Ungangena Kanjani Ngokuphepha Ekubhukuzeni Okuvulekileyo Emanzini

-Delile

• Izinzuzo zokubhukuda kwamanzi avulekile
• Amathiphu Okubhukuda Amanzi Avulekile Kwabaqalayo
• Ukuqonda Ubungozi Bokubhukuda Okungenamanzi
• Buyekeza kwe-

Wake waba namaphupho okuba umngane ka-Flounder futhi uhambe kahle phakathi kwamagagasi ngesitayela se-Ariel? Yize kungafani ncamashi nokuba yinkosazana engaphansi kwamanzi, kunendlela yokuthola ukunambitheka kwempilo ye-adventure ye-H2O ngokubhukuda kwamanzi avulekile.

Lo msebenzi, ovame ukwenzeka emachibini nasezilwandle, ukhula ngokushesha ukuthandwa eYurophu nabantu abayizigidi ezingama-4.3 bathokozela ukubhukuda kwamanzi avulekile e-UK kuphela. Ngenkathi intshisekelo e-US ibihamba kancane ukubamba, ubhubhane, futhi kanye nalo, isidingo sokuphumela ngaphandle kude nebanga eliphephile, senyuse ukuqwashisa nokubamba iqhaza. "Abantu abaningi benza konke okusemandleni abo ukuzama ukuthola amanzi amaningi," kusho uCatherine Kase, umqeqeshi oyinhloko wababhukudi bamanzi avulekile e-Olympic e-USA Swimming.

Izinzuzo zokubhukuda kwamanzi avulekile

Ukubhukuda, ngokuvamile, kuza nenani lezinzuzo zempilo engokomzimba nengqondo, kodwa uma kuziwa ekugibeni echibini uma kuqhathaniswa ne-open-water freestyling, lokhu kwakamuva kunomkhawulo. Ucwaningo lwembula ukubhukuda emanzini abandayo (acishe abe ngu-59°F/15°C noma ngaphansi) kuhlotshaniswa nokuncipha kokuvuvukala, amazinga obuhlungu, nezimpawu zokucindezeleka, kanye nokugeleza kwegazi okuthuthukisiwe kanye nokuzivikela komzimba okuphelele.

Ukubhukuda emanzini abandayo kucatshangwa ukuthi kuqinisa amakhono akho wokulawula ukucindezeleka. Cabanga nje: Uma uhlaselwa yilawo mazinga okushisa abandayo, impendulo yomzimba wakho yemvelo yokulwa-noma-ukundiza iyaqaliswa. Ngakho-ke, lapho ubhukuda kakhulu, ufunda ngokwengeziwe ukubhekana nomthelela ongokomzimba wengcindezi, ngakho-ke kukwenza, ngokwethiyori, ukulungele ukubhekana nezingcindezi ezijwayelekile zokuphila.

"Kimina, nakho kuyinto ebukekayo kakhulu ngoba ungena emanzini abandayo, kufanele ugxile okwamanje futhi ube khona ngamaphesenti ayi-100," kusho u-Alice Goodridge, obhukuda ngamanzi avulekile futhi ongumsunguli weSwim Wild, ovulekile -iqembu lokubhukuda nokuqeqesha emanzini eScotland, UK.

Kodwa-ke, uma umusha ekubhukudeni kwamanzi avulekile, kungcono ukulinda isikhashana kunokuba ungene ngqo polar plunge. "Uma usaqala, ungangeni emanzini angaphansi kuka-59 ° F (15 ° C)," kweluleka uVictoria Barber, ozinze e-U.S. Triathlon nomqeqeshi wokubhukuda wamanzi avulekile. (Okuhlobene: Izinzuzo eziyi-10 Zokubhukuda Ezizokushayela ungene echibini)

Izindaba ezinhle: Kusenezinzuzo eziningi zokubhukuda emanzini afudumele. Cishe uyazi ukuthi ukuphuma kunoma yiluphi uhlobo lwemvelo kunezinzuzo zalo zempilo yengqondo, kepha ukuzivocavoca emanzini nasezindaweni ezizungezile noma izikhala eziluhlaza okwesibhakabhaka kutholakele emazingeni aphansi e-hormone yokucindezeleka i-cortisol, yenza ngcono kakhulu imizwa, ithuthukise ukwehluka kwesilinganiso senhliziyo, futhi idale imibono engcono yenhlalakahle.

