Malangizo othamanga akhala akuchulukirachulukira posachedwapa. Munkhaniyi, tikukuuzani za njira yomwe ikuyenda, momwe imasiyanirana ndi njira yothamanga, momwe zimakhudzira thanzi la wothamangayo, komanso njira yomwe ikuyenda ndi momwe othamanga ayenera kukonzekera.
Kodi njira ikuyenda bwanji?
Kufotokozera
Trail running amatchedwa dzina kuchokera ku mawu achingerezi njira kuthamanga... Awa ndi machitidwe azamasewera omwe amaphatikizapo kuthamanga mchigawo chachilengedwe mwaulere, kapena ngati mpikisano wamasewera.
Kuyenda koyenda kumaphatikizapo zinthu:
- mtanda,
- phiri lothamanga.
Mutha kuthamanga kunja kwa mzindawo, m'chilengedwe, komanso mkati mwa mzindawu: m'njira, misewu ndi mapaki osiyanasiyana.
Kusiyana kwamachitidwe oyenda komanso owoloka
Kusiyanitsa kwakukulu pakati pamayendedwe othamanga ndi oyenda mmaulendo ndi komwe maphunziro amachitikira. Chifukwa chake, panjira yothamanga, monga lamulo, amasankha malo m'mapiri, zitunda kapena mapiri, komanso nkhalango zowirira, zipululu. Nthawi zina kusiyana kwakukwera pamseu ndikoposa mita chikwi chimodzi.
Poyerekeza ndimayendedwe othamanga, mutha kufananitsa pakati pa njinga yanthawi zonse ndi njinga yamapiri.
Kuthamanga kwamtunduwu kumapereka kumverera kwabwino, kofananako pang'ono. Mukuyenda mozungulira, mumalumikizana ndi chilengedwe, mumve komanso ufulu.
Njira yodziwika
Kuthamanga kwamtunduwu kwatchuka posachedwa. Njira zoyendetsa mafani zili paliponse, makamaka ku United States of America ndi mayiko aku Europe.
Ndichizolowezi kusiyanitsa mitundu ingapo yamayendedwe othamanga. Mwachitsanzo, othamanga ena amachita masewera othamanga tsiku lililonse mumzinda, pomwe ena amapita kunja kwa tawuni kukachita masewera othamanga, komwe amakhala masiku kapena milungu ingapo.
Komanso, anthu ambiri amayenda maulendo ataliatali kupita ku chilengedwe, kumangotenga zinthu zochepa.
Mwambiri, kumayiko akumadzulo, maphunziro oterewa limodzi ndi abale, abwenzi, ogwira nawo ntchito, komanso maphunziro agalu, ndi otchuka kwambiri. Komabe, tikulimbikitsidwa kuti othamanga pawokha azionetsetsa kuti akutenga ma foni awo ndikudziwitsa okondedwa awo za njira yawo.
Malinga ndi lipoti lapadera lothamanga, lomwe linasindikizidwa mu 2010 ndi Outdoor Industry Foundation, pafupifupi anthu mamiliyoni asanu ku America, azaka zisanu ndi chimodzi kapena kupitilira apo, anali kuchita nawo njirayo.
Mu 1995, masewerawa adavomerezedwa ndi Britain Athletic Academy. Ndipo mu Novembala 2015, IAAF idayiyambitsa ngati imodzi mwanjira zamasewera.
Zotsatira zamayendedwe akuyenda paumoyo wamunthu
Trail ikuyenda bwino kwambiri ikukula:
- mgwirizano,
- mphamvu,
- chipiriro,
- kuthekera kosungabe ndende kwa nthawi yayitali.
Wothamanga nthawi zonse ayenera kukhala tcheru makamaka ndikupanga zisankho panthawi yonse yoyika phazi lake moyenera, momwe angachitire bwino sitepe yotsatira, momwe angagonjetse chopinga chomwe chikubwera panjira.
