Ta yaya zan iya zama Don hawa Kilimanjaro
Yin mamakin yadda ya dace da bukatar ku hau kiliman din? Koya game da shiri na jiki, Nasihu na horo, da matakan motsa jiki da ake buƙata don isa taron da nasara.
Shafin motsa jiki don hawa dutsen Kilimanjaro
Hawa Dortsen Kingimanjaro wani Trek ne mara amfani, amma kada ku bar wannan yaudarar al'amura. Trek spans da yawa ta hanyar bambance-bambancen ƙasa da Altitudes, sau da yawa isa ga elects sama da mita 5,000. Duk da yake ba kwa buƙata ya zama ɗan wasa ko tsauni, kyakkyawan cututtukan zuciya, ƙarfin kafa, da kuma abubuwan tunani suna da mahimmanci. Matsakaicin shine babban kalubale, ba Hanya da kanta, don haka horo don jimorewa da yin ayyukan da yawa A ƙananan tempation na iya yin babban bambanci. Shirya duka biyu da a hankali zai kara yawan damar ku na amincewar taron.

Shafin motsa jiki don hawa dutsen Kilimanjaro
Hawa dutsen kiliman Kilimanjaro yana iya cimma burin mutane da yawa, amma yana buƙatar zahiri shiri da ƙarfin tunani. Yayin da tarko-ba motar hawa ba ce ya ƙunshi yin yawo mai nisa sau da yawa a cikin kwanaki da yawa, sau da yawa cikin sanyi, iska, da mahalli mai tsayi. Haɗin cuta shine babban damuwa, da Fitret ku, mafi kyawun jikin ku zai jimre wa kalubalen Mountain.
1. Wane irin nau'in motsa jiki ake buƙata?
- Jaruntakar Cardivascular: Sa ran tafiya 5-7 hours a rana. Mai ƙarfi huhu da zuciya suna taimaka wa jikinku yana da kyau a cikin nutsuwa.
- Karfin gwiwa: Za ku yi yawo kuma zuwa ƙasa ba a kwance ba ƙasa. Kafafu masu ƙarfi zasu rage gajiya da haɗarin rauni.
- Kyakkyawan kwanciyar hankali: Ciwon tsayayyen shi ya inganta daidaito da yana rage zuriya a bayanku yayin dogon kwanaki akan hanya.
- Halin hankali: Yanayi na iya zama da rashin lafiya-ruwan kasa, sanyi, gajiya. Juyin hankali na hankali yana da matukar muhimmanci kamar jiki ƙarfi.
2. Nagari shawarar horo
Fara horo a kalla a kalla watanni 2-3 kafin hawan ku. Ga wani asali Shirin:
- Yin hiking Aikin: Tafi a kan 5-10 km hikes mako-mako, a hankali kara zuwa baya-zuwa-baya dama tare da riba.
- Kayan aikin Cardio: Ayyuka kamar gudu, hawan keke, ko iyo sau 3-4 a mako.
- Horar da karfi: Mai da hankali kan squats, huges, da kuma katako sau biyu a mako don gina cibiya da karfin kafa.
- Horar da Horon Tarihi: Idan za ta yiwu, yi aikin yi a Tashi ko amfani da abin rufewar mashin don canza bakin ciki.
3. Shekaru da dacewa: Shin akwai iyaka?
Babu tsauraran tsawan shekaru don Kilimanjaro, da masu hawa daga shekaru 10 zuwa 80 sun isa taron. Mafi mahimmanci fiye da shekaru shine matakin motsa jiki da Shiri. Ko da mazan masu hawa suna iya yin nasara tare da pacing da ya dace da hanya zabi (zai fi dacewa hanyoyi kamar lemosho ko arewacin da'ira).
4. Wadanne hanyoyi ne mafi kyawu bisa dacewa?
- Babban Trekers sosai: Macam , Ambrwe , ko gajeriyar zaɓuɓɓukan Lemosho (7 days).
- Matsakaici ya dace ko masu farawa: Arewa da'awa ko LeMoshho tare da ƙarin lokacin acclimatization.
- Asalin motsa jiki: Hariyar Margu (Idan tare da rago da rana), ko da yake nashe Ragowa suna ƙasa da gajeren tsawon lokaci.
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- Horo tare da jakarka ta baya don kwaikwayon yanayi mai kyau.
- Hydrate da kyau kuma suna yin tafiya mai kyau a kan terrae.
- Barci a cikin tanti yayin aikace-aikace don shirya don rayuwar zango.
- Tuntuɓi likita, musamman idan kuna da yanayi masu gudana.
Tambayoyi akai-akai
Shin ina buƙatar zama ɗan wasa don hawa Kilmanjaro?
A'a, amma kyakkyawan yanayin jiki yana da mahimmanci. Tare da horo mai daidaituwa, Yawancin mutane tare da matsakaici na yau da kullun na iya yin nasara cikin nasara.
Menene mafi wuya daga hawa?
Finaddamar da na ƙarshe ga Uhuru Peak daga Barafu Camp (Daren Taron) shine mafi Grueling saboda babban yanayi da yanayin sanyi.
Zan iya horar da matakin teku?
Ee, yawancin mutane suna horar da matakin teku. Mai da hankali kan haƙuri, ƙarfi, da tsayi Hike don buga kwanaki na Trekking.
Shin gwanin tunani kuma yana da mahimmanci?
Babu shakka. Kasancewa mai himma yayin yanayi mai wahala yana taka muhimmiyar rawa a ciki Ko dai ketmit ko juya baya.
Da ƙarin tambayoyi? Kai mana a Yi hira Whatsapp ko Jaynevytsro@gmail.com Kuma za mu taimaka muku shirya don tafiya Kayiman.
Fom na saitawa
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Aika mana sako
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