Iingcebiso zoQeqesho lokuhamba kunye nokuLungiselela

Ukuhamba ngeenyawo luhlobo lomthambo olufikelelekayo kuluhlu olubanzi lwezakhono zomzimba, nto leyo eyenza kube ngumsebenzi omkhulu wangaphandle kubo bonke. Iinzuzo zempilo ziquka ukuphuculwa koxinzelelo lwegazi, ukulala, kunye nokunciphisa uxinzelelo kunye nokuxhalaba. Nangona kunjalo, ukuphuma kwizinto ngaphandle kokubeka imeko emzimbeni kunokukhokelela kumonzakalo omkhulu kunye neminye imiba yezempilo. Iindlela ezininzi zirhabaxa, azilingani, kwaye zinenzuzo yokuphakama, ngoko ke nezona zifundo zilula zifuna ibhalansi kunye namandla okuphepha ukwenzakala. Uqeqesho lokuhamba ngeenyawo olubandakanya amandla, i-cardio, kunye nokusebenza kuya kunceda imeko yomzimba ukuvumela uhambo ukuba lube mnandi kwaye lukhuseleke.

Uqeqesho lokuHamba

Izibini zezona nzakala zixhaphakileyo zokuhamba zihamba ukuqengqeleka iqatha kunye ne-ankle sprains. Abantu abangekho sikweni okanye abangakhange basebenze kangangexesha elithile bayacetyiswa ukuba baqale ngeentshukumo ezisisiseko kunye nemithambo yokufudumeza izihlunu kunye nokunyusa izinga lentliziyo.

Hamba/Baleka ngeSanti

• Oku kwakha izihlunu ezikhusela amadolo kunye namaqatha.

Yandisa uluhlu lweMotion

• Ukusebenzisa ibhendi yokumelana kuya komeleza izihlunu ngokwandisa kwabo ngokupheleleyo.
• Ukuma kwibhola ye-tennis okanye i-disc yebhalansi inkulu njengoko yakha izihlunu ezincinci zokuzinzisa emaqatheni nasemadolweni.

Iinqununu

• Ukwakha amandla angundoqo kuya kunceda ukugcina ibhalansi kwiindawo ezingalinganiyo.

Ii-squats kunye nemiphunga

• Gcina umqolo uthe tye kwaye uthathe i-squat nganye kwaye ujike kancinane ukuqinisa izihlunu ezingundoqo.

Ukuphusha usenyuka

• Amandla aneleyo omzimba aphezulu, ngakumbi imisipha yangemva iya kunceda kwiihambo ezide kwaye xa uthwele ipakethe enzima.

I-Cardiovascular

• Ukuhamba ujikeleze ummelwane, kwi-treadmill, okanye ibhayisekile emileyo iya kusebenza ukwandisa isakhono sentliziyo.
• Injongo kukufumana izinga lokubetha kwentliziyo ukuze kwakhiwe umthamo wemiphunga.

Amanyathelo aphezulu

• Ngaphambi kohambo lokupakisha, linganisela ipakethe - zama i-20 lbs. - kwaye unyuke kwibhentshi yepaki eyi-16 ukuya kwi-intshi ezili-18 ukuphakama.
• Yongeza iipounds ezi-5 ngeveki de ipakethe ibenzima njengoko iya kuba kukunyuka.

Amandla okuHamba uQeqesho lweBackpacking

Ukuthwala ipakethe enzima kwenza izihlunu ezininzi zisebenze, kuquka ezo zengalo namagxa, nomqolo. Ukuhamba ixesha elide kunye nobhaka kufuna ukuqhela ubunzima kunye nokuziva kwayo. Akukho nto ibeka umzimba kwipakethi engcono kunokuba ube namava kuyo.

Igxalaba neNtamo

• I-trapezius imisipha phuma emazantsi entamo.
• Apha kulapho igxalaba leepakethi lihlala khona.
• Imigibe eyomeleleyo inceda ukunqanda ukuqaqamba.
• Uninzi lobunzima bepakethi kufuneka bube bujikeleze kwaye bujikeleze esinqeni, kodwa akusoloko kusenzeka ngenxa uyilo lwepakethe kunye nesimo somzimba.

Igxalaba kunye nengalo

• The emagxeni yengalo esetyenziselwa ukunxiba kunye nokukhulula ipakethe yenza umsebenzi omninzi kwii-angles ezingaqhelekanga.
• I-rotator cuff yegxalaba isengozini kule mithwalo.

Ngasemva

• The imisipha yekhontrakthi ephezulu kunye nephakathi umva ukuzinzisa ipakethe, ngakumbi ngemithwalo enzima.
• Abaqalayo abahambahambayo kunye nabapakishi badla ngokufumana iintlungu ezibuhlungu kanye embindini wamagxa egxalaba.