Izinzuzo zokubhukuda emanzini avulekile zingabonakala ngaphandle, futhi - ngesikhumba sakho. "Amanzi [apholile] abangela i-vasoconstriction emithanjeni yegazi ebusweni [futhi] yehlisa ukuvuvukala esikhunjeni, ngakho-ke isiza ukulwa nokubomvu ebusweni nokucindezeleka kwe-oxidative kwemvelo," kuchaza uDianni Dai, udokotela ohlala eRejuv Lab London.

Futhi, imithombo yamanzi yemvelo, ikakhulukazi amachibi, imvamisa icebe kakhulu kumaminerali angaba nezinzuzo zesikhumba. Isibonelo, i-potassium ne-sodium isiza ukulawula okuqukethwe kwamanzi kumaseli esikhumba nokugcina isikhumba kahle, futhi nesibabule sitholakale sinciphisa ukuvuvukala futhi sehlisa isikhumba, kwembula i-Dai. (Ungakhohlwa nje ukuthi usasidinga i-sunscreen.)

Amathiphu Okubhukuda Amanzi Avulekile Kwabaqalayo

1. Thola indawo yokubhukuda ephelele. Ngaphambi kokuthi ugxumele phakathi, uzofuna ukuthola indawo efanele. Bheka izindawo ezikhethelwe ukubhukuda, ziqashwe ngumqaphi, futhi azinazithiyo, ezinjengezinsalela eziningi noma amadwala amakhulu.

Awuqinisekile ukuthi ungaqala kuphi? "Buza izikole zokubhukuda zasendaweni noma amaklabhu ukuthi ngabe anayo yini imicimbi evulekile yamanzi," kuphakamisa uKase. Inkundla yezokuxhumana (okungukuthi amaqembu e-Facebook) enye indlela enhle yokuthola izindawo zokubhukuda zasendaweni ezivulekile, kanye nosesho oluthembekile lwe-Google. Uma ufuna ukuthola izinyawo zakho zimanzi (ngokoqobo) nabanye ukuhlangana noma umuzwa owengeziwe wokuphepha, hlola iwebhusayithi ye-US Masters Swimming ngemicimbi ezayo noma ikhasi le-U.S. Open-Water Swimming ukuthola iziphakamiso zendawo ezahlukahlukene.

2. Khetha ingubo yakho ngokuhlakanipha. Elinye lamaphutha amakhulu ama-rookie ngokubhukuda emanzini avulekile ukukhetha kwakho izingubo zokubhukuda. Esimeni lapho ungakwazanga ukuqagela, lesi akusona isikhathi se-bikini yakho engunxantathu - okuphambene kakhulu. I-wetsuit (empeleni i-jumpsuit yobude obugcwele eyenziwe nge-neoprene) inikeza isivikelo esihle kakhulu ezintweni, ikakhulukazi uma amanzi ebanda. Kufanele izwakale ingavumi kahle futhi ingadinga ukuphithizela ukuze uqhubeke, kepha kusamele ukwazi ukuhambisa ngokukhululeka izingalo nemilenze yakho. Awudingi ukutshala ithani ku-wetsuit ephezulu, noma. Amadolobha amaningi athanda amanzi aze abe nezitolo lapho ungaqasha khona isudi yosuku, kusho uGoodridge. (Okuhlobene: Izingubo Zokubhukuda Ezinhle Ongakwazi Ukuzisebenzela Ngazo)

Ezinyaweni zakho, ungahle ucabange ukugqoka amaphiko, njengoba lezi "zinamaphiko" zingasiza ekuthuthukiseni indlela omi ngayo umzimba wonke namasu okukhahlela emanzini, kusho uKase. Ngenye indlela, amasokisi wokubhukuda we-neoprene anikela ngemfudumalo, ukubamba okwengeziwe, nokuvikelwa okungahambi izicathulo nje. Lezi zibukeka njengama-slipper e-bootie adonsayo kodwa azacile futhi ayavumelana nezimo, ngakho-ke ungazizwa unzima.

