Indlela yoKhuseleko ukuntywila ekuqubheni emanzini avulekileyo

Umxholo

• Izibonelelo zokuDada kwamanzi aVulekileyo
• Iingcebiso zokuqubha zaManzi avulekileyo zabaQalayo
• Ukuqonda iingozi zokuDada kwamanzi aVulekileyo
• Uphengululo lwe

Ngaba wakha waphupha amaphupha okuba ngumhlobo weFlounder kunye nokutyibilika ngobubele kumaza omoya weAriel? Nangona ayifani ncam nokuba yinkosazana engaphantsi kwamanzi, kukho indlela yokufumana incasa yobomi be-adventure ye-H2O ngokubhukuda kwamanzi avulekileyo.

Umsebenzi, oqhele ukwenzeka kumachibi kunye nolwandle, ukhula ngokukhawuleza ekuthandeni eYurophu kunye nabantu abazizigidi ezi-4.3 abonwabela ukuqubha kumanzi avulekileyo e-UK kuphela. Ngelixa umdla e-US uye wacotha ukubamba, ubhubhane, kwaye kunye nawo, isidingo sokuphuma ngaphandle kumgama okhuselekileyo, sandise ulwazi nokuthatha inxaxheba. "Abantu abaninzi benze nantoni na ukuzama ukufumana amanzi amaninzi," utshilo uCatherine Kase, umqeqeshi oyintloko wokuqubha kwi-Olimpiki yase-USA.

Izibonelelo zokuDada kwamanzi aVulekileyo

Ukuqubha, ngokubanzi, kuza kunye neetoni zeenzuzo zempilo yomzimba kunye nengqondo, kodwa xa kufikwa kwi-laps kwi-pool vs. open-water freestyling, le yokugqibela inomphetho. Uphando lubonisa ukuqubha kumanzi abandayo (malunga ne-59 ° F / 15 ° C okanye ngaphantsi) kuhambelana nokunciphisa ukuvuvukala, amanqanaba eentlungu, kunye neempawu zokudakumba, kunye nokuhamba kwegazi okuphuculweyo kunye nokuzikhusela ngokupheleleyo.

Ukubhukuda emanzini abandayo kucingelwa ukomeleza izakhono zakho zokulawula uxinzelelo. Khawucinge nje: Xa ubethwa zezo mozulu zibandayo, impendulo yomzimba wakho yendalo yokulwa-okanye-ukubhabha iyaxhokonxa. Ke, okukhona ushukuda, kokukhona ufunda ngakumbi ukujongana nefuthe loxinzelelo lomzimba, yiyo loo nto ikwenza, ngokwethiyori, ulungele ngakumbi ukuthatha uxinzelelo lobomi ngokubanzi.

"Kum, ikwayinto enomdla kakhulu kuba ungena emanzini abandayo, kufuneka ugxile kulo mzuzu kwaye ubekhona ngepesenti eyi-100, utshilo u-Alice Goodridge, indadi evulekileyo yamanzi kunye nomsunguli weSwim Wild, ovulekileyo -ukuqubha emanzini kunye neqela labaqeqeshi eScotland, e-UK.

Nangona kunjalo, ukuba umtsha kwindawo yokubhukuda enamanzi avulekileyo, kungcono ulinde ithutyana kunokuba uye ngqo kwi-polar plunge. "Ukuba usaqala, ungangeni emanzini ngaphantsi kwe-59 ° F (15 ° C)," ucebisa uVictoria Barber, wase-U.S. Iitrayithloni kunye nomqeqeshi wokuqubha wamanzi avulekileyo. (Izinto eziNxulumeneyo: iiNzuzo ezili-10 zokuqubha eziyakwenza ukuba ungene echibini)

Iindaba ezimnandi: Kusekho izibonelelo ezininzi zokuqubha kumanzi ashushu. Ngokuqinisekileyo uyazi ukuba ukuphuma kulo naluphi na uhlobo lwendalo kunezibonelelo zempilo yengqondo, kodwa ukuzivocavoca emanzini nakwiindawo ezijikeleze indawo eluhlaza okwesibhakabhaka kufunyenwe kumanqanaba asezantsi oxinzelelo lwehomoni i-cortisol, ephucula kakhulu imood, ukuphucula ukubetha kwentliziyo, kunye nokwenza iimbono ezingcono zempilo.

