ʻO nā lole haʻuki i koho pololei ʻole ʻia e ʻae iā ʻoe e nānā i ka nani, akā e manaʻo maikaʻi hoʻi i ka wā e holo ana. Ma hope o nā mea āpau, hana ka lole i kahi hana pale nui a me ka hana o ka mea hoʻoponopono wela, a i ka wā o ka holo ʻana he mea nui ia i kēlā me kēia anilā. E noʻonoʻo mākou i loko o ka ʻatikala i nā kumuhana kumu o ka lole no ka holo ʻana, kaukaʻi ʻia i ke ʻano o ke aniau.
Mahana mai -3 a +10.
I ka wanaʻao, ke hoʻomālamalama maikaʻi nei ka lā, akā ʻaʻole i mahana ka ea, he mea nui ʻaʻole e hoʻomaka i ka wehe ʻana i ka lole ma mua o ka manawa. I ke kakahiaka nui, ke ʻaʻole ʻoi aku ka nui o ka mahana o ka lewa ma mua o 10 kekelē, pono ʻoe e holo:
- i ka pāpale lahilahi a i ʻole ka bandage e uhi i kou mau pepeiao. I loko o kēia wā, anuanu kekahi makani a maʻalahi hoʻi ke anuanu i kou mau pepeiao. I ka manawa like, wela i ka holo ʻana i ka pāpale. No laila, he bandage kūikawā e uhi wale i nā pepeiao he kūpono. I nā mahana subzero, MANDATORY ka pāpale.
- i loko o ka palule makani a i ʻole ka lole komo lima ʻole, ma lalo o kahi T-shirt a me hoʻokahi a i ʻole ʻelua mau kuhukukū e komo ai. Ma ka laulā, pono ʻoe e hoʻomanaʻo i hoʻokahi lula maʻalahi e kōkua iā ʻoe e ʻaʻahu pono i ke kau anuanu - pono e ʻaʻahu ʻia ke kino kiʻekiʻe ma kahi o 3 mau lole. Hana ka mea mua ma ke ʻano he mea hōʻiliʻili hou, pale ka lua i ka hou mai ka ʻoluʻolu o ka papa mua. ʻO ke kolu o ka papa ke ʻano pale pale makani. Inā anuanu loa i waho, a laila aia ʻelua paha papa luna. ʻO ka hopena, me kēlā ʻōnaehana, ʻaʻole e wela ka nui o ke kino, ʻaʻole hoʻi ka hypothermia. Inā maopopo iā ʻoe ʻaʻole kūpale ka papa luna i ka hana o ka pale ʻana mai ka makani a me ka hau, a laila e hoʻokau i kahi kuhukukū ʻē aʻe ma lalo o ka makani.
He kūpono loa ia e kau i ke kapa komo lima ʻole. I kēia hihia, manaʻo nui nā lima, a ma ka manawa like, hana ia i kahi hana pale i ʻoi aku ka maikaʻi ma mua o ka mea haʻihaʻi me kahi lima lōʻihi.
- ma ka liʻiliʻi he ʻelua mau lole wāwae. ʻOi aku ka pololei, pono e komo nā sweatpants a i ʻole nā leggings ma luna, a ma lalo o lākou e pono ai i hoʻokahi o nā underpants a i ʻole nā paʻa paʻa. Maʻaneʻi, ua like ke kumumanaʻo e like me ka lole no ke kino kiʻekiʻe - hōʻiliʻili ka mea i lalo i ka hou, a hāʻawi ka palule i ka pale mai ke anuanu. ʻO ka maʻamau, ʻo nā underpants wale nō ka mea e lawa ai, no ka mea, ʻo ka uha mau o nā wāwae i ka hou ma mua o ke kino A i ka hoʻoilo wale nō, i ka hau hau nui, he mea kūpono ke kau i nā underpants ʻelua.
Mahana mai + 10 a +20.
I loko o kēia wā, hiki iā ʻoe ke hoʻolei palekana i kekahi o nā mea āu e hoʻokomo ai no ka holo i nā mahina anuanu.
He aha e komo ai:
- kahi lima lima a i ʻole ka pāpale baseball, ʻoiai he hiki ke ʻole me lākou. ʻAʻole pono ʻoe e kau i ka pāpale - e wela a wela paha ke poʻo. ʻOiai inā loa ka makani anuanu, a laila hiki iā ʻoe ke hoʻāʻo e holo i ka pāpale. Eia nō naʻe, weliweli loa ka overheating o ke poʻo, keu hoʻi i ka wā o ka hoʻoikaika kino. No laila, e akahele o wela loa. Mai ia manawa e hoʻohui i kahi pilikia ʻē aʻe i ke poʻo sweating, ke wehe ʻoe i ka pāpale, e puhi ʻia e ka makani anu. Hoʻopiha kēia i nā hopena weliweli. No laila, i nā mahina mahanahana, e ʻike inā he mea kūpono ke kau ʻana i ka pāpale, a inā ʻoe e hele me ka bandage a i ʻole ka pāpale baseball.
