Maitiro Ekuchengetedza Dhivha Mune Akavhura-Mvura Kushambira

Zvemukati

• Zvakanakira Kushama-Mvura Kushambira
• Vhura-Mvura Swimming Mazano kune Vanotanga
• Kunzwisisa Njodzi dzeKushambira-Mvura Yakavhurika
• Ongororo ye

Wakambochengeta zviroto zvekushamwaridzana Flounder uye nekutsvedza kutsvedza kuburikidza nemafungu Ariel-maitiro? Kunyangwe isina kunyatso kufanana nekuva muchindakadzi ari pasi pemvura, pane nzira yekuwana kuravira kweiyo H2O hupenyu hwehupenyu kuburikidza nekushambira-kwemvura yakavhurika.

Chiitiko ichi, icho chinowanzoitika mumakungwa nemakungwa, chiri kukurumidza kusimukira mukuzivikanwa muEurope nevanhu vanosvika mamirioni mana nezviuru vanofarira kushambira-kwemvura yakavhurika kuUK chete. Nepo kufarira kuUS kwave kunonoka kubata, denda, uye pamwe naro, kudiwa kwekubuda kunze padaro rakachengeteka, kwakawedzera kuziva nekutora chikamu. "Vanhu vazhinji vakaita zvese zvavaigona kuti vaedze kuwana mvura zhinji," anodaro Catherine Kase, mudzidzisi weOlympiki wekushambira kwemvura yakavhurika weUSA Swimming.

Zvakanakira Kushama-Mvura Kushambira

Kushambira, kazhinji, kunouya ne toni yehutano hwepanyama uye hwepfungwa, asi kana zvasvika pamakumbo ari mudziva vs. open-water freestyling, iyo yekupedzisira ine mupendero. Tsvagiridzo inoratidza kushambira mumvura inotonhora (inenge 59 ° F / 15 ° C kana pazasi) inobatanidza nekudzikira kuzvimba, marwadzo, uye kuora mwoyo zviratidzo, pamwe nekuvandudzwa kwekuyerera kweropa uye kusadzivirirwa kwese.

Kushambira mumvura inotonhora inofungidzirwawo kuti inosimbisa hunyanzvi hwako hwekugadzirisa kushushikana. Chimbofunga: Kana iwe uchinge warohwa neaya anotonhora tembiricha, yako yemuviri kurwa-kana-kutiza mhinduro inokonzereswa. Nekudaro, iwe paunonyanya kushambira, iwe paunowedzera iwe kudzidza kubata nemuviri kushushikana kwekushushikana, nekudaro kuchikuita iwe, theoretically, kunyanya kugadzirira kutora kune hupenyu huzhinji zvinonetsa.

"Kwandiri, chiitiko chine pfungwa zvakare nekuti uri kupinda mumvura inotonhora, iwe unofanirwa kutarisa panguva yacho uye uve 100 muzana uripo," anodaro Alice Goodridge, mushambira wemvura yakavhurika uye muvambi weSwim Wild, yakavhurika. -mvura yekushambira uye boka rekudzidzisa muScotland, UK.

Nekudaro, kana iwe uri mutsva kuvhura-mvura yekushambira, zviri nani kumirira kwechinguva pane kungoenda wakananga kupolar plunge. "Kana iwe uri wekutanga, usapinda mumvura pasi pe 59 ° F (15 ° C)," rinopa zano Victoria Barber, U.K.-based triathlon uye yakavhurika-mvura yekushambira murairidzi. (Yakabatana: 10 Bhenefiti YeKushambira Iyo Ichave Iwe Uchipinda Padziva)

Nhau dzakanaka: Kuchine zvakawanda zvinobatsira pakushambira mumvura inodziya. Iwe unogona kunge uchiziva kuti kungove kunze mune chero rudzi rwechisikigo kune zvayakanakira hutano hwepfungwa, asi kurovedza muviri mukati nekutenderedza mvura kana nzvimbo dzebhuruu kwakawanikwa kudzikisa mazinga ehomoni yekushushikana cortisol, inovandudza mafungiro, inovandudza kushanduka kwemoyo, uye kugadzira. maonero ari nani ekugara zvakanaka.

Zvakanakira kushambira kwemvura yakavhurika zvinogona kuoneka kunze, zvakare - neganda rako. "Iyo [inotonhorera] mvura inokonzera vasoconstriction kumitsipa yeropa kumeso [uye] inoderedza kuzvimba paganda, uye nekudaro inobatsira kurwisa kutsvuka kwechiso uye kushushikana kwehutachiona hwehutachiona," anotsanangura Dianni Dai, chiremba anogara kuRejuv Lab London.