Izibonelelo zokuqubha kwamanzi avulekileyo zinokubonakala ngaphandle, kananjalo -ngesikhumba sakho. "Amanzi [apholileyo] abangela i-vasoconstriction kwimithambo yegazi yobuso [kwaye] inciphisa ukudumba eluswini, kwaye ke inceda ekulweni ubomvu ebusweni kunye noxinzelelo lwe-oxidative yendalo," ucacisa uDianni Dai, ugqirha ongumhlali eRejuv Lab London.

Kwakhona, imithombo yamanzi yendalo, ngakumbi amachibi, ihlala ityebe kakhulu kwizimbiwa ezinokuba nezibonelelo zolusu. Umzekelo, i-potassium kunye nesodium zinceda ukulawula umxholo wamanzi kwiiseli zolusu kunye nokugcina ulusu olufanelekileyo, kwaye isalfure ifunyenwe ukunciphisa ukudumba kunye nokuzola ulusu, ityhila i-Dai. (Musa ukulibala ukuba usadinga i-sunscreen.)

Iingcebiso zokuqubha zaManzi avulekileyo zabaQalayo

1. Fumana indawo efanelekileyo yokubhukuda. Ngaphambi kokuba ungene ngaphakathi, uya kufuna ukufumana indawo efanelekileyo. Khangela iindawo ezilungiselelwe ukuqubha, ezibekwe esweni ngunogada, kwaye ezingenamiqobo, njengenkunkuma eninzi okanye amatye amakhulu.

Andiqinisekanga ukuba uqale ngaphi? "Buza kwizikolo zokuqubha zasekuhlaleni okanye iiklabhu malunga nokuba zinayo na iminyhadala yamanzi evulekileyo," ucebisa watsho uKase. Imithombo yeendaba kwezoluntu (okt amaqela e-Facebook) yenye indlela elungileyo yokufumana indawo yokuqubha enamanzi avulekileyo, kunye nokhangelo oluthembekileyo lukaGoogle. Ukuba ujonge ukufumana iinyawo zakho zimanzi (ngokoqobo) nabanye ngobuqabane okanye uluvo lokhuselo olongezelelekileyo, jonga iwebhusayithi ye-US Masters Swimming yeziganeko ezizayo okanye iphepha le-US Open-Water Swimming iphepha leengcebiso ngendawo ezahlukeneyo.

2. Khetha isinxibo sakho ngobulumko. Enye yeempazamo ezinkulu ze-rookie ngokuqubha emanzini avulekileyo kukukhetha kwakho iimpahla zokuqubha. Kwimeko apho ungekhe uqikelele, eli ayiloxesha lonxantathu wakho webhikini - ngokuchaseneyo. I-wetsuit (ubukhulu becala i-jumpsuit epheleleyo eyenziwe nge-neoprene) ibonelela ngokhuseleko olululo kwizinto, ngakumbi ukuba amanzi ayabanda. Kuya kufuneka uzive ungacacanga kwaye unokufuna isuntswana lokujijisana ukuze uqhubeke, kodwa kusafuneka ukwazi ukuhamba ngokukhululekileyo iingalo kunye nemilenze. Awudingi ukutyala itoni kwi-wetsuit ephezulu, nokuba. Iidolophu ezininzi ezinobungakanani bamanzi zineevenkile apho unokurenta khona isuti yosuku, utshilo uGoodridge. (Idibeneyo: I-Swimsuits emitsha unokuSebenza ngaphakathi)

Kwiinyawo zakho, unokucinga ukunxiba amaphiko, njengoko ezi "ntsimbi" zinokunceda ukuphucula ukubekwa komzimba kunye neendlela zokukhaba emanzini, utshilo uKase. Njengenye indlela, iikawusi zokubhukuda ze-neoprene zinika ukufudumala, ukubamba okongeziweyo, kunye nokukhusela ukuhamba ngeenyawo. Oku kujongeka njengokutsala i-bootie slippers kodwa zibhityile kwaye zibhetyebhetye, ke musa ukuziva unzima.

