Ku bijyanye n'umusozi, kwitegura byose. Kuzamura hejuru yumusozi bisaba urwego rwohejuru amahugurwa yumubiri, hamwe nubunararibonye hamwe nubutaka butandukanye. Kuva gutoza umubiri wawe no gutanga ubumenyi bwa tekinike kugirango uzane neza kandi neza mbere yo gutoza ubwenge bwawe kwihanganira, ugomba gukora byinshi kugirango witegure. Amakuru meza, ariko, nuko Umusozi ushobora kwishora mugihe muri rusange muzima kandi wuzuye. Tutitaye ko ugiye kumara amasaha make kumuhanda cyangwa gahunda yo gutegura ingendo zumunsi wiminsi myinshi, amahugurwa ni ngombwa cyane. Ibyo aribyo byose ukeneye kumenya kubyerekeye kwitegura kuzamuka:
Intego zambere nibibazo bigomba gushyirwaho
Umubare wimyitozo ukeneye biterwa nubwoko bwo kumusozi, ugiye gukora. Hariho ubwoko bubiri bwingenzi - Urugendo na alpine. Alpine Umusozi nicyo gihenzwe kandi, nkitegeko, ikubiyemo kuzamura byoroshye, itaziguye udakoresheje ibirambo byinshi hamwe na ogisijeni yinyongera. Ku rundi ruhande, urugendo ruhageraga mu nkambi zihamye mu nzira, abakozi bagenda bazenguruka mu nzira kugira ngo babone imigozi kandi bashyire mu nkambi. Imisusire yombi isaba amahugurwa, cyane cyane ku mpinga ndende no mu ngendo ziminsi myinshi. Ariko murwego rwibyiciro byombi hari inzira nyinshi zifite isuzuma ritandukanye ryubuto.
Hariho ubwoko bwinshi bwo kuzamuka - kimwe muri byo kirimo guhagarara nijoro.
Mu misozi itamenyekanye, ibirambo byagereranijwe ku rugero rukurikira:
F = Biroroshye / byoroshye hamwe no kuzamuka kworoheje cyangwa urubura rwurubura, kandi urashobora kandi gushiramo urugendo binyuze muri glacier. Ubu bwami akenshi nta mugozi (usibye mubibarafu).
PD = bigoye gato: ikubiyemo tekiniki yo kuzamuka cyangwa itoroshye.
AD = ahubwo bigoye: hamwe nubukonje bukonje cyangwa buhanamye-burahana hejuru ya 50%. Byiza bikwiranye nabazamuka bafite uburambe.
D = bigoye hamwe namabuye akomeye ahamye na / cyangwa urubura cyangwa shelegi byagenewe abazamuka bikomeye bafite uburambe bwimyaka myinshi.
TD = bigoye cyane: Inzira ndende zo mu misozi, zasibwe kandi zifite tekinoroji. Byiza bikwiranye nabahamye babigize umwuga.
Ed = bigoye cyane: kuzamura ingorane zihoraho muri kariya gace. Mubisanzwe urwego rwubuto rwiyongera uko inzira iba hejuru.
Ni ngombwa kumenya intego zawe za mbere. Niba ushaka kugera ku kwiyongera birenze urugero rwawe rwubu buryo bwimyitozo ngororamubiri, uzakenera kumenya neza ko gahunda yawe yo gukora imyitozo izagutera imbere kuruta uko wabikoze mbere.
Hariho ibibazo byinshi uzakenera kubaza. Kurugero, uzaba mu burebure bunini kandi igihe cyo kwimenyekanisha ki, igihe uzazuka iminsi ingahe, ukeneye guhugura mubuhanga bushya (urugero, ukorana numugozi), ni ibihe biciro wowe Uzakoresha (urugero, injangwe, nibindi) nuburyo uhagije? Ibi bintu byose bizagira ingaruka kuburyo ukeneye guhugura. Ariko ntacyo bitwaye igihe uzamuka - uburebure, kuzamuka nimitima ni ngombwa kandi bigomba kuba igice cyingenzi cyo gutegura imisozi. Niyo mpamvu amahugurwa meza yumubiri akenewe, akukwemerera kuzamuka, kwimuka byihuse no gukomera, kwimura imitwaro iremereye kumuhanda hanyuma ugarure vuba kuruhuka.