Zvakare, zvitubu zvemvura zvechisikigo, kunyanya madziva, zvinowanzo pfuma zvakanyanya mumaminerari anogona kuve nerubatsiro rweganda. Semuenzaniso, potassium uye sodium inobatsira kugadzirisa mvura yemukati masero eganda uye kuchengetedza yakakwana yeganda hydration, uye sarufa yakawanikwa inoderedza kuzvimba nekudzikamisa ganda, inoburitsa Dai. (Usakanganwa kuti uchiri kuda sunscreen.)

Vhura-Mvura Swimming Mazano kune Vanotanga

1. Tsvaga nzvimbo yakakwana yekushambira. Usati wasvetukira mukati, unenge uchida kuwana nzvimbo chaiyo. Tarisa nzvimbo dzakatemerwa kushambira, dzinoongororwa neanochengetedza, uye isina zvipingamupinyi, senge yakawanda marara kana matombo makuru.

Hauna chokwadi chekutangira? "Bvunza zvikoro zvekushambira zvemuno kana makirabhu nezve kana vaine zviitiko zvekuvhura zvemvura," anodaro Kase. Zvemagariro midhiya (kureva Facebook mapoka) ndiyo imwe nzira yakanaka yekutsvaga yemuno yakavhurika-mvura yekushambira nzvimbo, pamwe nekuvimbika kweGoogle kutsvaga. Kana uri kutarisa kuti tsoka dzako dzinyorove (chaizvoizvo) nevamwe kuitira kushamwaridzana kana imwe pfungwa yekuchengeteka, tarisa US Masters Swimming webhusaiti yezviitiko zvinouya kana peji yeU.S. Open-Water Swimming yemazano akasiyana-siyana enzvimbo.

2. Sarudza chipfeko chako nekuchenjera. Imwe yemakuru rookie zvikanganiso neakavhurika-mvura yekushambira iri mune yako sarudzo yeanoshambira. Kana iwe ukasakwanisa kufungidzira, ino haisi nguva yetriangle yako bikini - zvakapesana chaizvo. Wetsuit (chaizvoizvo jumpsuit yakazara-yakareba yakagadzirwa neoprene) inopa yakanakisa dziviriro kubva kumamiriro ekunze, kunyanya kana mvura ichitonhora. Inofanirwa kunzwa isina kusimba uye ingangoda kumbotsunya kuti uenderere mberi, asi iwe unofanirwa kunge uchikwanisa kusunungura maoko nemakumbo zvakasununguka. Iwe haufanire kuisa toni mune yakakwira-kumagumo wetsuit, chero. Madhorobha mazhinji anofarira mvura anotova nezvitoro kwaunogona kurenda sutu yezuva, anodaro Goodridge. (Related: Cute Swimsuits Unogona Kunyatso Kushanda mukati)

Nezve tsoka dzako, unogona kufunga kupfeka mapini, sezvo aya "mapapiro" anogona kubatsira kuvandudza kumisikidza muviri muviri uye kukanda hunyanzvi mumvura, anodaro Kase. Seimwe nzira, neoprene kushambira masokisi anopa kudziya, kuwedzera kubata, uye dziviriro iyo inoenda isina shangu haingoiti. Aya anoita senge anodhonza-pabootie slippers asi akatetepa uye anochinjika, saka usanzwe kunetsa.

3. Usakanganwa kudziya. Sezvaungaite chero nekurovedza muviri, iwe uchazoda kudziya zvakanaka pamberi pemvura yakavhurika kuti ushambire kusimudza tembiricha yemuviri wako, uye "kubatsira kudzikisira kutonhora kwechando," anodaro Kase.

Wade mumvura zvishoma nezvishoma, uye usazombosvetuka kana kunyura mukati. Kunyanya kana mvura yakarongedzwa zviri pamutemo se 'inotonhora' (isingasvike 59 ° F), kunyudza iwe nekukurumidza kunogona kukanganisa simba mupfungwa uye panyama - kunyangwe zviome sei kuzviona iwe pachako. Kufumura muviri kumvura inotonhorera nekukurumidza kunogona kukonzera kuuraya kwenyaya kubva kune spike muadrenaline uye hyperventilation kune mhasuru spasms uye, mune zvakakomba zviitiko, kunyangwe kurwara kwemoyo; apo tsinga dzeropa dzinotutirana, BP inomuka, uye moyo uchiiswa pasi pechisimba chakakosha. (Saizvozvo, kana iwe uine mamiriro epamoyo-ane hukama kana anotenderera, taura nachiremba wako usati waedza kushama-kwemvura yakavhurika.) Kupinda mumvura kunopa muviri wako kudzikama (uye pfungwa) mukana wekuwedzera

