Izinzuzo Eziphezulu Zokushushuluza Ezweni Eliwela, Ngokusho Kowe-Olympian

-Delile

• Ukujima okusheshayo, nomzimba ogcwele.
• Kukhulisa impilo yenhliziyo yakho.
• Kulula emalungeni akho futhi kuhle emathanjeni akho.
• Ithuthukisa ukuxhumana kwakho nokushesha.
• Ungangena kuwo nganoma yisiphi isikhathi.
• Ikhulisa impilo yakho yengqondo.
• Buyekeza kwe-

Kusukela lapho ungqimba lokuqala lwempuphu luhlala phansi emhlabathini ofriziwe kuze kube ukuncibilika okukhulu kokugcina kwesizini, abashushuluzi bezindiza nabashibilika eqhweni ngokufanayo bapakisha imithambeka ngenjabulo egcwele iqhwa. Futhi nakuba leyo midlalo yesimo sezulu esibandayo iqinisekile ukuthi izokusiza ukuthi ujuluke futhi usule ikhanda lakho, ukushushuluza eqhweni - ngokungangabazeki i-underdog yesizini - ikufanele isikhathi sakho.

Ngokungafani nokushushuluza e-alpine, ukushushuluza unqamula izwe kuhilela ukushushuluza unqamule indawo ethe xaxa, ukuthembela emandleni akho nasemandleni - hhayi ekwehleni kwegquma - ukukwenza usuke endaweni engu-A uye ku-B. Ukushibilika eqhweni ngokuvamile kuqala, kufaka ukuhambisa imilenze yakho phambili nasemuva sengathi ugijima namazishi okuskiya, kuyilapho indlela yokushushuluza eyinkimbinkimbi ifaka ukuhambisa imilenze yakho uye eceleni kokunyakaza okufana nokushwibeka eqhweni. Umphumela walezi zitayela zombili: Ukuzivocavoca okunzima kakhulu, kusho uRosie Brennan, umgibeli oshushuluza izwe lase-Olimpiki ngo-2018 futhi owine amahlandla amabili kusekethe yeNdebe Yomhlaba.

Lapha, wephula izinzuzo ezinkulu kakhulu zomzimba nezengqondo zokushushuluza unqamule izwe. Futhi uma ugcina uqiniseke ngokuphelele ukuthi ubophe ama-skis athile futhi ubambe izigxobo ezimbili kulobu busika, u-Brennan uncoma ukuthi uthole isikhungo sangakini se-Nordic, lapho ongaqasha khona izinto zokusebenza, ufunde, futhi uhambe ezindleleni.

Ukujima okusheshayo, nomzimba ogcwele.

Ukushelela ezindleleni ezimbozwe yiqhwa kungase kungabonakali njengokushisisa, kodwa ukwethemba, kukhandla kakhulu kunokubukeka. “Kimina, ingxenye engcono kakhulu ngokushushuluza eqhweni ukuthi kusebenza ngokoqobo yonke imisipha onayo,” kusho uBrennan. "Kufana nemidlalo enzima kakhulu ngaleso sizathu." Ama-triceps akho namalati akho aqhubela izingongolo zakho emhlabathini futhi akuqhubekele phambili; imilenze yakho igcina umzimba wakho nokushibilika eqhweni; okhalweni lwakho nokukhazimula kwakho kusebenza ukukugcina uzinzile; futhi umgogodla wakho usiza ukudlulisa amandla owakhiqizayo emzimbeni ongaphezulu ngokusebenzisa imilenze yakho futhi ungene kuma-skis, uyachaza. (Okuhlobene: Kungani Bonke Abagijimi Badinga Ibhalansi Nokuqeqeshwa Kokuzinza)

Futhi njengoba ubiza wonke umsipha owodwa ukuze ulandele umkhondo, ushisa "inani elingenangqondo lama-calories," okwenza kube ukujima okusebenza kahle kakhulu, kunezela uBrennan. Eqinisweni, ucwaningo olushicilelwe ku Ijenali Yesayensi Yezemidlalo Nezokwelapha ithole ukuthi ihora lokushushuluza eqhweni unqamula izwe lishisa ama-calories amaningi njengamahora amabili nesigamu okushushuluza eqhweni. (Noma, ukuhambisa umzimba wakho kungaphezu kokushisa amakhalori nje.)

Kukhulisa impilo yenhliziyo yakho.

