1 - Ukuhamba Kwesimo Sezulu Esikhathini Esiqinile: Indlela Yokubeka I-Layer
Ukuhamba okusheshayo ngosuku olubandayo, olubuhlungu, kungakhathaliseki ukuthi luyimpilo noma lujabulisayo, lungabajabulisa futhi luqabula. Noma kungaba umzila oqondile ezinzwaneni ezibandayo, i- hypothermia , noma enye yalezi zithemba ezithatha amahora ukuze zihlwithe. Lokhu ngeke kwenzeke noma ngabe ugqoka izinto ezifanele.
Ukubusa okunye okugqoka ukuhamba okushisa ukushisa kwezulu ukugqoka izingqimba eziyokhipha umswakama, ukufaka umzimba wakho emakhazeni, nokugcina umoya nemvula. Uzodinga izendlalelo ezintathu ukwenza lokhu:
- I-Layer Base: Noma yikuphi ukugqoka okuthinta umzimba wakho ngokuqondile kufanele kwenziwe kwendwangu ezokwenza ukuba umswakama uphuze isikhumba sakho futhi ikuvimbele ukuba ungazizwa u-clammy.
- I-Layer Insulating: Izindwangu ezinhle kakhulu zendwangu yakho ephakathi yizinwele neziboya. Lolu ungqimba kufanele futhi lufake ihembe noma i-vest ukuthi ungayithatha kalula uma ushisa kakhulu (bese uphinde usule uma ubanda futhi).
- Isendlalelo Esingaphansi Kwama-Windproof ne-Water: Phezulu konke nge-jacket, mhlawumbe nge-hood, eyenzelwe ukugcina izakhi.
2 - Ukugqoka Ukuhamba Kwemoya Emoya: Izambatho zangaphansi
Izikhalazo : Ngaphansi kwakho konke kufanele ugqoke izikhalazo ezenziwe ngendwangu yokwenza izinto kunokuba ukotini noma ukuhlanganiswa kwekotini. Inayiloni noma i-polyester ingcono, njengoba ikotini izogubha futhi ngeke ime ngokushesha.
I-Bra noma i-Shimmel : Kwabesifazane, ibhola yezemidlalo eyenziwe nge-polyester yokugunda noma i-polypropylene indwangu iyisinqumo esihle. Kanti, gwema ukotini noma ama-cotton blends angakushiya uzizwe ukhululekile noma uhlahlo, futhi ubangele ukushayela okungahambi kahle.
Enye indlela yi-shimmel noma ngaphezulu kwezemidlalo noma ibhoksi ehlanganisa isigqoko sakho esingenhla ukuze unikeze ungqimba oluthe xaxa lokugxila ezinsukwini ezibandayo kakhulu.
Ukuhlukumezeka : Amadoda angase afune ukugqoka umshicileli ongaphansi komshini omfushane noma omude. Lokhu kufanele kube ngu-silika, i-polypropylene, noma enye indwangu yokuguqa.
Amathambo noma i-Long Johns : Ngamazinga okushisa angaphansi kuka-30 F, ikakhulukazi lapho imimoya iphezulu, amabhande amabili ngaphansi kwebhola lakho lingasiza ukugcina imilenze yakho ihlelekile. Isilikhi noma i-polypropylene ama-john amade amakhulu, noma ngisho nobusika-isisindo somzimba, besebenza. Amathambo noma ama-pantyhose angasiza ekuvimbeleni ukukhishwa kwamathanga namathole.
3 - Ukugqoka Ukuhamba Kwemoya Emoya: Amakhati
Uma uhamba emakhazeni, ihembe lakho kufanele lenziwe ngendwangu yokuhlambalaza kunokuba ukotini noma i-cotton blend. Ikhothini igcina ngokuthukuthuka futhi ingakushiya ubanda futhi u-clammy. Ihembe lokugqoka lendwangu lizothatha umswakama esikhumbeni sakho ngenkathi inikeza ungqimba lwesisekelo.