3. Ungalibali ukufudumala. Njengokuba ubuya kwenza nakuphi na ukuzilolonga, uya kufuna ukufudumala ngokufanelekileyo ngaphambi kokuba amanzi avulekileyo anyuse ubushushu bomzimba wakho, kwaye "uncede ukunciphisa umothuko wengqele," utshilo uKase.

Ngena emanzini ngokucothayo, kwaye ungaze utsibe okanye ungene ngaphakathi. Ingakumbi ukuba amanzi abekwe ngokusemthethweni 'njengabanda' (ngaphantsi kwama-59°F), ukuntywiliselwa ngokukhawuleza kunokuba nefuthe elikhulu engqondweni. kwaye ngokwasemzimbeni - kungakhathaliseki ukuba unzima kangakanani na. Ukuveza umzimba kumanzi abandayo ngokukhawuleza kunokubangela ukubulawa kwemiba evela kwi-spike kwi-adrenaline kunye ne-hyperventilation ukuya kwi-spasms ye-muscle kwaye, kwiimeko ezinzima, kunye nokuhlaselwa yintliziyo; njengoko imithambo yegazi ixinile, uxinzelelo lwegazi luyenyuka, kwaye nentliziyo ifakwa phantsi koxinzelelo olukhulu. (Ngoko ke, ukuba unentliziyo enxulumene nentliziyo okanye imeko yokujikeleza kwegazi, thetha nogqirha wakho ngaphambi kokuba uzame ukuqubha kumanzi avulekileyo.) Ukulula emanzini kunika umzimba wakho ukuthozama (kunye nengqondo) ithuba lokuqhelana.

4. Qwalasela ukhetho lwakho lwestroke. Ukulungele ukuqubha? Cinga nge-breaststroke, elungele abaqalayo, kuba "ufumana amava apheleleyo kwaye uphephe ukubeka ubuso bakho, ngamanye amaxesha kumnandi kakhulu!" utsho uGoodridge. Iindaba ezimnandi kukuba akukho ndlela ingalunganga yokwenza, ngoko ke unokuhamba nje ngokukhetha kwakho, utshilo uKase. "Ndicinga ukuba yeyona nto intle malunga namanzi avulekileyo- akukho mida," uyongeza. (Idibeneyo: Isikhokelo saBaqalayo kwiiNdlela eziDibeneyo zokubhukuda)

Nokuba ukhetha ukubetha okungakanani, kubalulekile ukuba ukhumbule ukuba ukuqubha emanzini avulekileyo kwahluke kakhulu kwiipaddles ezihamba lula echibini. “Ayizi ngokwemvelo, kwaye ayilawulwa ngendlela,” utshilo uKase. Ke khetha ubuchule apho uziva womelele.

5. Yazi imida yakho. Nokuba ubukhe wadada ithutyana, sukuya kude kakhulu. “Soloko uqubha unxuse unxweme,” ucebisa njalo uGoodridge. "Ngaphandle kokuba ngumsitho oququzelelweyo kwaye kukho ukhuseleko lwe-kayaks [i-kayaks encinci yendoda ehlala kufutshane nabantu abadadayo xa befuna uncedo], kuhlala kukhuselekile ukudada kungekude kakhulu." Kwaye khumbula ukuba kwanoyena undadi unamandla unokufumana iicramps, wongeza. I-Cramping inokubangela ngequbuliso kwaye, kwezinye iimeko, iintlungu ezibuhlungu-ezinokuba yingozi ukuba awukwazi ukuqhubeka uqubha ngenxa yoko.

