Amabisa maphunziro, kupuma amasiya: mwachidule, mitundu, mafotokozedwe ndi ndemanga

Aliyense mwa akatswiri a kumachitika nthawi choncho moyo pamene muyezo ndipo ngakhale kumatheka maphunziro sadziwa. Imeneyi, zikhoza kapena akufunitsitsa kupeza njira yothetsera, kapena izo amabisa maphunziro. Kodi mtundu wa chowonjezera? ndi ubwino wake chiyani? Ndipo chimene chingapezeke pamene inu ntchito?

Kodi chigoba?

Aliyense amene amaona zoterezi chowonjezera kwa nthawi yoyamba, ndi kudabwa ndi maonekedwe ake. Kunena zoona amafanana kakang'ono kwa zida apadera olimba, koma ali ndi zizindikilo zonse makina kapena mpweya chigoba. Kodi wapadera za iwo?

Amabisa maphunziro kupuma angadwale katundu ndi bwino zotsatira za kulimbitsa thupi aliyense, kaya kuthamanga anati yoga, makalasi nkhonya kapena kulimbitsa thupi zonse ndi kutambasula. Akatswiri amanena chowonjezera izi choyambirira pulogalamu yoyeseza kuwuka kwa mapiri. Ndi kuti, kulenga zotsatira za mpweya njala ndi hypoxia anati mu kukhala chenicheni anthu m'madera okwera.

Kuchokera pa zimene mbali imakhala chigoba?

Universal chigoba tichipeza zigawo zingapo chachikulu:

• chingamu-loko kwa mutu;
• 6 wambiri mavavu (2 wokwera pa chigoba palokha ndipo 4 bodza mu phukusi umodzi);
• 1 valavu kubwereketsa (ili pakati pa chigoba cha);
• 3 and 4 anaika zina Kakhungu vavu;
• mafupa chigoba ndi manja.

Komanso, hypoxic maphunziro chigoba ndi yopangidwa ndi zisulo wapadera, wokhoza kupuma ndi chiyani sudzalepheretsa zachilengedwe mpweya mpweya wabwino. Kambirimbiri yopangira nkhani hypoallergenic zinthu zomwe ali mphamvu imeneyo ndi elasticity ndi imodzi kusuntha. Pamene kuvala chowonjezera bwinobwino atathana mwa malamba ndi zopinga wapadera kapena Velcro.

Chifukwa cha cholinga m'pofunika ntchito chigoba?

The chigoba ndi mtundu wa pulogalamu yoyeseza kwa dongosolo kupuma. Choyamba, pa ntchito yonseyi kuwonjezeka chowonjezera mu buku m'mapapo amapezeka. Chachiwiri, kuchuluka anaerobic pakhomo (m'mapapo mwanga ndi mtima bwino kupirira).

Chachitatu, makina-chigoba zimathandiza thupi lanu kutulutsa yogwira mpweya ndi ntchito bwino kwambiri. chigoba Izi bwino mwayi maphunziro kardiosistemy ndipo kwambiri kumachepetsa patsogolo pa Zochita aerobic kutopa.

Kachinayi, izo kumawonjezera yopanga mphamvu ndi bwino kuthekera kwa magawo psychophysical. Chachisanu, izo kumawonjezera katundu pa thupi lonse ndi bwino kupirira thupi lanu. Chimodzi, maphunziro ndi chotero chigoba yafupika nthawi. Mwachitsanzo, m'malo alipidwa Mphindi 60 mugone mphindi 20 zokha pa kukambiranako atasinthana maudindowo.

Chonchi chigoba, mukhoza kuchita zotsatirazi:

• kukwera njinga, njinga yamoto yovundikira, rollerblading ndi kupalasa njinga;
• kuthamanga;
• chinkhoswe mu mtundu kuyenda ;
• Masewerera a Biathlon ndi mphukira mu mukapeza ya;
• bokosi;
• ogwetsana ndi olimba;
• kuchita masewera olimbitsa thupi amawasonyeza mosiyanasiyana cha kapangidwe.

Zonsezi zimapangitsa izo chigoba angakwanitse kwa Zochita kupuma.

masewera kwambiri apadera respirators

Nthawi zambiri, ndi mpweya chigoba maphunziro ndi chilengedwe ndi oyenera mtundu uliwonse wa masewera olimbitsa thupi. Komabe, pali zitsanzo apadera kwambiri cholinga Mwachitsanzo, mwachindunji opalasa, mpikisanowo, biathletes ndi skiers.

kusiyana kunja masks

Mwa zitsanzo ambiri masks mungapeze mitundu iwiri zofunika. Woyamba akufanana ndi chigoba, ndipo chachiwiri - mpweya chigoba. Ndipo "makina" chimakwirira mphuno yanu ndi pakamwa, kusiya lotseguka maso ndi kumtunda kwa nkhope. Komanso, zitsanzo izi monga katatu konse kunja valavu ndi wapadera kopanira-chisindikizo.

