Ukuthi Ngakunqoba Kanjani Ukulimala—Nesizathu Sokuba Ngingakwazi Ukulinda Ukuze Ngibuyele Ekuqeqesheni

-Delile

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Kwenzeka ngoSepthemba 21. Mina nesoka lami sasise-Killington, VT ku-Spartan Sprint, umjaho wamamayela angu-4 engxenye yesifundo se-Spartan Beast World Championship. Ngemfashini evamile yomjaho wezingqinamba, satshelwa ukuthi singahlela ukuqwala izintaba, ukudabula amanzi, ukuthwala izinto ezisindayo kakhulu, nokwenza noma kuphi ukusuka kuma-burgues angu-30 kuya kwangu-300, kodwa hhayi eminye imininingwane eminingi. Into ebikezela kakhulu ngomjaho weSpartan wukungaqiniseki kwayo. Futhi leyo yingxenye enkulu yesikhalazo-okungenani kimi.

Ngiyi-CrossFitter evamile (ngimemeza ebhokisini lami, i-CrossFit NYC!), ngakho ngiqeqesha izinsuku ezine kuya kwezinhlanu ngesonto ukuze ngisebenze kahle kunoma yiziphi izinselele zempilo ezingalindelekile. Ngingabulala amakhilogremu angama-235, ngidonse kuze kuphume igazi, ngigijime ibanga ngemizuzu emihlanu namasekhondi angama-41. Ngakho-ke esifundweni sangeSonto, ngenkathi sisondela ngaphesheya kwenqwaba (isigxobo sensimbi ngaphezulu komgodi omkhulu wamanzi; umsebenzi: sebenzisa izandla zakho ukusuka kolunye uhlangothi kuya kolunye), ngangiyikho konke, " ngokuphelele ngithole lokhu. "Ngigcoba ukungcola phakathi kwezintende zezandla zami ukuzama ukuzomisa futhi ngizibambe kangcono. Abafana ababili abebephethe isithiyo bangitshele ukuthi yindodakazi eyodwa kuphela ephumelele ukuwela ngalolo suku nezimbili ngosuku olwandulelayo. Ngabe sengicabanga , "Hhayi-ke sengizoba inombolo yesine."

Futhi cishe ngangikhona. Ngize ngishibilike (ngerekhodi, ngisola izandla ezimanzi uma kuqhathaniswa namandla anganele). Ngicabanga ukuthi ngangiwela emgodini wamanzi, ngahamba nge-ragdoll ekwehleni kwami ​​okungamamitha amahlanu. Kepha bekungekho ngaphezu kwamasentimitha ambalwa amanzi ukuphula ukuwa kwami. Ngakho-ke iqakala lami langakwesobunxele lithathe umthwalo omkhulu we-hit. Futhi ukuqhekeka okuzwakalayo kusangenza ngifune ukubhafa kancane.

Bengifuna ukuqhubeka, kepha isoka lami lishaye amabhuleki. Angikwazanga ukubeka isisindo onyaweni lwami, futhi okwangiphatha kabi kakhulu ukuthi ngakhishwa lapho ngatshelwa ukuthi ukulimala kwami ​​kwakuyinto nje. Akukaze kube khona ovumela impelasonto enhle ukuba ihambe kabi, ngakholisa isoka lami (elikhathazekile) ukuthi ama-pancake ethanga eSugar naseSpice abaluleke kakhulu kunomqondo wesibili ekunakekelweni okuphuthumayo. Yize lo bekungaba umjaho wami wokuqala we-DNF (lokho kukhulunywa ngomjaho akuqedanga), usuku belungeyona indawo yokuwasha ngokuphelele.

I-Flash idlulela phambili kuze kube namuhla: Sengibe ku-hard cast cishe amasonto amane kanye nasezindongeni eziyisithupha. Ngaphula yonke i-fibula yami (amathambo amancane emilenze emibili engezansi) futhi nginezinyembezi zangaphambili ze-ligament (ATFL). (Lowo mbono wesibili-noma ngabe sekuhambe isikhathi kancane kunalokho obekufanele ukhokhelwe.) Ngizodinga ukwelapha okunamandla uma umlingisi esephumile.

Manje yini umlutha wokuzivocavoca ongayenza? Hhayi-ke, kunokuhlala esofeni ngikhala ngokuthi bangaki ababulali be-CrossFit WODs (ukusebenza kosuku) engiphuthelwa futhi ngifunga imijaho yezithiyo, ngithole izindlela zokuguqula ukulimala kwami ​​kube yithuba (ngempela!). Futhi ngokuzayo lapho uzithola uhlezi ebhentshini—kungakhathaliseki ukuthi isonto noma izinyanga ezintathu—kufanele wenze okufanayo. Lapha, izindlela ezimbalwa eziphezulu zokuhlala kumdlalo womzimba ongcono noma ngabe uhlala ebhentshini.