Ngapha koko, sisitshixo sokukhumbula ukuba iindawo ezivulekileyo zamanzi azinayo imigangatho yolwandle- ke musa ukuxhomekeka ekubeni ukwazi ukuchukumisa ezantsi. “Ayisiyonto iyunifomu, iyehla inyuka,” ucacise watsho uBarber. "Omnye umzuzwana ungabamba umhlaba kwaye olandelayo uyanyamalala." (Idibeneyo: Eyona ndlela ihamba phambili yoBhukuda kwiNqanaba loBomi)

6. Susa itawuli ngokukhawuleza. Xa ugqibile, yenza ukufudumala kuqala. Susa izixhobo ezimanzi ASAP kwaye ube netawuli eshinyeneyo kunye neebhulukhwe ezikulungeleyo. Ndiyathanda ukuba ne-thermos enetshokholethi eshushu okanye iti xa ndiphuma emanzini, wongeza uKase.Yithathele ingqalelo indlela emnandi yokuzivuza wena kunye nomzimba wakho ngawo wonke loo msebenzi unzima.

Ukuqonda iingozi zokuDada kwamanzi aVulekileyo

Njengokudada ngokubanzi kuza neengozi zayo, ayothusi into yokuba ukuphuma emanzini avulekileyo kubonelela ngeengozi ezongezelelweyo. Nazi izikhumbuzo ezimbalwa zokhuseleko ezinokukunceda wenze uninzi lwamava akho okuqubha- kwaye mhlawumbi ude ubambe i-triathlon bug.

1. Yazi inqanaba lakho lokuqubha. Ngezinto ezongezelelweyo zokungaqiniseki (okt imisinga kunye neepateni zemozulu) akufuneki ungene emanzini avulekileyo ngaphandle kokuba udada ngokufanelekayo. Kodwa kuthetha ukuthini 'ubuchule'? UKhuseleko lwaManzi e-USA luchaza inani lamacandelo abalulekileyo, kubandakanywa ukwazi ukulinganiselwa kwakho, ukukwazi ukungena ngokukhuselekileyo emanzini ahamba phezu kwentloko yakho kunye nokuvuka kwakhona, kunye nokulawula ngempumelelo ukuphefumla kwakho ngelixa uqubha ubuncinane kwiiyadi ezingama-25.

Kungenxa yesi sizathu le nto uBarber ecebisa ukuba "ube nohlobo oluthile lokuqeqesha ngaphambi kokuba uyenze. Amaxesha amaninzi abantu abadadayo abomeleleyo abacinga ukuba abanakuyoyiswa. Abantu abaziqondi nje ukuba imilambo namachibi ayingozi kangakanani - naphina apho kungagcinwanga mntu okanye kungagadwanga khona. Ungangumntu odada ngokugqibeleleyo, kodwa emanzini avulekileyo, awuboni emazantsi, uziva unyanzelekile kwi-wetsuit, kuyabanda… zonke ezo zinto zincinci zinokubangela ixhala.

2. Ungaze udade uwedwa. Nokuba uhamba nomhlobo okanye iqela lendawo, qinisekisa ukuba uhlala uhamba nomnye umntu; imeko-bume ingatshintsha ngokukhawuleza, kwaye awufuni kubanjwa wedwa. Ukuba iqabane lakho aliqubhanga nawe, limise elunxwemeni apho linokukubona ngokucacileyo. (Idibeneyo: Isicwangciso soQeqesho lweMini-Triathlon yaBasaqalayo)

"Ndingathi umntu ebhankini ulungile njengomntu osemanzini kuba angacela uncedo," utshilo uBarber. Ukuba ungumlindi, "ungaze ungene uze uzame ukunceda umntu osengxakini. Nguwo lo mthetho. Kukho ithuba elikhulu lokuba bakurhaxise njengoko bekwimeko yovalo kwaye baya kukutsala amanzi,” utshilo. funda la manyathelo mathandathu ukunceda umntu osemanzini oxinezelekileyo kwiRoyal Life Saving Society ngaphambi kokuba aphume.

