Yadda za a horar da Dutsen Kilimanjaro: Shirin horarwa na Kiiman

Name: Yadda za a horar da Dutsen Kilimanjaro: Shirin horarwa na Kiiman
Brand: Jaynevy Tours Co Ltd
SKU: Yadda za a horar da Dutsen Kilimanjaro: Shirin horarwa na Kiiman
Rating: 5 (512 reviews)

Dutsen Kilimanjaro, wanda yake cikin Tanzania, yana ɗaya daga cikin halaka da mafi girman dutsen da ke tsaye a duniya. Tashi zuwa tsawo na mita 5,895 (19,341 ƙafa), yana ba da wata matsala mai ban mamaki ga masu hawa. Koyaya, hau Dutsen Kara Karajin yana buƙatar horo da ya dace da shiri don tabbatar da lafiya da nasara hawa. A cikin wannan labarin, zamu tattauna wani shirin horar da Kilmanjano wanda zai taimake ka ka shirya don kasada na rayuwa.

Me yasa horar da mahimmanci don hawa dutsen Kilimanjaro?

Horo yana da mahimmanci don Hunting Dutbyanjaro saboda dalilai da yawa. Da farko dai, matsayi da yanayin ƙasa yana haifar da ƙalubale na zahiri waɗanda ke neman jure yanayin ƙasa, ƙarfi, da kuma motsa jiki. Horo yana shirya jikinka don jimre wa bukatar jiki na hawan na hawa da rage haɗarin cutar da cuta. Ari ga haka, horarwa tana inganta jabarku ta hankali kuma yana taimaka muku haɓaka ƙwarewar da ta wajaba da dabaru don hawa da tarko don hawa da tarko a babban alt ttitudes.

Yadda za a horar da Dutsen Kilimanjaro: Shirin horarwa na Kiiman

10 ga yuli, 2024

Horo yana shirya jikinka don jimre wa bukatar jiki na hawan na hawa da rage haɗarin cutar da cuta. Bugu da ƙari, horarwa tana inganta jingina hankalin ku kuma yana taimaka muku haɓaka ƙwarewar da ake buƙata da dabaru don Hawa Da Tafiiya a babban altitudes

Tsarin Kidimanjo hawa shirin horo

Don horar da nasara don Dutansen Kilimanjaro , yana da mahimmanci a bi tsarin horarwa da aka shirya wanda ya mai da hankali ne akan bangarori daban-daban na dacewa. Ga cikakken shirin horo wanda zai taimake ka ka shirya don hawan:

Horar da Cardivascular

Cutar Cardivascular shine babba don hawa Dutansen Kilimanjaro . Shiga cikin ayyukan Aerobic kamar gudana, keke, yin iyo, ko brisk tafiya don inganta ƙarfin zuciya. Manufar aƙalla minti 30 na motsa jiki na matsakaici sau biyar a mako. Sannu a hankali ƙara ƙaruwa da tsawon aikin ku don gina ƙarfin hali.

Horar da karfi

Hada karfi horo a cikin ku Hawa Kinki Hawwan Tsarin horo don gina ƙarfin tsoka da juriya. Mayar da hankali kan darasi da ke kai kafafunku, Core, da kuma jiki na sama. Squats, funges, duffai, turawa, da kuma katako sune kyakkyawan aikin da za a haɗa a cikin ayyukan ku. Manufar Horar da Taron horar da karfin mutum uku zuwa uku, bada izinin isasshen hutawa da murmurewa.

Yin yawo da Trekking

Don yin kwaikwayon yanayin Hunting Dutbyanjaro , shiga cikin jituwa mai dacewa da ayyukan tafiya. Fara tare da gajere hikai kuma a hankali ƙara wahalar da tsawon lokaci akan lokaci. Hada UPHill da ƙasa mai tafiya don shirya tsokoki naka don filayen zaka iya zuwa kan dutsen. Yin yawo tare da jakarka ta baya kuma zai taimaka muku samun dacewa don ɗaukar muhimmin kayan.

Horar da Rikici

Dutbasen Kilimanjaro's Babban iyaka shine ɗayan manyan kalubale na hawan dutse. Yi la'akari da hada horo na takaici a cikin shirin ka don ɗaukar nauyin jikinka zuwa matakan matakan oxygen a cikin mafi girman altitude. Za'a iya yin horo ta hanyar hanyoyi daban-daban, kamar barci a cikin tanti mai tsayi ko kuma ziyartar manyan wuraren da za'a iya hawa na ɗan gajeren lokaci. Shawarci tare da mai horarwa ko likita kafin a gwada horo.

Tsarin tunani

Karfin tunani yana da mahimmanci don nasara Hunting Dutbyanjaro . Haɓaka jinginar kwakwalwa ta hanyar yin tunani, gani, da tabbatattun tabbaci. Gina ƙarfin halin hankalin ku ta hankali a hankali yana ƙara yawan zaman horo da kuma turawa cikin gajiya. Ayyukan zaman da aka kwantar da hankali da wahayi yayin kalubale masu kalubale don shirya kanku don bukatun tunani na Trok.

