Nzira Yokuramba Yakasununguka Iko Guru Kunze

Gadzirira nzvimbo yekutonhora yemamiriro okunze neyekunze kwekunze nemazano aya

Hapana chikonzero chekugara mumba kana mamiriro okunze anotanga kutonhora asi unogona kunge uchishamisika kuti unotanga sei kupisa mumamiriro ekunze kutonhora. Nebhoji rakakodzera, maitiro mashoma emamiriro okunze anotonhora, uye mafungire akanaka - kambi yechando nevanze kunze zvinogona kunge zvakakosha sezvimwe imwe nguva yegore.

• 01 ye 04

  Pfekai Mavhesi Ekutakura Kuti Uchengetedze Kutya Kwemuviri

  Isa chifukidzo chako zvakakodzera kuti usasviba. Mathesi anonyanya kupisa achaita kuti iwe upiwe, ipapo apo kutonhora kunodonha kunoshuva kusununguka uye kunoita kuti utonhe. Asi kusina zvipfeko zvakakwana zvinogona kukusiya uchidedera kunze. Nzira yakanakisisa yekuve yakanyarara mumhepo yakanyanyisa yekunze kwekunze ndeyokupfekedza zvikamu zvinoshandiswa zvakasiyana-siyana kuchinja kwechando. Tsvaga zvishandiso zvinoshandisa merino mvere dzemakwikwi nokuda kwekudziya kukuru uye kufema.

  Kupfekedza izvi: Climber Melissa Arnot akapfeka basa reTacc Performance Elevation zvigadziro pamusana wake wechitanhatu weGomo Everest yapfuura gore rino. Pamusoro pekukwira ikoko, akava mukadzi wokutanga weAmerica (uye mukadzi wechinomwe akambomira) kuti aende kugomo refu-refu pasi pasina kubhadhara oksijeni uye kurarama. Nheyo dzenheyo dzeEvaluation dzakagadzirwa kune zvikamu zvose zvebasa nemamiriro ekunze. Yakagadzirwa kubva mumakwikwi e-merino wool uye mbatya idzi zvidzidzo hazvizobatsiri chete kutarisa kutaridzika kwemuviri wako kupfurikidza kubva panguva yemasikati kuenda kune moto wemoto, asiwo vachagara vasina kunhuwa (kureba kupfuura vamwe.)

• 02 of 04

  Idya High Fat High Protein Zvokudya Kuti Ugare Wakachena

  Kana mamiriro okunze achinaya, iwe unoda kufunga nezvekudya kwako. Mumuviri wako unoda uye unoda kuchengeta mafuta akakwirira uye mapurotini-richine zvokudya. Zvimwe makirikori zvinotarisirwa kubhadhara basa remuviri kuti rirambe rakadziya mumamiriro ekunze kutonhora. Carbohydrates ndiyo inokurumidza kudya mafuta ekutsvaga kutendeukira kune simba uye iwe uchavapisa nokukurumidza paunenge uchidzidzira uye kutonhora kwemamiriro okunze. Mafuta uye mapuroteni anogara newe kwenguva yakareba uye oita sechinotyisa kupisa mafuta. Funga nezvekudya munguva yechando sekutanga moto wemoto. Iwe unoda kutsva (carbohydrates) kuti utange moto uchitanga, asiwo unoda kupisa zvishoma zvishoma (mafuta uye mapuroteni) kuti urambe uchipisa moto unopisa.

  Edzai izvi: NuttZo organic nut butters inouya mune imwe-inoshandisa mafuta emapakiti ayo akanaka kuti adye kuenderera mberi kana kuti mitanda yemitambo yakakosha yekudyisa boka rese mumusasa. Niti butters inouya mukanakisa zvinotapira sejiroti peanut uye simba rinopisa zvinomwe mbeu mbeu (pasina mbungu).