3. Ungakhohlwa ukufudumala. Njengoba ubungenza nganoma yikuphi ukuzivocavoca, uzofuna ukufudumala kahle ngaphambi kokubhukuda emanzini avulekile ukuze ukhuphule izinga lokushisa lomzimba wakho, futhi "usize ukunciphisa ukushaqeka kwamakhaza," kuphawula u-Kase.

Ukungena emanzini kancane, futhi ungalokothi ugxumele noma ungene ngaphakathi. Ikakhulukazi uma amanzi abhekwa ngokusemthethweni 'njengamakhaza' (ngaphansi kuka-59 ° F), ukuzicwilisa ngokushesha kungaba nomthelela omkhulu ngokwengqondo futhi ngokomzimba - kungakhathaliseki ukuthi ucabanga ukuthi unzima kangakanani. Ukuveza umzimba emanzini abandayo ngokushesha kakhulu kungabangela izinkinga eziningi kusukela ekukhuphukeni kwe-adrenaline kanye ne-hyperventilation kuya kumisipha yemisipha futhi, ezimeni ezinzima, ngisho nesifo senhliziyo; njengoba imithambo yegazi incipha, umfutho wegazi uyakhuphuka, nenhliziyo ifakwa ngaphansi kwengcindezi enkulu. (Ngakho-ke, uma unesimo esihlobene nenhliziyo noma sokujikeleza kwegazi, khuluma nodokotela wakho ngaphambi kokuzama ukubhukuda kwamanzi avulekile.) Ukungena emanzini kunika umzimba wakho amandla (nengqondo) ithuba lokujwayela.

4. Cabangela ukukhetha kwakho unhlangothi. Usulungele ukubhukuda? Cabanga nge-breaststroke, elungele abasanda kuzalwa, njengoba "uthola ulwazi olugcwele futhi ugweme ukufaka ubuso bakho phakathi, okuyinto ngezinye izikhathi enhle kakhulu!" Kusho uGoodridge. Izindaba ezimnandi ukuthi ayikho indlela engafanele yokukwenza, ngakho-ke ungavele uhambe nohlangothi lwakho olukhethile, kusho uKase. "Ngicabanga ukuthi yinto enhle leyo ngamanzi avulekile - ayikho imingcele," uyanezela. (Okuhlobene: Umhlahlandlela Wabaqalayo Wemivimbo Ehlukene Yokubhukuda)

Noma ngabe ukhetha isifo siphi, kubalulekile ukukhumbula ukuthi ukubhukuda emanzini avulekile kuhluke kakhulu kuma-paddles ahamba kalula echibini. "Ayizi ngokwemvelo, futhi ayilawulwa ngendlela efanele," kusho uKase. Ngakho-ke khetha inqubo lapho uzizwa unamandla khona.

5. Yazi imingcele yakho. Noma ngabe usunesikhathi eside ubhukuda, ungaphumi kude kakhulu. "Dlala ngaso sonke isikhathi ngokuhambisana nosebe," kweluleka uGoodridge. "Ngaphandle kokuthi kungumcimbi ohlelekile futhi kunama-kayaks ezokuphepha [ama-kayak amancane endoda eyodwa ahlala eduze kwababhukudi uma edinga usizo], kuhlale kuphephile ukubhukuda kude kakhulu." Futhi khumbula ukuthi ngisho nendadi enamandla kakhulu ingathola amajaqamba, uyanezela. Ukuminyanisa kungadala ngokungazelelwe futhi, kwezinye izimo, ubuhlungu obukhulu - okungaba yingozi uma ungakwazi ukuqhubeka ubhukuda ngenxa yalokho.

Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi izindawo ezinamanzi avulekile azinawo ama-level sea floor - ngakho unganciki ekwazini ukuthinta phansi. “Akufani, kuya ngokuya phezulu,” kuchaza uBarber. "Ngomzuzwana owodwa ungaba uthinta phansi futhi olandelayo unyamalale." (Okuhlobene: Ukusebenza Okungcono Kakhulu Kokubhukuda Kuwo Wonke Amazinga Okufaneleka)

6. Licime ithawula NGOKUSHESHA. Uma usuqedile, yenza ukuthola ukufudumala kube yinto eza kuqala. Susa igiya elimanzi ASAP futhi ube nethawula elijiyile namabhulukwe okulungele. "Ngiyathanda ukuba ne-thermos eneshokoledi eshisayo noma itiye lapho ngiphuma emanzini," kunezela uKase.Kubheke njengendlela emnandi yokuzivuza wena nomzimba wakho ngawo wonke lowo msebenzi onzima.

Ukuqonda Ubungozi Bokubhukuda Okungenamanzi

Njengoba ukubhukuda ngokuvamile kuza nezingozi zako, akumangazi ukuthi ukuphuma emanzini avulekile kunikeza izingozi ezengeziwe. Nazi izikhumbuzo zokuphepha ezimbalwa ezingakusiza ukuthi usebenzise kakhulu ulwazi lwakho lokubhukuda - futhi mhlawumbe ubambe ne-triathlon bug.

1. Yazi izinga lakho lokubhukuda. Ngezinto ezingeziwe zokungaqiniseki (isb.imisinga namaphethini wesimo sezulu) akufanele ungene emanzini avulekile ngaphandle kokuthi ubhukuda onekhono. Kepha kusho ukuthini ukuthi 'ukwazi'? I-Water Safety USA iveza izinto eziningi ezibalulekile, okuhlanganisa nokwazi imikhawulo yakho, ukwazi ukungena ngokuphephile emanzini ahamba phezu kwekhanda lakho aphinde avele, kanye nokulawula ngempumelelo ukuphefumula kwakho ngenkathi ubhukuda okungenani amayadi angama-25.

Kungakho futhi uBarber eluleka ngokuthi "ube nohlobo oluthile lokuqeqesha ngaphambi kokuba ukwenze. Imvamisa ababhukudi abanamandla abacabanga ukuthi abanakunqotshwa. Abantu abaqondi nje ukuthi imifula namachibi ayingozi kangakanani - noma yikuphi okungagadiwe noma okungagadiwe - ungaba umbhukudi omuhle impela, kodwa emanzini avulekile, awukwazi ukubona phansi, uzizwa uvinjelwe kwi-wetsuit, kuyabanda… zonke lezo zinto ezincane zingadala ukukhathazeka. "

2. Ungalokothi ubhukude uwedwa. Noma ngabe uhamba nomngani noma iqembu lendawo, qiniseka ukuthi uhlala uhamba nomunye umuntu oyedwa; imvelo ingashintsha ngokushesha, futhi awufuni ukubanjwa wedwa. Uma umlingani wakho engabhukudi nawe, babeke beme ogwini lapho bezokubona khona ngokucacile. (Okuhlobene: Uhlelo Lwakho Lokuqeqeshwa Lwe-Mini-Triathlon lwabaqalayo)

“Ngingathi umuntu osebhange ukahle njengomuntu osemanzini ngoba angafona ecela usizo,” kusho uBarber. Uma ungumqaphi, "ungalinge ungene futhi uzame ukusiza umuntu osenkingeni. Umthetho owodwa lowo. Maningi amathuba okuthi uzokucwilisa njengoba esesimweni sokwethuka futhi azokudonsa ngaphansi komgwaqo. amanzi, "usho kanje. funda kulezi zinyathelo eziyisithupha ukusiza umuntu osemanzini ososizini lweRoyal Life Saving Society ngaphambi kokuphuma.

