Xa kufikwa kwintaba, amalungiselelo onke. Ukuphakamisa ukuya encotsheni yentaba kufuna inqanaba eliphezulu loqeqesho lomzimba, kunye namava ngomhlaba ohlukileyo. Ukususela ekuqeqesheni umzimba wakho kwaye ubonelele ngezakhono zobugcisa zokunyuka okukhuselekileyo kunye nokuphumelela ngaphambi kokuqeqesha ingqondo yakho ngenxa yokuzilungiselela. Iindaba ezimnandi, nangona kunjalo, ngaba intaba inokubandakanyeka kuye nabani na ukuba unempilo kwaye uzimisele ngokupheleleyo. Nokuba uza kuchitha iiyure ezimbalwa kumkhondo weentaba okanye ucwangcise ukuhamba ngeentsuku ezininzi, uqeqesho lubaluleke kakhulu. Yiyo yonke into ekufuneka uyazi malunga nokulungiselela ukukhwela:
Iinjongo zokuqala kunye nemibuzo ekufuneka isetiwe
Inani lokusebenza olifunayo lixhomekeke kuhlobo lwentaba, oya kuyenza. Zimbini iintlobo eziphambili - ukukhutshwa kunye ne-alpine. Intaba ye-Alpine yeyona ixhaphakileyo kwaye, njengommiselo, iquka i-ping elula, iphakamisa ngokuthe ngqo ngaphandle kokusebenzisa iindawo eziphezulu zokunyuka kunye neoksijini eyongezelelweyo. Uhambo oluphakamileyo, kwelinye icala, lube nentambo emiselweyo yeenkampu ezixhotywe ecaleni kwendlela, kwaye abasebenzi beenkokeli baya kuhamba baye ezantsi kwindlela eya kwi-Repes ekhuselekileyo kwaye bafake iinkampu. Zombini izitayile zifuna uqeqesho, ngakumbi kwi-peask ezintsonkothileyo kunye neehambo zeentsuku ezininzi. Kodwa ngaphakathi kwesakhelo sazo zombini iindidi kukho inani leendlela ezineendlela ezahlukeneyo zokuvavanywa kobunzima.
Kukho iintlobo ezininzi ze-anysments-enye yazo ibandakanya ukuyeka ubusuku.
KwiiNtaba ezingafakwanga, i-risile iqikelelwa kula manqanaba alandelayo:
F = kulula / kulula ngokukhwela okanye ikhephu elikhanyayo lekhephu, kwaye kunokubandakanya uhambo nge-glacier. Ezi ziphakamiso zihlala zingenazintambo (ngaphandle kweqhwa).
I-PD = i-ittle encinci: ibandakanya amanye amaqhuqhuva obunzima okanye amaqhwa anzima.
I-AD = Endaweni yokuba inzima: Ngenye yokuphakamisa okupholileyo okanye i-ikhephu yekhephu e-Ice yekhephu ngaphezulu kwe-50%. Ilungele kakhulu ukuqhwiba.
D = i-hards enelitye eliqinileyo eliqinileyo kunye / okanye i-ice okanye ikhephu ligcinelwe i-cliwers enzulu eneminyaka emininzi yamava.
I-TD = inzima kakhulu: iindlela ezinde zentaba, icinyiwe kwaye iphezulu. Ilungele kakhulu iimbeke.
I-ED = inzima kakhulu: iphakamisa ngobunzima obuqhubekayo kuloo ndawo. Ngokwesiqhelo inqanaba lokunyuka kobunzima lonyuka njengoko indlela iphakame.
Kubalulekile ukwazi ukuba zithini iinjongo zakho zokuqala. Ukuba ufuna ukufezekisa ukwanda okungaphezulu kwenqanaba lakho langoku lokuqeqeshwa komzimba, kuya kufuneka uqiniseke ukuba isicwangciso sakho sokusebenza siyakukhuthaza ngakumbi kunokuba wenze ngaphambili.
Zininzi imibuzo oya kuyo nayo iya kufuneka ibuze. Umzekelo, kuya kubakho ixesha elingakanani kwindawo enkulu kwaye liphi ixesha lokuziswa, zingaphi iintsuku oya kunyuka, zingaphi iintsuku oya kunyuka, ngaba kufuneka uqeqeshe naziphi na izakhono ezitsha (umzekelo, usebenzisa ntoni Uya kusebenzisa (umzekelo, iikati, njl. Njl.) Kwaye umthwalo ongakanani uya kuthwala. Zonke ezi zinto ziya kuchaphazela ukuba kufuneka niqeqeshe kangakanani. Kodwa ayinamsebenzi ukuba uphuphuma nini ixesha-ukuphakama, ukunyuka kunye ne-Cardiography kubalulekile kwaye kufanele ukuba ibe yinxalenye esisiseko yokulungiselela kwakho intaba. Kungenxa yoko le nto kuqeshwa ngoqeqesho lwasekunene, ukuvumela ukuba unyuke ixesha elide, hamba ngokukhawuleza, agqithise imithwalo enzima kwindlela yakho kwaye ngokukhawuleza ukubuyisa ukuphumla.