  Uye izvi: Nechitsika chakanyanya kuderedza mercury chekodhi ipi neipi yekakini, Safe Catch ndiyo yakakodzera puroteni yakakosha yekambi uye yekudya pakati pekuvhima. Vaya vanogara murenje vanozoziva kuti inobatwa zvakachengeteka uye mbanzvi yakabikwa pasina mishonga kana zvimwe zvinowedzera. Tine yakachena yakashanda kune yakakura kunze. Edza kuchengetedzwa kweKachengetedzwa kweThanks pane imwe cracker nechachera shallots uye squeeze yeakisi, kana kuvhara mu tortilla uye pamusoro nekunakidza zvitsva.

• 03 of 04

  Inwa Zvinwiwa Zvitsva Pasina caffeine

  Kunyanya kukosha kunokosha kunyange kutonhora kwemhepo, saka iwe unoda kuva nechokwadi chokuti uri kutora mvura zhinji kunyange iwe usinganzwi nyota. Zvinwiwa zvinopisa hazvisi kungodziya maoko ako paunenge uine mukombe, asi zvinogonawo kusimudza mukati memuviri wepamuviri wako. Asi zvinwiwa zvinopisa zvinoshandiswa sefivha uye tiyi ndiyo diuretics iyo inokuvhiringidza. Sarudza kunwa kusina-caffeinated kufanana nemishonga yemasera, mvura inopisa nemon uye uchi, chokoti inopisa, uye apple cider kunodziya.

  Anofarira kune izvi: Kana iwe uchida mamwe electrolytes kuti udzokezve muviri wako mushure mokunge uine zuva rekudaidzira, edza Skratch Labs kupisa zvekurovedza zvemitambo. Maapulo uye sinamoni electrolyte mix vanoshandisa zvose zvinokonzerwa nemasikirwo kuti aratidze hutano hwakanaka hwekushambadzira.

• 04 we 04

  Kurutivi vs. Synthetic Sleeping bags

  Urongwa hwako hwekurara ndohwechokwadi chinhu chinokosha chekugara uchidziya usiku apo musasa uye kune zvakawanda zvekugadzirisa kunyaradza. Usatora kukosha kwehupamhi hwakanaka hwepombi, pasi pemhepo mattress kuitira kunyaradza kukuru nekudzivirirwa kubva kunzvimbo inotonhora. Tende rakagadzirirwa kune mamiriro ese emamiriro okunze uye iyo inofema zvikuru inokosha zvakare kana iwe uri mutende musasa. Asi isu tose tinonyatsoziva cheziest cooest of our sleep system is the sleeping bag. Iwe ungangodaro unofunga kuti: Ndinofanira kutenga pasi kana kubatanidza chikwama chehope here? Uyu mubvunzo wakanaka uye mhinduro ndeyokuti: inotenderera.

  Kana iwe uchiziva kuti iwe uchave wakadzika mumamiriro ezvinhu akaoma, bhegi razara-rizere roro rinokunda kunyaradzwa nekudziya. Asi-uye icho chikuru asi, pasi hachina kuchengeta kupisa kana yakanyorova. Kana iwe wakadzika musasa mamiriro okunze ekugadzirisa maitiro ekurara kubhegi rako rakanakisisa. Pasinei nokuti iwe unosarudza pasi kana kugadzirwa, iva nechokwadi chokuti unotenga bhagi rinokurara rine kutonhora yakarongerwa kuti mhepo yakanyanyisa kupfuura iwe unotarisira kumisa.

  Exp ert Tip: Chikwama chinotonhora chokurara chinogona kutora nguva yekudziya nemuviri wako kupisa, saka kusati kwatonhorera bhagi rako inzira yakanaka yekutora usiku. Bika mvura uye uiise mumudziyo wakadzika mvura. Isai mvura inopisa mudziyo muhomwe yako yehope 20 maminiti musati marara. (Rega mvura inononoke pasi zvishoma uye kaviri chengetedza kuti mudziyo wakanyatsoiswa chisimbiso usati waisa muhomwe yako.)