Zonsezi zimapangitsa maphunziro kukhala olemera, osiyanasiyana komanso osangalatsa. Titha kunena kuti kuyenda ndi mtundu waulendo.
Komabe, potengera mulingo wovulala, iyi ndi njira yothamanga kwambiri. Chachikulu ndikuti mukhale tcheru ndikusamala mukamenya malo okhala miyala yoterera, miyala, ndi zina zambiri.
Njira yoyendetsera njira
Poyenda, njirayi imasiyanasiyana mwanjira zina ndi njira yoyendetsera nthawi zonse. Chifukwa chake, makamaka, mikono ndi zigongono ziyenera kufalikira kwambiri panthawi yothamanga. Izi ndizofunikira kuti muzitha kuyendetsa bwino.
Kuphatikiza apo, miyendo iyenera kukwezedwa pamwamba, popeza wothamangayo amakumana ndi zopinga zingapo panjira: mizu yamitengo, miyala, miyala. Komanso, nthawi zina mumayenera kulumpha - kupita kutsogolo, kupita mbali, mwachitsanzo, mukamayenda kudutsa m'nkhalango kapena mukudumpha kuchoka pa dumbbell kupita pamwala. Poterepa, muyenera kugwira ntchito ndi manja anu.
Chifukwa chake njira iliyonse yothamanga ikhoza kukhala yapadera.
Zida
Chisamaliro chapadera chiyenera kuperekedwa ku zida za wothamanga wothamanga. M'malo mwake, uku ndikumayenda pang'ono, koma nthawi yomweyo - ndizochepera zinthu zomwe mumatenga nanu.
Zovala
Oyendetsa njanji nthawi zambiri amavala nsapato zopangidwa mwapadera zokhala ndi zidendene. Imeneyi ndi yolimba kwambiri, yopangidwa ndi pulasitiki yopepuka komanso yosavuta ya nayiloni. Nsapato zothamanga zithandizira kuteteza phazi lanu ku zovulala zomwe zingachitike chifukwa cha mayendedwe osagwirizana.
Komanso, nsapato zoyenda zili ndi mbiri yokhazikika yokhayo - izi zimatsimikizira kukhazikika mukamathamanga pamiyala, njira zamnkhalango ndi miyala.
Komanso, nsapato zotere nthawi zambiri zimakhala ndi zingwe zapadera, komanso kuwonjezera, zokutira zomwe zingalepheretse zinyalala zosiyanasiyana kulowa mkati mwa nsapato.
Zida zamatayala ziyenera kudziwika ndi kulimba kwambiri, zolimba. Komanso, nsapato izi siziyenera kuyamwa madzi ndi dothi. Zina mwa nsapato zoyenera kuyenda pamsewu ndi, mwachitsanzo, nsapato zochokera ku mtundu wa Salomon ndi Icebug.
Zovala
Panjira yothamanga, muyenera kusankha zovala ndi izi:
- chopumira,
- chosalowa madzi,
- kuchotsa chinyezi kunja,
- Zambiri.
Zovala zosanja zidzapangitsa wothamangayo kukhala womasuka, ngakhale nyengo idzakhala yotani - mphepo, mvula, chisanu.
Ndikofunika kukhala ndi zovala zosanjikiza zitatu:
- wosanjikiza pansi amakhala ngati kukhetsa chinyezi, kusiya khungu la wothamangayo louma.
- wosanjikiza wapakati amalepheretsa kutentha,
- wosanjikiza wakunja amateteza ku mphepo, mvula, komanso amachotsa nthunzi mkati mwake.
Kuphatikiza apo, matekinoloje atsopano sayima. Chifukwa chake, imathandizira minofu, yomwe imatheka chifukwa chodulidwa koyenera ndi zida zina. Minofu "siyimasulidwa" pomwe ikuyenda, zomwe zidzaonetsetsa kuti zikuyenda bwino.