Njengoba kwenzeka, ama-marathons amaningi kanye nama-marathons amahafu anikezela ukuphelisa ihembe eliphelele ukugqoka ukuhamba kwasebusika, ishidi lobuciko lobuciko obude emikhono elide.
4 - Indlela Yokugqoka Ukuhamba Kwesimo Sezulu Esikhukhulayo: Amabhulukwe
Isimo sakho sezulu esibanda ukuhamba ngezinyawo kufanele futhi senziwe nge-wicking polyester indwangu. Amageyimu agijima noma ahamba kahle afaka amabhulukwe ayihle. Ukuze uhlole kalula izitayela ze-zip ze-zip kanye ne-waistband ehlanganisiwe.
Ezinsukwini ezimanzi noma zeqhwa kubaluleke kakhulu ukuthi ungagqoki ukotini. Uma ungena ku-jeans bese uthola imanzi, uzibeka ngokwakho nge-hypothermia. Eqinisweni, uma ulindele ukuhamba ngezinsuku ezinamvula, ungase ufune ukutshala imali emabhulukwe emvula angenawo amanzi . Lezi zingabiza, kepha zinganikeza nokududuzeka okukhulu. Zizophinde zigcine umoya futhi ezinye zibe nezingqimba zangaphakathi zoboya ezibandayo ezibandayo noma ukweqa, okungafinyeleleka emazingeni okushisa angaphansi kuka-30 F.
5 - Ukugqoka Ukuhamba Kwemoya Yomswakama: I-Layer Insulating
Uhlaka oluvuthayo lwe-polyester microfleece, oluguqulwa phansi, noma i-polyester egcwalisa, noma i-vesti yeboya noma ihembe le-wool lizosiza ukugcina ukuhamba okuhamba ngaphansi kwezingu-40 F. Uma uzizonda uzizwa ukhululekile, i-microfleece incane kakhulu ukuze ifane ngaphansi kwejazi elingenamanzi njalo dries ngokushesha. Bheka isitayela esifakwe kahle ukuze sibekwe kahle ngaphansi kwebhokisi. Ukufaka ungqimba wokuqapha kungcono kunokuba nje ugqoke ijajethi eyengeziwe ngoba ungayikhipha uma uzithola ushisa kakhulu.
6 - Ukugqoka Ukuhamba Kwemoya Yomswakama: IJacket
Ijacket ene-windproof ibalulekile ekuhambeni kwezulu okubandayo. Kumele futhi kube ukumelana namanzi, noma uma uhlela ukuhamba emvuleni noma eqhweni, ungenawo amanzi. Uma uhlala endaweni esomile, ungase ukhethe igobolondo elithambile legobolondo. Abakhiqizi abaningi bangaphandle banikeza amabhantshi afanelekayo, angenawo umoya, afanelekayo ukuhamba, ukuhamba ngezinyawo nokuhamba ngezinyawo.
Eminye imininingwane okumele uyibuke ku- jacket yokuhamba :
- I-two-way zipper ukuze ukwazi ukukhulula kalula ijazi elizungezile
- Iholide ekhululekile yokuvikela imvula noma umoya
- Amapokhethi alula, mhlawumbe aphihliwe
- Izimpukane zivumela ukuphefumula
- Ukusika okuzofanelana nephakethe lakho le-fanny noma isikhwama ukuze uhlale unomile.
7 - Ukugqoka Ukuhamba Kwamazulu Okushisa: Amasokisi
Kwakukhona isikhathi lapho "iresiphi" yokuhamba ngamasokisi kwakuhlanganisa ukuhlanganisa i-liner eyenziwe nge-wicking polypropylene liner ne-wool sock ukuze ihambe phezu kwayo. Manje ungathola amasokisi ahlanganisa bobabili izici ku-sock eyodwa noma ungakhetha amasokisi angewona ahlambalaza omshini angakwazi ukuwashayela. Into ebaluleke kunazo zonke okumele uyikhumbule yiningi lamasokisi akho okuhamba . Awufuni ukugqoka i-pair ebanzi kakhulu iqoqa izinzwane zakho ngaphakathi ngaphakathi kwezicathulo zakho.