3. Yazi iindawo ezikungqongileyo. Kuya kufuneka usoloko unika ingqalelo abanye abantu abasemanzini - iindadi, iikayaker, izikhephe, i-paddleboarders, kunye nezinto zendalo ezinje ngamatye okanye izilwanyana zasendle, utshilo uGoodridge. Oku kunokuba yingozi kukhuseleko lwakho nakwintlalo-ntle yakho, ke thintela indawo ezixakekileyo okanye ezinobungozi ngokupheleleyo ukuba awuqinisekanga, okanye uqubha kwiindawo ezikhethiweyo ezibekelwe amaphenyane kunye neminye imisebenzi yamanzi.

Kukho amanyathelo onokuwathatha ukukunceda ukuba ugqame kwabanye abakwindawo ekufutshane nawe. “Ndihlala ndinxibe umnqwazi wokuqubha onemibala eqaqambileyo-iyamangalisa indlela umntu onxibe umnqwazi omnyama we-neoprene kunye ne-wetsuit edibana ngayo, ngakumbi kumachibi,” utshilo uGoodridge.

Unokuyinxiba i-tow float- ibhegi encinci ye-neon evuthuzayo kwaye incamathele esinqeni sakho ngebhanti. Ngokusisiseko uyirhuqa ngasemva kwakho, iphumle ngaphezulu kwemilenze yakho,” uchaza uGoodridge. Ayizukuphazamisa ukudada kwakho, kwaye uya "kubonakala ngakumbi."

Kwakhona qaphela iimpawu zomhlaba. Ngaphandle kweeflegi okanye iindonga ukubonisa umgama wakho, khangela ezinye iimpawu. "Xa udada, kulula ukudideka kwaye uzibuze, 'Ndiqale phi?'" Utshilo uKase. Qaphela nantoni na ebalulekileyo, njengendlu okanye indlu yabahlanguli.

4. Jonga amanzi ngaphambi kwexesha. Nanini na xa ungena kwindawo evulekileyo yamanzi, ufuna ukujonga umgangatho kunye nobushushu,” utshilo uKase, esongeza ukuba ungabuza umntu ohlangulayo ngezi zinto ukuba kukho umntu okhoyo. (Eyeleleneyo: Ndiqhubeke njani nokutyhala imida yam kwanasemva kokuba umsebenzi wam wokuqubha uphelile)

Nokuba kushushu, ubushushu bamanzi buhlala bupholile xa kuthelekiswa nomoya- kwaye uya kuwubona ngokukodwa umahluko xa uqhele ukuthatha idiphu yokuqubha eshushu.

Akukho klorine yokubulala ibhakteria emanzini, oko kuthetha ukuba usengozini enkulu yokuphuhlisa isisu, okanye usulelo lwamehlo, indlebe, ulusu, okanye inkqubo yokuphefumla. Ke ngoko, kuya kufuneka ukunqande ukuqubha emanzini avulekileyo ukuba unokusikwa okanye inxeba elivulekileyo, njengoko oku kusebenza njengokufikelela ngokulula kwebhaktheriya ukuze ingene emzimbeni kwaye ibangele usulelo.

Amaziko oLawulo noThintelo lweZifo abonelela ngophononongo lomgangatho wamanzi ngurhulumente ngurhulumente kunye noluhlu lwezinye izinto ekufuneka ziqwalaselwe. Okwangoku. kukho iindawo ekungafanelanga ukuba uqubhe kuzo, njengeendawo zokuqubha - iidreyini ezithatha amanzi aphuphumayo ezindleleni ukuya echibini okanye emlanjeni kwaye "ziya kungcoliswa yioyile, ipetroli, idizili, olo hlobo lwezinto," utshilo uBarber.

Uphengululo lwe