Ku bagizi ba nabi cyangwa abadafite uburambe, ubuyobozi buri gihe busabwa. Ntibashobora gutanga umutekano gusa nubushake bwo kuzamuka kwawe, ariko nanone bafite ubumenyi bwiza kuri kariya gace, kandi barashobora kugufasha kugenda munzira. Ndetse hamwe nubuyobozi, ariko, uburyo bwo kwiga budakomeje, kubera ko abayobora bahari nkinkunga, ariko ntibashobora kugukorera cyane.
Amahugurwa
Mubisanzwe witegure bitarenze ibyumweru 8 mbere yo kuzamuka. Nibyo, bizanaterwa nabyo bigoye cyane vertex nigihe cyo kuzamuka. Kugirango urugendo rurerure hamwe nubutaka bugoye, bwambere urashobora gutangira kwiga, ibyiza. Muri iki gihe, ni ngombwa gukurikiza ibishushanyo bitangaje byamahugurwa. Byiza, ugomba gukora imyitozo hamwe nimyitozo byibuze inshuro eshatu mu cyumweru. Irashobora kandi kuba ingirakamaro kuri gahunda yo guhugura mu mahugurwa mubyiciro byinshi:
Icyiciro cya mbere - Fitness
Icyiciro cyambere cyamahugurwa yawe kigomba kwibanda kumahugurwa rusange. Ku bakinnyi n'abahoraga cyangwa bagenda buri gihe cyangwa bagenda n'amaguru, iki cyiciro gishobora kuba cyoroshye, kandi iki nikibazo cyo guhindura imyitozo yawe. Kubatamenyereye imyitozo ikomeye, iki cyiciro kizaha umubiri wawe umwanya uhagije kugirango uhuze nubutegetsi bushya. Menya neza ko ushyiramo imitima no guhugura moteri.
Icyiciro cya kabiri ni imyiteguro rusange yo kuzamuka
Nyuma yo gushiraho urwego rwibanze rwimyitozo ngororamubiri hamwe nubuhanga bwamajipo nubuhanga bwa moteri, uzakenera gutegura umubiri wawe ahantu nyaburanga. Uzamure imyitozo kurwego rushya ukoresheje imyitozo idasanzwe yo kumusozi, nko mu ngendo ndende no kuzamura. Gerageza guhuza intera nini yimisozi hamwe na vertike nto kugirango urebe urwego rwiza.
Icyiciro cya gatatu - Witoze Kurera
Ku cyiciro cya gatatu, ugomba kwitoza ibintu bisa nuwo ugiye gukora. Ibi bivuze ko ugomba kwitoza mubihe bimwe, witware umutwaro umwe kandi ukore igihe kirekire kugirango urebe kwihangana kwawe. Ntabwo buri gihe bishoboka - niba ushingiye mu Burusiya, ariko urateganya kugenda, kurugero, muri Alpes, - ariko turasaba kugerageza gukora ikigeragezo hafi bishoboka mubihe bimwe bishoboka.
Icyo ushobora Gushoboza muri Gahunda Yawe
Amahugurwa inshuro nyinshi mucyumweru ninzira nziza yo gutegura umubiri wawe kumubiri. Kuba hari imbonerahamwe isobanutse hamwe nimyitozo isanzwe nayo itoza ibitekerezo byawe, igutegurira ikizamini kiri imbere. Ni ngombwa gukora amahugurwa menshi bishoboka, hasigara umwanya uhagije wo kugarura ntabwo ari ugukamba kugeza gukomeretsa. Impirimbanyi ni ngombwa, bityo turashimangira kandi ko dukeneye kugira gahunda yo gukora imyitozo. Dore uturere uzakenera kwibandaho:
Cardio. Cardiotranspare irakenewe kugirango itezimbere urwego rusange rwimyitozo ngororamubiri yumutima wawe nibihaha kandi bigomba kuba ubwoko bwambere bwo gutoza mugihe cyo kuzamuka kumusozi. Hariho imyitozo myinshi yimyambaro ishobora gutuma umutima wawe uzunguruka kandi umubiri wawe ukoreshwa mugukoresha ogisijeni neza. Harimo:
Kwiruka
Amagare
Koga
Batto arasimbuka
Kubyina
Umugozi
Kugenda
Gutembera
Agasanduku
Koga
Amahugurwa ya Cardio agomba kuba igice cyawe
Amahugurwa y'intoki. Ikindi gice cyingenzi mu myigire yawe ni imyitozo yintoki. Ubu bwoko bwimyitozo myinshi burushaho kunguka imitima, bigatuma umutima wawe ukomeye kandi utezimbere urugero rwawe. Harimo urukurikirane rw'imyitozo yo hejuru-ubukana bundi guhindura igihe cyo gutabara.