Ukushibilika eqhweni kungagcini nje ngokwakha izicubu zomzimba, kodwa ukushova njalo izinyawo zakho phambili nokushayela izingongolo zakho eqhweni nakho kwenza inhliziyo yakho ishaye, yingakho lo mdlalo uvame ukubhekwa “njengezinga legolide” lokuvivinya umzimba ebusika. Abashushuluzi bezinga lomhlaba abanqamula ezweni banamanani aphezulu kakhulu e-VO₂ max ake abikwa, ngokusho kocwaningo oluphume kulo magazini Imithi neSayensi Kwezemidlalo Nokuzivocavoca. I-ICYDK, i-VO₂ max (ukusetshenziswa okuphelele komoya-mpilo) inani eliphakeme kakhulu lomoya-mpilo umuntu angalisebenzisa ngesikhathi sokuvivinya umzimba kakhulu. Lapho umuntu ekwazi ukusebenzisa umoya-mpilo owengeziwe, amandla engeziwe angawakhiqiza, futhi isikhathi eside angawenza, ngokusho kwe-University of Virginia's School of Medicine. (FYI, ungakhuphula i-VO₂ max yakho ngalezi zeluleko.)

Ngaphezu kwalokho, i-VO₂ max ephezulu iyinkomba yokuqina komzimba okuqinile, noma ikhono lenhliziyo, amaphaphu, nemithambo yegazi lokumpompa igazi elicebile oksijini emisipheni ngesikhathi eside sokuzivocavoca umzimba. Futhi ukugcina lokhu kufaneleka komzimba kuphefumula kubalulekile, ikakhulukazi ngoba amazinga aphansi angakhuphula ubungozi bokuhlaselwa yisifo senhliziyo, ngokusho koMnyango wezeMpilo wase-U.S. "Uma usebenzisa yonke imisipha onayo, inhliziyo yakho ipompa igazi eliningi ukuhambisa umoya-mpilo emisipheni yakho, ngakho-ke inhliziyo iyaqina futhi amaphaphu akho ayaqina ekwenzeni," kunezela uBrennan. "Ngicabanga ukuthi impilo yenhliziyo mhlawumbe iyinzuzo enkulu kulo mdlalo."

Kulula emalungeni akho futhi kuhle emathanjeni akho.

Njengokugijima, ukudansa, nokuqwala izitebhisi, ukushushuluza eqhweni kuwumsebenzi othwala isisindo, okusho ukuthi umi ngezinyawo - futhi amathambo akho asekela isisindo sakho - ngaso sonke isikhathi. Lolu hlobo lomsebenzi alusizi kuphela ekwakheni imisipha, kusho uBrennan, kodwa futhi lunganciphisa ukulahleka kwamaminerali - into edambisa amathambo futhi ikhuphule ubungozi bokuphuka eyodwa - emilenzeni, ezinqeni nasesiphinini esiphansi, ngokusho kweMayo Clinic.

Impushana epakishiwe otshuza ngayo iza nezinto ezimbalwa. "Ngoba useqhweni, ukuthwala isisindo akunawo umthelela omubi wokushaya amalunga akho akwenzayo ngokugijima," kusho uBrennan. Eqinisweni, isifundo esincane esishicilelwe kulo magazini Imithi & Isayensi Kwezemidlalo Nokuzivocavoca ithole ukuthi ukushushuluza unqamule izwe kubeka amandla amancane kumajoyini esinqe aphansi kunokugijima. Futhi ngesikhathi semisebenzi enomthelela ophansi, umzimba ungaphansi kwengcindezi encane, eyehlisa ubungozi bokulimala, ikakhulukazi kulabo abane-arthritis, ngokusho koMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S. (Okuhlobene: Lo Mjikelezo Wamandla NguHannah Davis Awumthelela Omncane, Kepha Usazokujulukisa)

Kimi, ingxenye ehamba phambili ngokushushuluza unqamule izwe ukuthi isebenza ngokoqobo yonke imisipha eyodwa onayo. Kufana nemidlalo enzima kakhulu ngenxa yaleso sizathu.

URosie Brennan

Ithuthukisa ukuxhumana kwakho nokushesha.