Kuba amava okanye abanamava, isikhokelo sihlala sicetyiswa. Abanakho kuphela ukhuseleko kunye nokusebenza kwenkqubo yakho, kodwa banolwazi olungcono kule ndawo, kwaye banokukunceda ukuba uhambe ngendlela. Nokuba sinesikhokelo, nangona kunjalo, imowudi yokufunda eqhubekayo isafuneka, kuba izikhokelo zikhoyo njengenkxaso, kodwa azinakusebenza nzima kuwe.
Uqeqesho loqeqesho
Ngokwesiqhelo kulungiselelwa kungaphantsi kweeveki ezisi-8 ngaphambi kokuba ukhwele. Ewe kunjalo, iya kuxhomekeka kubunzima be-vertex kunye nexesha lokunyuka. Ukuhamba kwexesha elide kunye nomhlaba onzima, ngaphambi kwexesha unokuqalisa ukufunda, ngcono. Ngeli xesha, kubalulekile ukubambelela kwimizobo engqongqo yoqeqesho. Ngokufanelekileyo, kuya kufuneka wenze imithambo kunye nokusebenza ubuncinci kathathu ngeveki. Ingaluncedo ekuqhawule phambili ishedyuli ibe ngamanqanaba aliqela aphambili:
Inqanaba lokuqala-Ukomelela komzimba
Inqanaba lokuqala loqeqesho lwakho kufuneka lijolise kuqeqesho lomzimba ngokubanzi. Ngeembaleki kunye nabo bahlala bebaleka okanye abahamba ngeenyawo, eli nqanaba linokuba lula, kwaye le ngumbandela nje wokuhlengahlengisa imisebenzi yakho. Kwabo bangasetyenziswanga kwimithambo ebanzi, eli nqanaba liya kunika umzimba wakho ixesha lakho ngokwaneleyo ukuze luziqhelanise nolawulo olutsha. Qiniseka ukuba ubandakanya zombini uqeqesho lwentliziyo kunye neemoto.
Inqanaba lesibini lilungiselela ngokubanzi ukunyuka
Emva kokuba ufake inqanaba lakho elisisiseko loqeqesho lomzimba kunye ne-Cardio kunye neZithuthi, kuya kufuneka ulungiselele umzimba wakho kwiindawo ezinamatayile. Phakamisa ukusebenza kwakho kwinqanaba elitsha usebenzisa uqeqesho olukhethekileyo lokuzintanda, njengohambo olude kunye nokuphakamisa. Zama ukulingana kuluhlu olubanzi lweentaba kunye nezixhobo ezincinci zokujonga inqanaba lakho lokuthuthuzela.
Inqanaba lesithathu-Intshukumo yobomi obufanayo
Kwinqanaba lesithathu, kufuneka uqhelisele ukunyusa okungafaniyo nalowo uza kuwenza. Oku kuthetha ukuba kufuneka uqeqeshe iimeko ezifanayo zemozulu, phatha umthwalo ofanayo wenze ixesha elide ukukhangela unyamezelo lwakho. Akusoloko kunokwenzeka - ukuba usekwe eRussia, kodwa uceba ukuya, umzekelo, kwii-ALPs, kodwa sicebisa ukuzama ukwenza isilingo sisondele kangangoko kunokwenzeka.
Yintoni ekufuneka yenziwe kwisicwangciso sakho soqeqesho
Ukuqeqeshwa izihlandlo ezininzi ngeveki yeyona ndlela ilungileyo yokulungisa umzimba wakho kuyo nayiphi na incopho. Ubukho betshathi ecacileyo ngokusebenza rhoqo nayo iqeqesha ingqondo yakho, ikulungele uvavanyo oluzayo. Kubalulekile ukwenza uqeqesho oluninzi kangangoko kunokwenzeka, lishiya ixesha elaneleyo lokubuyisela kunye nokungazigqithi de kubenzakala. Ibhalansi ibalulekile, ke ngoko sigxininisa kwimfuno yokuba nesicwangciso sokusebenza. Nazi iindawo apho kuya kufuneka ugxile khona:
Cardio. I-Cardiotozorpare iyimfuneko ukuphucula inqanaba elipheleleyo loqeqesho lwentliziyo yakho kunye nemiphunga kwaye kufanele ukuba luhlobo lokuqala loqeqesho olwenzayo xa ulungiselela intaba. Zininzi iindlela zokuzilolonga ze-aerobic ezinokwenza intliziyo yakho isuke kwaye yenza umzimba wakho uqhele ukusebenzisa ioksijini. Oku kubandakanya:
Baleka
Ibhayisekile
Ukuqubha
I-Batto itsiba
Ukudanisa
Intambo
Ukuhamba kwamandla
Ukuhamba ngeenyawo
Ibhokisi
Ukuqengqeleka
Uqeqesho lwe-Cardio kufuneka lube yinxalenye yeShedyuli yakho
Uqeqesho lwethutyana. Enye into ebalulekileyo yokufunda kwakho luqeqesho lwethutyana. Olu hlobo lomsebenzi lukhulisa isibonelelo sentliziyo, senza somelele intliziyo yakho kwaye uphucule umbundu wakho we-aeaerobic. Ibandakanya uthotho lwezinto ezisebenza nzima kakhulu ezinokutshintshana ngamaxesha okukhululeka.