Kilimanjaroo hau horar da shawarar tebur

Tallafin Jaynevy ya shirya Takaitar Table na makon 30 kafin a yi yunƙurin hawa Dutsen Kilimanjaro da kowa ya ci gaba da cimma nasarar taron da ya samu Tebur da ke ƙasa ya jagorance ku kan yadda za a yi amfani da ku a gaban taron taron don samun kanku a kan tarko don tarko mafi girman dutse a duniya, Dutansen Kilimanjaro

	Sati 1	Sati 2	Makon 3	Sati 4-7	Makon 7	Sati 8
Horar da Cardivascular	Gudun waje 4 KMS (mil 2)	Gudun waje 5 kms- (mil 3)	Gudun waje 6 kms- (3.5 mil)	Gudun waje 6 kms- (3.5 mil)	Hutu	Gudun waje 7 kms- (mil 4)
Horar da karfi	Squats- 1.5 hours	tura sama & squats - 2hrs	Aiki na kafa Gym / waje 4 hrs	Hutu	Planks & squats	Haske
Yin yawo da Trekking	Gajeren gajere	Matakan hawa hawainiya	Hutu	Gajere UPHill & Downhill HOTS 5 hrs	Hawa hawa 5 hrs	UPHill & Downhill HOTS
Horar da Rikici	Ana ba da shawarar iyo	Yi iyo	Horar da babban tsayi	Yi iyo tsawon awanni da yawa	Masu horar da Oxygen - Dubawa tare da kwararru da farko	Iyo
Tsarin tunani	Tunani	Yoga	Hutu	Hutu	Yoga	Mai tabbatar da gaskiya & wahayi

Shirin Horar da Kidimanjaro Faqs

Tambayoyi Yawancin masu hawaƙi suna tambaya kafin hawa dutsen Kilimanjaro

Yaya tsawon lokacin da zai ɗauki jirgin zuwa Dutsen Kilimanjaro?

Tsawon lokacin koyarwar ku ya dogara da matakin motsa jiki na yanzu da ƙwarewar. Zai fi dacewa, an bada shawara don sadaukar da ƙaramar watanni uku zuwa huɗu don horo kafin yunƙurin hawan. Wannan lokacin lokacin yana ba jikinka don dacewa da bukatun jiki na yawon shakatawa yadda yakamata.

Zan iya horarwa don Dutsen Kilimanjaro Idan ina zaune a cikin ɗakin kwana?

Rayuwa a cikin filin lebur kada ya hana ka daga horo don Dutsen Kilimanjaro. Yayin da yake iya zama kalubale don daidaita ƙwararrun murƙushe, za ku iya mai da hankali kan darasi na zuciya, horo mai ƙarfi, da horo mai ƙarfi don shirya jikin ku don hawan. Bugu da ƙari, zaku iya yin amfani da matakala ko kuma masu horarwa masu hawa don yin koyi da yanayin UPHill.

Shin ya kamata in yi hayar mai horar da mutum don horar da Kilmanjo?

Duk da yake ba lallai ba ne don yin hayar mai horar da mutum, zai iya zama mai amfani, musamman idan kun kasance sababbi ga hawan hawa ko kuma samun gogewa a cikin hawan hawa. Mai horarwa na mutum zai iya ba da jagora, ya dace da tsarin horo game da takamaiman bukatunku, kuma a tabbatar da cewa kun yi horo lafiya.

Wane kaya da kayan aiki nake buƙata don horo na Kiliman?

For Kilimanjaro training, invest in proper hiking boots, comfortable and moisture-wicking clothing, trekking poles, a backpack, and a hydration system. Ari ga haka, la'akari da sayen cututtukan cututtukan cuta, jakar mai inganci, da kuma kai. Tattaunawa tare da ƙwararrun masu hawa ko ƙwarewa na waje don tabbatar da cewa kuna da duk kayan aiki masu mahimmanci.

Shin zai yiwu a hau Dutsen Kilimanjaro ba tare da ƙwarewar hawa ba?

Haka ne, yana yiwuwa a hau Dutsen Kilimanjaro wanda ba tare da kwarewar hawa ba. Koyaya, yana da mahimmanci a sha cikakken horo da shiri don ƙara yawan damar hawa na nasara. Sarewa da kanka tare da matsalolin hawan kai, haɓaka matakin motsa jiki da ake buƙata, da kuma ɗaukar jikinka zuwa ga daidai da yadda yakamata.

Shin akwai ƙuntatawa na shekaru don hawa dutsen kiliman Kilimanjaro?

Babu takaddama mai tsauri don hawa dutsen kiliman Kilimanjaro. Koyaya, dole ne masu hawa biyu dole ne su kasance cikin ƙoshin lafiya na zahiri kuma suna tattaunawa game da mai ba da lafiyarsu kafin yunƙurin hawan, musamman idan suna da yanayin likita da aka riga aka yi. Hakanan ana bada shawarar a zabi hanyar da ta dace da matakin motsa jiki da ƙwarewar ku.

Ta yaya ake nema ta jiki shine hawa dutsen kiliman Kilimanjaro?

Hawan Dutsen Kilimanjaro yana buƙatar jiki, yana buƙatar kyakkyawan matakin motsa jiki da jurewa. Harshen masarufi, kwanaki masu yawo, da tsayi da yawa na iya ƙalubalantar ko da gogewa da gogewa. Horar da ya dace da shirye-shirye suna da mahimmanci don ƙara yawan damar samun nasara.