Ukuze uzihambise kumzila we-ski onqamula izwe, udinga ukugcina isigxobo ngasinye sivunyelaniswa ne-ski ephambene, konke ngesikhathi ususa isisindo sakho sisuka kwesinye i-ski usiyise kwesinye ngawo wonke amagxathu, kusho u-Brennan. (Isibonelo, njengoba uthatha isinyathelo ngonyawo lwakho lokunene, ucindezela phansi ngesigxobo sakho sobunxele bese ngasikhathi sinye ususa sonke isisindo sakho onyaweni lwakho lwesokudla.) Uyanezela futhi zombili lezo zenzo. “Ngicabanga ukuthi umuntu angathuthuka kusuka ekuqaleni efaka ama-skis ukuze afike kulelo qophelo [lokususa sonke isisindo sakho] kuyimpumelelo enhle impela futhi ngokuqinisekile izosiza kuzo zonke izici zemidlalo nempilo,” usho kanje.

Futhi, ukushushuluza unqamule izwe kuvivinya njalo futhi kuthuthukise ukushesha kwakho. Ngenkathi ushibilika uzungeza cishe eqhweni elingamamitha ayisithupha ubude, udinga ukuba nimble futhi unyathele ngokushesha, ikakhulukazi lapho uzungeza ikona noma ushibilika uzungeza iqembu labantu, kuchaza uBrennan. "Ngokungafani nokushushuluza kwe-alpine, asinayo imiphetho yensimbi, ngakho-ke uma udinga ukuya ekhoneni, awukwazi ukuvele uncike kulo bese uqopha leli jika elihle, usho kanjalo. “Empeleni siyayinyathela, uthatha lezi zinyathelo ezincane, ezifana nomdlali weHockey noma okuthize. Konke lokho kuyisivinini. "

Ungangena kuwo nganoma yisiphi isikhathi.

Ngokungafani ne-gymnastics ne-skating skating, ezemidlalo oqala ukuziqeqeshela usemncane, ukushushuluza ngezwe elinqamula izwe kulula ukukuthatha nganoma yisiphi isikhathi empilweni yakho. Isibonelo, umama kaBrennan waqala wazama lo mdlalo ngesikhathi eseneminyaka engama-30, futhi uBrennan ngokwakhe akazange angene kuwo waze waba neminyaka eyi-14, usho kanjalo. “Kubalulekile ukuthi uzinike isikhathi sokufunda ikhono ngoba ungakwazi ukulenza impilo yakho yonke,” kuchaza yena. "Futhi ngenxa yokuthi kunomthelela ongakanani emalungeni akho nasezintweni ezinjalo, ugogo wami ushibilika eqhweni - futhi usanda kuba neminyaka engama-90." (Okuhlobene: Ukudlala Umdlalo Kungakusiza Kanjani Ukunqoba Empilweni)

Ikhulisa impilo yakho yengqondo.

Ngokuzibophela eqhweni lakho futhi uzicwilise emvelweni, ungase uthole nje ukukhululeka kwengcindezi nomfutho wemizwelo oyidingayo. Ucwaningo lubonisa ukuthi ukuvivinya umzimba emahlathini - ngisho nokuhlala nje ubheke ezihlahleni - kunganciphisa umfutho wegazi kanye namazinga amahomoni ahlobene nokucindezeleka i-cortisol ne-adrenaline, ngokusho koMnyango Wezokongiwa Kwemvelo waseNew York State. “Kumane kuwukukhululwa ekuphileni okumatasa kwempilo yansuku zonke, ukuvaleleka ngaphakathi, ukusebenza ekhaya, nanoma yini abantu abashikashikana nayo kulezi zinsuku,” kunezela uBrennan. “Kuncane kakhulu futhi kunenzuzo kakhulu. Uma unehora nje, inzuzo yokuphumela ngaphandle ubuchopho bakho ingcono kakhulu kunokuya ejimini noma ukuzama ukuzivocavoca egalaji lakho. ” (Udinga ukukholisa okwengeziwe ukuze ukhiphe ukujima kwakho? Bheka nje lezi zinzuzo.)

Ukushushuluza ezweni elinqamulelayo uqobo kunikeza izinzuzo zalo ezihlukile zezempilo yengqondo, futhi. "Engikuthandayo ngokushushuluza ukuthi ngingavele ngigqoke okushibilika eqhweni, ngiphume ngiye ehlathini, ngibe nalo muzwa omuhle, okhululekile wokundiza eqhweni, okukunika uhlobo oluthile lwenkululeko," esho. “Kuwuhlobo lwesigqi, ukuze ukwazi ukucubungula imicabango yakho futhi ujabulele umoya omusha, imvelo kanye nabo bonke ubuhle obukuzungezile.”

Buyekeza kwe-