3. Qaphela indawo okuzungezile. Kufanele njalo ubabheke abanye abantu abasemanzini - ababhukudi, ama-kayaker, abagwedli bezikebhe, ama-paddleboarders, kanye nezinto zemvelo ezinjengamadwala noma izilwane zasendle, kusho uGoodridge. Lokhu kungaba yingozi ekuphepheni kwakho nasenhlalakahleni yakho, ngakho-ke gwema izindawo ezimatasa noma eziyingozi ngokuphelele uma ungaqiniseki, noma ukubhukuda ezindaweni ezikhethiwe ezivalelwe ezikebheni nakweminye imisebenzi yamanzi.

Kukhona izinyathelo ongazithatha ukukusiza ukuthi ugqame kwabanye abaseduze nawe. "Ngihlale ngigqoka isigqoko sokubhukuda esinemibala egqamile - kuyamangaza ukuthi umuntu ofake isigqoko esimnyama se-neoprene ne-wetsuit ahlangana kanjani nje, ikakhulukazi emachibini," kusho uGoodridge.

Ungase futhi ugqoke i-tow float - isikhwama esincane se-neon esiphephukayo futhi sinamathele okhalweni lwakho ngebhande. "Empeleni uyidonsa ngemuva kwakho, ihlezi ngenhla kwemilenze yakho," kuchaza uGoodridge. Ngeke kuphazamise ukubhukuda kwakho, futhi "uzobonakala kakhulu."

Futhi, phawula izimpawu zomhlaba. Ngaphandle kwamafulegi noma izindonga ezibonisa ibanga lakho, bheka abanye omaka. Uma ubhukuda kulula ukudideka uzibuze ukuthi ngiqale ngaphi,” kusho uKase. Qaphela noma yini ebalulekile, njengendlu noma iqhugwane labaqaphi.

4. Hlola amanzi kusenesikhathi. “Noma nini uma ungena emanzini avulekile, ufuna ukuhlola izinga nezinga lokushisa,” kusho uKase, wengeza ngokuthi ungabuza unogada mayelana nalawa uma ekhona. (Okuhlobene: Ngiqhubeke Kanjani Nokucindezela Imikhawulo Yami Nangemva Kokuba Umsebenzi Wami Wokubhukuda Uphelile)

Ngisho noma kuwusuku olushisayo, izinga lokushisa lamanzi ngokuvamile lipholile uma liqhathaniswa nomoya - futhi uzowuqaphela ngokukhethekile umehluko uma ujwayele ukucwiliswa emachibini okubhukuda ashisayo.

Ayikho futhi i-chlorine yokubulala amagciwane emanzini, okusho ukuthi usengcupheni eyengeziwe yokuba nesiphazamisi sesisu, noma ukutheleleka kweso, indlebe, isikhumba, noma uhlelo lokuphefumula. Ngakho-ke, kufanele ugweme ukubhukuda emanzini avulekile uma unokusikeka okuvulekile noma isilonda, ngoba lokhu kusebenza njengokufinyelela okulula kwamagciwane ukuze angene emzimbeni futhi abangele ukutheleleka.

I-Centers for Disease Control and Prevention inikeza ukubuyekezwa kwekhwalithi yamanzi yesifundazwe nesifunda kanye nohlu lwezinye izici okufanele zicatshangelwe. Noma kunjalo. kunezindawo okungafanele ubhukude kuzo, njengezindawo eziphuma ezikhukhula - imisele edonsa amanzi aphuphumayo emigwaqweni iye echibini noma emfuleni futhi "izongcoliswa uwoyela, uphethiloli, udizili, lolo hlobo lwezinto," kusho uBarber.

Buyekeza kwe-