4. Funga nezvesarudzo yako yesitiroko. Wagadzirira kushambira? Funga nezvebreaststroke, iyo yakanaka kune vatsva, sezvo "iwe unowana ruzivo rwakakwana uye udzivise kuisa chiso chako mukati, izvo dzimwe nguva zvakanaka chaizvo!" anodaro Goodridge. Nhau dzakanaka ndedzekuti hapana nzira isiriyo yekuzviita, saka iwe unogona zvakare kungoenda nesitiroko yako yesarudzo, anodaro Kase. "Ini ndinofunga ndicho chinhu chakanaka pamusoro pemvura yakavhurika - hapana zviripo miganho," anowedzera. (Yakabatana: Yekutanga Yekutungamira kune Akasiyana maKushambira Ekurova)

Chero sitiroko yaunosarudza, zvakakosha kuyeuka kuti kushambira mumvura yakashama kwakasiyana kwazvo nemapadhi ari nyore-kuenda mudziva. "Hazviuye sezvazviri, uye hazvina kudzorwa," anodaro Kase. Saka sarudza nzira yaunonzwa yakasimba.

5. Ziva miganhu yako. Kunyange kana wanga uchituhwina kwekanguva, usaende kure. "Gara uchishambira uchienderana nemahombekombe," rinopa zano Goodridge. "Kunze kwekunge iri chiitiko chakarongeka uye kune chengetedzo kayak [diki-murume-kayak anogara padyo nevashahwi kana achida rubatsiro], zvinogara zvakachengeteka kushambira kwete kure zvakanyanya." Uye yeuka kuti kunyange munhu anoshambira akasimba anogona kuwana makumbo, anowedzera. Kupwanya kunogona kukonzera kamwe kamwe uye, mune dzimwe nguva, kurwadziwa kwakanyanya - izvo zvinogona kuva nengozi kana iwe usingakwanise kuenderera mberi nekushambira semhedzisiro.

Uyezve, zvakakosha kuyeuka kuti nzvimbo dzemvura dzakavhurika hadzina nhanho yepasi pegungwa - saka usavimbe nekugona kubata pasi. "Haisi yunifomu, inokwira nekudzika," anotsanangura Barber. "Imwe sekondi unokwanisa kunge uchibata pasi uye unotevera unonyangarika." (Yakabatana: Iwo Akanakisa Ekushambira Ekushandira Ega Ese Kusimba Chikamu)

6. Towel off ASAP. Paunenge wapedza, ita kuti kudziya kuve pekutanga. Bvisa hunyoro giya ASAP uye uve netawini gobvu uye sweat bhurukwa pawakagadzirira. "Ndinoda kuva ne thermos nechokoreti inopisa kana tii pandinobuda mumvura," anowedzera Kase.Funga senzira inotapira yekuzvipa iwe iwe nemuviri wako kune iro basa rakaoma.

Kunzwisisa Njodzi dzeKushambira-Mvura Yakavhurika

Sezvo kushambira kazhinji kuchiuya nenjodzi dzayo, hazvishamise kuti kuenda kunze kwemvura yakavhurika kunopa dzimwe njodzi. Heano zviyeuchidzo zvishoma zvekuchengetedza zvinogona kukubatsira iwe kuti unyatso kushandisa yako yekushambira ruzivo - uye pamwe kutobata iyo triathlon bug.

1. Ziva rako rekushambira. Uine zvimwe zvinhu zvekusava nechokwadi (i.e. mafashama uye maitiro emamiriro ekunze) haufanire kupinda mumvura yakavhurika kunze kwekunge iwe uchikwanisa kushambira. Asi zvinorevei 'kugona'? Mvura Chengetedzo USA inodonongodza huwandu hwezvinhu zvakakosha, zvinosanganisira kuziva zvausingakwanisi, kukwanisa kupinda zvakachengeteka mumvura inofamba pamusoro pemusoro wako nekumuka, uye nekubudirira kudzora kufema kwako uchituhwina kweinenge 25 mayadhi.