- T-shirt a me ka kuhukukū. Hiki iā ʻoe ke komo i kahi blazer ma kahi o kahi kuhukukū. ʻO ka mea nui ka loaʻa mau o kahi T-shirt ma lalo o ka lalo e hana ma ke ʻano he ʻohi hōʻiliʻili. Lawe i kou manawa e holo nei i hoʻokahi T-shirt. A hiki i ka ea ea wela lawa, oe paha e puhi ia. E hāʻawi wale kahi T-shirt sweaty i kēia. Eia nō naʻe, i nā hoʻokūkū a i ʻole ke keʻa tempo i kēia ana wela, hiki iā ʻoe ke holo i kahi pālule hoʻokahi. Ma ke ala, i ka holo ʻana o 42 km 195 mau mika, ʻo ka mahana wela kūpono he 14-16 kekelē. A ʻoiai e holo ana i kahi marathon i ka pōkole a me nā T-shirt.
- sweatpants a leggings paha. Ma mua o ka holo pōkole. ʻOiai inā e holo wikiwiki ana ʻoe a i ʻole i ka hoʻokūkū, hiki iā ʻoe ke komo i nā pōkole pū kekahi. Eia naʻe, pono e mālama i nā wāwae mehana. No laila, pono lākou palaoa maikaʻi, a mai wehe i kou mau lole pale a hiki i ka hoʻomaka inā ʻoe i ka hoʻokūkū. ʻAʻole paha e maʻalili nā wāwae, akā ʻo nā mākala ʻaʻole mehana i ke anuanu hiki ke hana ʻaʻole ma ke ala maikaʻi loa. Inā ʻoe i hele i waho no kahi jogging māmā, a laila mai wikiwiki e hāpai i kou mau wāwae.
Mahana mai 20 a ʻoi
Hiki ke kapa ʻia kēia wela mehana. ʻOiai ʻaʻohe ao i ka lani, paʻakikī ka holo ʻana. No laila, pono e makaʻala loa me ke koho ʻana o ka lole.
- ʻaʻole loa e holo me ka ʻole o ka pālule i ka wela loa. Hoʻopiha kēia me ka ʻoiaʻiʻo o ka paʻakai e hoʻokuʻu ʻia me ka hou e kau i kou kino a pale i kou mau pores. ʻO ka hopena, e pau nā pores i ka hanu ʻana a paʻakikī loa e holo. I kēia hihia, hana ka T-shirt ma ke ʻano he ʻohi hōʻiliʻili, a ʻoi aku ka liʻiliʻi o ka waiho ʻia o ka paʻakai ma ke kino. ʻAʻole pono nā kaikamahine e koho i kēia mea.
- mai holo i kou lole wāwae. Holo i ka pōkole a i ʻole nā leggings. ʻOi aku ka maʻalahi, a ʻaʻole e wela hou kou mau wāwae. ʻAʻohe manaʻo i ka holo ʻana i ka wā wela i ka pants, koe wale no ke kū ʻana o nā ʻeke nui kahi e hiki ai iā ʻoe ke kau i kekahi mea.
- E hoʻokomo i nā aniani aniani a me ka lae a i ʻole lima lima e hōʻiliʻili i ka hou. E ninini ka hou i kahi kahawai i kēia anilā. A no laila ʻaʻole ia e kahe i kou mau maka, pono e hemo i ka manawa.
E heluhelu e pili ana i nā hiʻohiʻona o ka holo ʻana i ka wela wela i loko o ka ʻatikala. pehea e holo ai i ka wela loa
Mahana mai -3 a ma lalo
Ua kākau ʻia kahi ʻatikala ʻokoʻa e pili ana i kēia: Pehea e lole ai no ka holo ʻana i ka hoʻoilo
He aha nā kāmaʻa e holo ai, e heluhelu i ka ʻatikala: Pehea e koho ai i nā kāmaʻa holo
I mea e hoʻomaikaʻi ai i kāu mau hopena i ka holo ʻana ma nā wahi waena a me nā mamao, pono ʻoe e ʻike i ke kumu o ka holo ʻana, e like me ka hanu pololei, ʻenehana, hoʻomehana, ka hiki ke hana i ka eyeliner pololei no ka lā o ka hoʻokūkū, hana i ka ikaika ikaika i ka holo a me nā mea ʻē aʻe. No laila, paipai wau iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā hōʻike aʻo wikiō ʻokoʻa e pili ana i kēia a me nā kumuhana ʻē aʻe mai ka mea kākau o ka pūnaewele scfoton.ru, kahi āu i kēia manawa. No ka poʻe heluhelu o ka pūnaewele, manuahi nā aʻoaʻo aʻo wikiō. No ka loaʻa ʻana iā lākou, kau inoa wale nō i ka nūpepa, a i loko o kekahi mau kekona e loaʻa iā ʻoe ka haʻawina mua ma ke kaʻina e pili ana i ke kumu o ka hanu kūpono i ka wā e holo ana. Kakau inoa ma aneʻi: Ke holo nei i nā ʻōlelo aʻo wikiō ... Ua kōkua kēia mau haʻawina i mau kaukani mau kānaka a kōkua pū kekahi iā ʻoe.