Amabisa maphunziro, amene amaoneka ngati "chigoba", kuwonjezera pa alipo mkamwa ndi mphuno ndi maso akadali kutsekedwa. M'dera la maso mu Chalk awa ndi wapadera magalasi mawindo.

ndi mfundo ya chigoba chiyani?

Linayenda pulogalamu yoyeseza ukugwira ntchito motere:

• wothamanga pa kupuma chizolowezi amapezeka vavu alipo;
• pamene ntchito yobweretsa mpweya yochepa kuwonjezeka kukula m'mapapo (mungapeze mpweya kwambiri kuposa maphunziro yachibadwa);
• kumawonjezera magazi kupereka mpweya minofu onse;
• pali kulimbitsa chifundamtima;
• kumawonjezera minofu ndi kugwira ntchito kwa ubongo.

About kodi ubwino wa chigoba ndi maphunziro (kupuma amasiya) kuwonjezera waukulu, fotokozani pansipa.

Kodi ubwino wa chigoba ndi chiyani?

Komanso chowonjezera Ubwino waukulu ndi zina. Mwachitsanzo, mwangwiro oyera ndi zosavuta kukonza. Komanso, pamene ntchito mankhwala wothamanga akhoza kusankha msinkhu wanu. Choncho, malingana ndi mbali chitsanzo, inu mukhoza kuika kutalika kayeseleledwe kuti kuwuka mu mapiri mkati mapazi 3000-18000 (pafupifupi 914-5486 m). Kuti mudziwe kuti amabisa maphunziro kukhazikitsa ndi momwe angakhazikitsire mlingo wa vuto izo werenganibe.

Kodi kupirira mlingo kukana mu chigoba cha?

Mwachitsanzo, mwaganiza kumanga chowonjezera kutalika kwa mapazi 3,000, kuchita izi, kuchita zinthu zotsatirazi:

• kukhazikitsa nembanemba awiri mu malo otsegula (kutanthauza kuli nthambi ziwiri mbali);
• kutenga 2 zisoti valavu ndi mabowo anayi;
• kukhomerera kutseka kuti uchiwo usatuluke pa Kakhungu lapansi.

Kwa kulimbikira mapazi 6000 (≈1830 m) kuchita kanthu pamwamba ndi angagwirizanitse kwa mbali zonse za kuli nthambi ziwiri ndi mipata iwiri, ndi katundu mapazi 9000 (≈2740 m) - wina kutsegula. Ntchito kutalika kwa mapazi 12,000 (≈3360 m), timatenga kuli nthambi ziwiri ndi mabowo anayi ndi imodzi zomwe zimagwira ntchito zosiyanasiyana choperekedwa malo chatsekedwa. Pakuti kukana mapazi 15,000 (≈4570 m) kutenga mavavu ndi apertures awiri ndi kusiya Kakhungu chatsekedwa, ndi mapazi 18,000 (≈5500 m) - bowo limodzi (Kakhungu amakhalabe mu malo m'mbuyomu, wina lotseguka, ena chatsekedwa).

Kodi azolowere amabisa?

Amabisa maphunziro (kupuma amasiya), komanso chinthu chilichonse yachilendo, pamafunika inu kuchita zinthu zina kuti habituation pang'onopang'ono kwa izo. Poyamba, oyamba ayenera kukhazikitsa katundu zing'onozing'ono mapazi 3,000. Ndiye muyenera kuvala chigoba ndi kuchita awiri mphindi zochangamutsa kuyenda. Pakuti kuwonjezeka phased mu kugunda kuyenda ndi kuwonjezera gawo la kulumpha. Izi mlingo kuchuluka akulimbikitsidwa kusunga mphindi zosachepera 2.

Mu sitepe lachinayi ndi kusiya ndi kutambasula mfundo bwino. Kuti zimenezi zitheke, kwa miniti 1 kuchita kwambiri alili manja ndi miyendo yake. Kenako, mtolo wanu anyonyomala pang'onopang'ono ndipo pang'onopang'ono kuonjezera chiwerengero cha njira ndi nthawi maphunziro.

Amabisa maphunziro mpweya: kuisamalira

Ngati zida aliyense masewera, chigoba ayenera bwino kusamalidwa. Mwachitsanzo, woyera ndi kusambitsa chowonjezera akhoza kukhala yekha mu madzi ndi kusamba mu makina ndi koletsedwa. Yanikani likhoza kukhala mu mlengalenga. Pa kusamba m'manja, kuchotsa malaya zoteteza ndi kusamba izo. The mankhwala omwewo chimango ayenera kusonyezedwa ndi kutsitsi wapadera ndi youma ndi chopukutira yonyowa kapena mpango.

ndi ndemanga za chigoba chiyani?

Amabisa maphunziro (kupuma limiter) - ndi masiku amene amadziona bwanji, zomwe zimabweretsa mafunso ambiri ndi malingaliro. Izi zili choncho makamaka ndemanga zabwino, amene amanena za ubwino waukulu wa mankhwala. Zochepa wamba chowawa maganizo, koma ambiri a iwo zokhudzana ndi masks zosayenera ntchito kapena osakhala litsatidwe.