thupi kumatha kukulitsa zizindikiro ndikuwonjezera chiopsezo cha AMS.
• Mpumulo: Pumulani nthawi ndi nthawi mukukwera kapena poyenda.
• Tsikirani: Ngati zizindikiro za matenda okwera zikupitiriza kuwonjezeka, ganizirani kutsika m'munsi.

Kutsiliza

Kuphunzitsa maulendo apamwamba ndi kukwera ndikofunika kuti pakhale ulendo wopambana komanso wotetezeka-kukonzekera koyambirira kwa ulendo, kuyang'ana pakupanga mphamvu ndi chipiriro ndi masewera olimbitsa thupi. Kukhazikika ndikofunikira, ndipo kukwera/kuyenda pang'onopang'ono kupita kumalo okwera kumapangitsa thupi kuti lizolowere kutentha komwe kwasintha. Kumbukirani kukhala hydrated ndi kumvetsera thupi lanu pa maphunziro ndi ulendo. Ndi kukonzekera koyenera ndi kuphunzitsidwa, munthu akhoza kugonjetsa zovuta zamtunda ndikusangalala ndi kukongola kwa Himalaya ku Nepal.