Ichi ndicho chikonzero nei Barber achiyambira kuti "uve neimwe nzira yekudzidzisa usati wambozviita. Kazhinji ndivo vanoshambira vane simba vanofunga kuti havakundike. Vanhu havango zive kuti nzizi nemakungwa zvine njodzi sei - chero kupi uko kusiri kuchengetedzwa kana kuchengetedzwa Unogona kunge uri shahwiri akanaka chaizvo, asi mumvura yakashama, hauone pasi, unonzwa wakamanikidzwa kupfeka wetsuit, kuchitonhora…

2. Usambofa wakashambira uri woga. Kunyangwe uchienda neshamwari kana boka renzvimbo, ita shuwa kuti unogara uchiperekedzwa nemumwe munhu mumwe chete; iyo nharaunda inogona kuchinja nekukurumidza, uye haudi kubatwa uri wega. Kana shamwari yako isiri kushambira newe, ita kuti vamire pamhenderekedzo apo vanogona kukuona zvakajeka. (Inoenderana: Yako Mini-Triathlon Yekudzidzisa Chirongwa Chevanotanga)

"Ndingati mumwe munhu ari mubhangi akanaka semunhu ari mumvura nekuti anogona kufonera rubatsiro," anodaro Barber. Kana iwe uri wekutarisira, "usambo pinda mukati uye edza kubatsira mumwe munhu ari mudambudziko. Ndiwo mutemo mumwe chete. Pane mukana mukuru wekukunyudza ivo vari mukutya uye vanokukwevera pasi pe mvura,” anodaro. verenga pamatanho matanhatu aya kubatsira mumwe munhu ari mumvura ari kushushikana kubva kuRoyal Life Saving Society asati abuda kunze.

3. Ziva zvakakukomberedza. Iwe unofanirwa kugara uchifunga nezve vamwe vanhu vari pamusoro pemvura - vanoshambira, vanogadzira kayaker, vanokwira zvikepe, vanokwenenzvera mapadhibhodhi, pamwe nezvinhu zvakasikwa zvakaita sematombo kana mhuka dzesango, anodaro Goodridge. Izvi zvinogona kuisa njodzi kukuchengetedza kwako uye hupenyu, saka dzivisa nzvimbo dzakabatikana kana dzine njodzi zvachose kana usina chokwadi, kana kushambira munzvimbo dzakatarwa dzakakomberedzwa nezvikepe nezvimwe zviitiko zvemvura.

Pane matanho aunotora kuti akubatsire kumira kune vamwe vari munharaunda, futi. “Ndinogara ndakapfeka heti yekutuhwina ine ruvara rwakajeka — zvinoshamisa kuti munhu akapfeka heti nhema ineoprene uye sutu yemvura zvinongosangana, kunyanya mumadhamu,” anodaro Goodridge.

Iwe unogona zvakare kupfeka tow float - diki neon bhegi rinoputika uye rinonamatira muchiuno chako kuburikidza nebhandi. "Chaizvoizvo urikudhonza shure kwako, rinogara pamusoro pemakumbo ako chete," Goodridge anotsanangura. Izvo hazvizokanganisa kushambira kwako, uye iwe ucha "kuve unoonekwa zvakanyanya."

Zvakare, cherekedza zviratidzo. Pasina mireza kana madziro kuratidza chinhambwe chako, tsvaga mamwe mamaki. “Paunenge uchituhwina zviri nyore kuvhiringika wofunga kuti, ‘Ndakatangira papi?’,” anodaro Kase. Cherechedza chero chinhu chakakosha, seimba kana imba yevarindi.

4. Tarisa mvura nguva isati yakwana. "Chero nguva iwe paunopinda pamvura yakavhurika, unoda kutarisa mhando uye tembiricha," anodaro Kase, achiwedzera kuti iwe unogona kubvunza murindi wehupenyu nezve izvi kana paine mumwe aripo. (Yakabatana: Kuramba Kwandakaita Kusundira Miganhu Yangu Kunyangwe Basa Rangu Rokushambira Rapera)

Kunyange kana riri zuva rinopisa, tembiricha yemvura inowanzotonhorera kana ichienzaniswa nemhepo - uye iwe unozonyanya kuona mutsauko kana iwe wakajaira kutora dip mumadziva ekushambira anopisa.

Iko hakuna zvakare chlorine yekuuraya mabhakitiriya mumvura, zvichireva kuti uri pangozi yekukura mudumbu, kana hutachiona hweziso, nzeve, ganda, kana mweya wekufema. Naizvozvo, iwe unofanirwa kudzivirira kushambira mumvura yakavhurika kana uine cheka yakavhurika kana ronda, sezvo izvi zvichiita sekuwana nyore mabhakitiriya kuti angangopinda mumuviri uye kukonzera hutachiona.

Iwo Centers for Disease Kudzora uye Kudzivirira inopa nyika-ne-nyika mamiriro ehunhu kuongorora uye runyorwa rwezvimwe zvinhu zvekufunga nezvazvo. Zvakadaro. kune dzimwe nzvimbo dzausingafanire kushambira, dzakadai semafashama - madhiraini anotora mafashama emvura kubva mumigwagwa inopinda mudziva kana rwizi uye "ichasvibiswa nemafuta, peturu, dhiziri, izvo zvinhu," akadaro Barber.

Ongororo ye