Ngeli xesha lokuphumla, unokubuyisela amandla akho kunye nokuphucula imveliso iyonke ngoncedo lomfutshane, kodwa ukusebenza kakhulu. Inzuzo yoqeqesho lokuqhuba kweembeli kufuneka lusebenze kumgama ohlukeneyo. Le ndlela yenzelwe ixesha elithile liya kwandisa amandla entliziyo yakho ukuba ipompoze igazi ngomzimba.
Amandla kunye nonyamezelo. Kuzo zombini i-alpine, kunye nokukhupha intaba, uya kubandezeleka ingxowa yengxowa. Ke ngoko, nakuphi na ukuzivocavoca ezijolise kwiindawo ezifanele zithwale ubukhali obukhulu kwimithwalo enzima. Yindlela onokuthi uyiphuhlisa ngayo unyamezelo lwakho. Ngeentaba ezikwiintaba, kufuneka wandise amandla ngazo zonke izihlunu eziphambili zemilenze, kunye nezihlunu zegxolo. Ungalibali ukuba bhetyebhetye awubalulekanga kangako, ngoko ke yolula nayo ikwayimfuneko mihla le. Abanye abantu abakhweliyo baphinda bongeza i-yoga kwimo yabo yokusebenza.
Ukuhambahamba. Ukuqhela kwiimeko ezahlukeneyo zezemozulu kunye neemeko zemozulu kunyanzelekile wonke umntu olungiselela i-adventure yentaba. Ngokungafaniyo nohambo olucacileyo olungesiso, iintaba zenza iingxaki ezininzi kwiindawo eziphakamileyo. Uhlobo lwendawo inokuhluka kakhulu, ke kubalulekile ukucwangcisa uhambo ngeendlela ezahlukeneyo zelizwe. Zilungiselele amaphulo antsonkothileyo njengoko sibanjwe, kwaye sizame ukuveza usuku lwakho oluxakekileyo lokukhwela ukusuka kwindawo yokujonga ubunzima bomqolo, iiyure ze-voltage kwaye ubude bexesha elide.
Izakhono zobugcisa / iimpepha. Imo yakho kufuneka ijolise kwinkcitho yezakhono zobugcisa, ezinjengokukhwela okanye i-crab, umsebenzi wentambo okanye usebenzisa izixhobo ezahlukeneyo. Kubalulekile ukuba kungekuphela nje ukuba namandla, amandla kunye noqeqesho lwentliziyo ukuze intaba, kodwa yayazi indlela yokuhlula iindawo ezintsonkothileyo ekungekho lula ukuhamba ngayo. I-clutters inokuba yindlela entle yokuphucula ukulungelelana kwaye yomeleze ezi zihlunu zibalulekileyo zokukhwela.
Uqeqesho lwengqondo. Ukongeza kokulungela ngokwasemzimbeni weentaba, uya kufuna unyamezelo lwengqondo. Esi sisiphawuli sokuzithemba kwakho kunye nokuzithemba kwaye kunokubangela impumelelo okanye ukusilela. Eyona ndlela ilungileyo yokuqeqesha ngengqondo kukubeka iinjongo kunye neenjongo, hayi kuphela ukuphela, kodwa nangeenjongo ezincinci. Imisebenzi emincinci inokukunceda ukuba uhlale ukhuthazekile kwaye ugcina ipulse ekufundeni.
Ukuba ukhawuleze ufumane isithukuthezi, qiniseka ukuba isicwangciso sakho sokusebenza siyahlukile, kwaye sinesakhiwo esinye. Zama iindawo ezahlukeneyo zokuhamba intaba, dibanisa umhlaba, iimbono kunye nobunzima, kwaye uyohluka ukusebenza kwakho ngaphakathi nangaphandle.