Muri ibi bihe biruhutse, urashobora kugarura imbaraga zawe no kunoza umusaruro muri rusange ufashijwe mugufi, ariko imyitozo ikomeye. Ibyiza byimyitozo yintoki kuba abazamuka ni ugukora muburyo butandukanye. Ubu buryo bwakozwe mugihe runaka bizongera ubushobozi bwumutima wawe kugirango umbure amaraso mumubiri.
Imbaraga no kwihangana. Kuri alpine zombi, no gufata ingendo zo mumisozi, uzababara umufuka. Kubwibyo, imyitozo iyo ari yo yose igamije gutwara uburemere bukomeye bw'imitwaro iremereye iradufasha. Nuburyo ushobora guteza imbere kwihangana kwawe. Kubusumbe kumusozi, ugomba kongera imbaraga zumitsi yose yingenzi wamaguru, kimwe n'imitsi yigituba. Ntiwibagirwe ko guhinduka atari ngombwa, kurambura birakenewe kandi buri munsi. Abazamuka bamwe ndetse bange yoga muburyo bwabo bwo gukora imyitozo.
Gutembera. Gukoreshwa mubice bitandukanye nibihe ni itegeko kubantu bose bitegura kwidagadura kumusozi. Bitandukanye ningendo zisanzwe, imisozi irema ibibazo byinshi muburyo butandukanye. Ubwoko bwa terrain burashobora gutandukana cyane, ni ngombwa rero gutegura ingendo zitandukanye mu bice bitandukanye byigihugu. Witegure kwiyamamaza cyane nkuko dufashwe, kandi ugerageze kwerekana umunsi wawe uhuze cyane wo kuzamuka duhereye kuburemere bwigishoro, amasaha ya voltage nibihe biteganijwe.
Ubuhanga bwa tekiniki / abazamuka. Uburyo bwawe bugomba kandi kwibanda kubice byubuhanga bwa tekiniki, nko kuzamuka cyangwa igikona, akazi ka mibi cyangwa gukoresha ibikoresho bitandukanye. Ntabwo ari ngombwa kugira gusa imbaraga, imbaraga hamwe namahugurwa yimitima yo kumusozi, ariko nanone uzi uburyo bwo gutsinda ahantu bigoye utuje. Clutter irashobora kuba inzira nziza yo kunoza uburimbane no gushimangira imitsi ikomeye izamuka.
Amahugurwa yo mu mutwe. Usibye kwitegura kumubiri kumusozi, uzakenera kandi kwihangana mubintu. Iki nikimenyetso cyo kwihangana kwawe no kwigirira icyizere kandi birashobora kuba intandaro yo gutsinda cyangwa gutsindwa. Inzira nziza yo guhugura mu mutwe ni ugushiraho intego n'intego, ntabwo ari umukino wa nyuma, ahubwo nanone mini-intego. Imirimo mito irashobora kugufasha gukomeza gushishikara no gukomeza impinja zo kwiga.
Niba uhita urambirwa, menya neza ko gahunda yawe yo gukora itandukaniro, kandi ifite imiterere. Gerageza ahantu hatandukanye gutembera, shyira ahantu, ibitekerezo nibigoye, kandi uhindure imyitozo yawe haba murugo no hanze.