Ngasemva

• The ngasemva ithatha ubunzima bamandla ekuphakamiseni nasekujikeni ikhonkco elingasemva lemisipha.

Izihlunu zesisu

• The izihlunu zesisu sebenza ukuzinzisa ipakethe xa ujija kwaye ujika.

Amagxa

• Ukuhamba, ukugoba, kunye nokuma kunye nepakethi kufuna inkxaso eqinile esuka emilenzeni.
• U namandla imilenze, ngakumbi amathanga, enza umahluko.
• An Ukuzilolonga kwabaqalayo kuyo yonke indawo yindawo elungileyo ukuqala.

Uqeqesho lokuHamba: Ukulungiselela ukuHamba ngempelaveki

• Phuma uyokwenza a uhamba kabini okanye kathathu ngeveki.
• Qinisekisa ukuba uhamba ngokukhawuleza ngokwaneleyo ukuze unyuse izinga lokubetha kwentliziyo, kwaye uyigcine kangangemizuzu engama-30 ubuncinane.
• Nxiba i-daypack enobunzima obuncinci kuhambo lweentsuku zeveki ukulungiselela izixhobo eziyimfuneko.
• Nxiba kwa ezo zihlangu uza kuzinxiba xa uhamba.
• Indlela eqinisekileyo yokufumana amadyungudyungu kukuhamba ixesha elide kwizihlangu ezingakhange zinxitywe okwethutyana okanye kwaphela.

Thatha izinto ezibalulekileyo

Ukuhamba ngeentsuku ezilula, nantsi into ebalulekileyo onokuthi ube nayo:

• Amanzi amaninzi
• Elula ikit yokunceda kumenzakalo
• Imephu – uhlobo lwephepha
• Compass
• ukutya
• Umqalisi-mlilo okanye iimatshisi
• Imela esetyenziselwa iinjongo ezininzi okanye isixhobo
• Isibane kunye neebhetri
• Umnqwazi welanga
• I-sunscreen kunye nezibuko zelanga

Qala kancinci kwaye uhambe kancinci de uzive ukhululekile kwindawo ekungqongileyo. Qala ngobunzima obukhaphukhaphu kunye nemigama emifutshane kwaye ngokuthe ngcembe wandise kubunzima obunzima kunye nemigama emide. Khumbula ukuhamba ngesantya sakho kwaye ungazami ukuba yingcaphephe.

Uqeqesho Lokuqina lwabakhweli

Ucaphulo

UChrusch, uAdam, kunye noMichelle Kavin. "Uphononongo lokulimala kwe-Musculoskeletal, i-Prehike Conditioning, kunye ne-On-Trail Injury Prevention Strategies Self-Reported by aBantu abahamba umgama omde kwi-Appalachian Trail." Intlango kunye neyeza lokusingqongileyo vol. 32,3 (2021): 322-331. doi:10.1016/j.wem.2021.04.004

Fleg, uJerome L. “Umthambo weAerobic kubantu abadala: isitshixo sokwaluphala ngempumelelo.” Discovery Medicine vol. 13,70 (2012): 223-8.

Gatterer, H et al. "Impembelelo yokuhamba veki nganye kwizinto ezibeka ingozi kwintliziyo kubantu abadala." Zeitschrift fur Gerontologie und Geriatrie vol. 48,2 (2015): 150-3. doi:10.1007/s00391-014-0622-0

Huber, Daniela, et al. "Ukuzinza kokuhamba ngeenyawo ngokudibeneyo kunye noQeqesho kwiCardiorespiratory Fitness kunye noMgangatho woBomi." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 19,7 3848. 24 Mar. 2022, doi:10.3390/ijerph19073848

Liew, uBernard, et al. "Impembelelo ye-Backpack Carriage kwi-Biomechanics yokuHamba: Ukuphononongwa okuCwangcisiweyo kunye nokuHlalutya kweMeta yokuqala." Ijenali ye-Applied biomechanics vol. 32,6 (2016): 614-629. doi:10.1123/jab.2015-0339

Li, uSimon SW, et al. "Iimpembelelo ze-backpack kunye nemithwalo ephindwe kabini kwi-postural stability." Ergonomics vol. 62,4 (2019): 537-547. doi:10.1080/00140139.2018.1552764

Li KW, Chu JC, Chen CC. Ukuncipha kwamandla, ukubonwa komgudu womzimba, kunye nexesha lonyamezelo lwemisebenzi yokubuyisela umva. Int J Environ Res kwiMpilo yoLuntu. 2019;16(7):1296. doi:10.3390/ijerph16071296

UMitten, uDenise, et al. "UkuHamba intaba: Ungenelelo olunexabiso eliphantsi, oluFikelelekayo lokukhuthaza iziNzuzo zeMpilo." Ijenali yaseMelika yonyango lwendlela yokuphila vol. 12,4 302-310. 9 Jul. 2016, doi:10.1177/1559827616658229