Njira yakumwa
Tiyenera kusamala kwambiri ndi izi pazida zomwe ophunzira akutenga nawo mbali. Kupatula apo, kukhala ndi madzi nanu komanso kuthekera kofikira msanga nthawi iliyonse ndikofunikira kwambiri.
Pali njira zingapo zakumwa izi:
- matumba alamba komwe mutha kupachika botolo lanthawi zonse,
- zida zapadera kunyamula botolo kapena botolo m'manja mwanu,
- malamba okhala ndi zomangira mabotolo ang'onoang'ono (awa ndi otchuka kwambiri),
- wapadera hydro-chikwama. Itha kukhala ndi chidebe chamadzi, chomwe chingapezeke pogwiritsa ntchito chubu cha silicone. Kuphatikiza apo, chikwama chotere chimakhala ndi matumba apadera pazomwe mukufuna: zamagetsi, zikalata, makiyi, ndi zina zambiri.
Chisoti
Ayenera kupatsidwa chisamaliro chapadera, chifukwa nthawi zambiri kuthamanga kwachilengedwe kumachitika padzuwa lotentha. Kuphatikiza apo, imachotsa thukuta chifukwa chothamanga.
Monga chovala kumutu, zotsatirazi ndizabwino:
- chipewa,
- chipewa cha baseball,
- bandeji,
- bandana.
Opanga zida
Mutha kumvera nsapato, zovala ndi zida zina zofunika kuti muziyenda kuchokera kwa opanga awa:
- Solomo,
- Inov-8,
- La Sportiva,
- Zikopa,
- Brooks, PA
- Kutumiza
- Nkhope Yakumpoto.
Malangizo kwa Ophunzitsa Oyamba
- Njirayo iyenera kupangidwa mosamala. Kapenanso pezani gulu la anthu amalingaliro ofanana, makamaka odziwa zambiri, omwe angakuthandizeni ndi upangiri paukadaulo waukadaulo, zida, ndi zina zambiri.
- Chitani mwachifatse. M'mikhalidwe yosagwirizana, mayendedwe achidule amayenera kuchitidwa kuti azitha kuwongolera.
- Pamakwera, mutha kusintha kuthamanga mpaka panjira kuti musadzilemetse nokha ndikugwiritsa ntchito mphamvu zanu moyenera.
- Muyenera kukweza miyendo yanu pamwamba, ngakhale yayitali kwambiri kuposa cholepheretsa kutsogolo kumafunikira.
- Muyenera kungoyembekezera.
- Ngati pali wothamanga wina patsogolo, khalani patali.
- Samalani pamalo onyowa monga miyala, mitengo yakugwa.
- Ndi bwino kuyesa kudumpha chopinga m'malo mopondapo. Pamwambapa pakhoza kukhala poterera ndipo mutha kugwa ndikuvulala.
- Bweretsani zovala kuti musinthe, chifukwa kumapeto kwa kulimbitsa thupi kwanu mutha kukhala thukuta ndi uve. Komanso thaulo ipusitsa.
- Ngati mukuyenda nokha, onetsetsani kuti mukudziwa okondedwa anu za njira yanu. Tikulimbikitsanso kuti mutenge zida zamafoni zamakalasi.
Trail kuthamanga ndi kukwera mini, kuyenda mini, mini ulendo. Nzosadabwitsa kuti kutchuka kwa masewerawa kukukulira chaka chilichonse, makamaka chifukwa amatha kuchita ngati chilengedwe. Ndi momwe ziliri mumzinda. Chofunikira ndikutsatira malamulo achitetezo, sankhani zida zoyenera ndikukhala tcheru komanso mosamala. Ndipo chinthu chabwino ndikupita kukacheza ndi anthu amalingaliro ofanana, abwenzi ndi abale, omwe angakuthandizireni ndikuthandizira ndi upangiri. Tikukufunirani kulimbitsa thupi kwabwino komanso kothandiza!