8 - Ukugqoka Ukuhamba Kwemoya Ebandayo: Izicathulo
Uzodinga ukuthi izinyawo zakho zifudumele futhi zome uma uhamba emakhazeni. Enye inketho iyinhlangano ehambayo ehambayo isihlangu esinomthamo ongenamanzi nokumelana nomoya. Enye indlela ehamba phambili yokuhamba ngezinyawo noma umzila owuhambayo ogijima ongenamanzi. Khetha izicathulo zokuhamba nge-flexible sole. Uma ungakwazi ukugoba noma ukuguqula isicathulo ngezandla zakho, izinyawo zakho zizolilwa nesinyathelo ngasinye.
Amadivaysi okuThutha nokuPhepha
Ukuze uhambe ngeqhwa noma iqhwa, ungase udinge ukulinganisa izicathulo zakho ngaphandle kwedivayisi yokudonsa, njengokucacisa ukukhwabanisa, ukukusiza ukuthi ubambe ezindaweni ezilula. Izimbiza ze-Ski noma izibambo zokuhamba zinganikeza ukuzinza okwengeziwe. Uma ufuna ukuzijabulisa eqhweni, cabangela ukutshala izimali zokudoba. Lokho okukhona manje kuncane, kukhanya, futhi akudingi ukuqeqeshwa ukusebenzisa.
9 - Ukugqoka Ukuhamba Kwemoya Emoya: Isihloko
Ukumboza ikhanda lakho kuzosiza ukugcina umzimba wakho wonke ufudumele. Ezinye izici zokubheka zifaka umthethosivivinywa wokuthunga ubuso bakho ezinsukwini ezishisayo kanye nama-ear flaps. Isikhwama sakho sokuhamba kufanele singabi namanzi. Ngaphandle kokumboza ikhanda lakho, uzofuna ukugcina umzimba wakho wonke entanyeni ufudumele futhi ukhululekile. Ezinye izinketho zokuzama:
- I-Balaclava : Leli hood eliwela phezu kwekhanda lakho nentamo, ushiya ubuso bakho kuphela buveziwe. Ngokuvamile ungayidonsela emlonyeni wakho noma ekhaleni uma kudingeka.
- I-Neck Gaiter noma i-Scarf : I-neck gaiter iyimikhono ehamba entanyeni yakho ukugcina intamo yakho ifudumele. Ungakhetha inhlawulo yendabuko ukuyisebenzisa ngale njongo.
- I-buff: Lena yindwangu yensimbi enjenge-tube engakwazi ukugqoka njenge-balaclava, i-neck gaiter, noma i-hat.
Ungakhohlwa izibuko zokukhanya nezibuko zelanga. I-sunscreen iyadingeka ikakhulukazi ebusika njengoba imisebe yelanga ishaya kakhulu, futhi ingalindelekile, ikakhulukazi uma kubonakala iqhwa. Vikela umlomo wakho elangeni futhi ungagxili ngokusebenzisa i-lip balm nge-sunscreen.
10 - Ukugqoka Ukuhamba Kwemoya Yomshoshaphansi: Iiglavu
Ukugcina izandla zakho zifudumele kubalulekile. Iminwe (kanye nezinzwani nemphunga) ihlaselwa ikakhulukazi ekuguleni. Amazinyo angcono kakhulu kunamagundane wokugcina izandla zakho ezihlambulukile ngoba uma ziboshwe ndawonye ngaphakathi kwezimbili zeminwe zigcina zifudumele. Ezimweni ezibandayo ezibandayo ezigqoke izinwele ze-windproof.