Gxila Ekudleni

Lokhu kungazwakala njenge-oxymoron, kepha ungakhohlwa ukuthi okudlayo kungathinta indlela umzimba wakho obukeka futhi usebenza ngayo-noma ngabe uku-badass kangakanani ejimini. Okungilimaze ngaphambilini bengidla ithani lamaprotheni ngoba yilokho umzimba wami owawukulangazelela. Kepha izinsuku ezimbalwa zokunganyakazi zanginciphisa ama-kale, ubhatata, i-quinoa, ama-smoothies aluhlaza, nokuningi. Ngakho-ke ngalalela umzimba wami futhi ngaqala ukuzama izindlela zokupheka ze-vegan ezivela kumabhulogi afana ne-Deliciously Ella kanye ne-Oh She Glows. Kumuntu osanda kungena ekudleni kwe-Paleo, lena bekuyindawo yangaphandle ngokuphelele. Kepha ngasheshe ngabona izinto ezimbili ezimangazayo: 1) Ukupheka ukudla okunempilo kulula impela 2) Ukupheka ukudla okunempilo ngempela kumnandi impela. Ngaphezulu kwalokho, ukudla okuhlanzekile kwakunginikeza amandla engingawathola ekuzivocavoca okuhle kwe-cardio. Futhi ukwazi ukuthi ukudla engangikupheka kwakungaphansi koshukela, ama-carbs, nama-calories kungenze ngazizwa kangcono ngokushisa kancane kunalokho ebengiyikho. Angikutsheli ukuthi nonke hambani nge-vegan-futhi anginasiqiniseko sokuthi lolu ushintsho oluhlala njalo kimi - kodwa ngicabanga ukuthi kubalulekile ukulalela umzimba wakho: Wunike lokho okudingayo, hhayi lokho okufiswa ngumqondo wakho.

Shintsha, Ungayeki

Ukuhlala kusofa konke ukulimala kwami ​​bekungeyona inketho kimi (futhi akumele kube ngokwakho!). Ngakhipha uthuli ikettlebell yami engamakhilogremu angu-15, isethi yama-dumbbell angamakhilogremu angu-10, kanye namabhendi ahlukahlukene okumelana. Ngizokwenza ukusizwa kwe-push-ups, ukuhlala phansi nokulala umzimba ongaphezulu, bese ngisebenzisa amabhande amanye ama-ton barre / Pilates-style butt and thones. Ngiphinde ngisebenze nomqeqeshi wami ejimini kanye ngesonto ukuphakamisa umzimba osindayo ngaphezulu. Ngaze ngahamba nge-kayak yamahora amabili e-Hudson ngenye intambama. Impela, angishisi a ithani ama-kilojoule (noma ukujuluka kakhulu), kodwa ngiyayijabulela le misebenzi-futhi ingigcina ngimatasa. Ngokuya ngendawo kanye nezinga lokulimala kwakho, cishe kunezindlela ongathola ngazo okuthile okufana nokujima. Vele uqiniseke ukuthi ubuza nodokotela wakho bese uthintane nomqeqeshi ukuze ucace kahle ukuthi yini ongayenza nongakwazi ukuyenza. Into yokugcina ozoyifuna ukuqhubekisela phambili ukulimaza kwakho (noma okubi kakhulu, ukwelula!)

Yiba Nohlelo Olungaxoxiswana Lokubuyela Ehhashini

Into yokuqala abantu abaningi abangibuza yona uma ngibatshela ukuthi ngilimale kanjani, "Ngabe usuqedile ngemijaho yezifundo eziyizithiyo?" Futhi impendulo yami ihlale igcizelela, "Heck no!" Eqinisweni, angisakwazi ukulinda ukunamathisela umugqa komunye umjaho we-Spartan. Futhi lapho nje udokotela wami wezempilo engisusa, ngizobhalisela eyodwa. Kodwa kulokhu, ngizocophelela kakhulu. Ngizonaka kangcono indawo engizungezile, futhi ngiqaphele kakhulu lapho kunezithiyo. Uma ngisondela entweni engicabanga ukuthi ingaholela enkingeni? Ngizokweqa. Kepha angizukubalekela ngokuphelele. Yebo, ngaphuka iqakala ngesikhathi esisodwa. Kepha kungenzeka ukuthi wehla ngezitebhisi zokundiza esiteshini esingaphansi komhlaba. Awukwazi ukubikezela ukulimala-ungenza izinto ukukugwema, kepha ukubhala into ngokuphelele ngeke kukugcine uphephile. Kungakhathaliseki ukuthi uwe ebhayisikilini lakho, uthole i-plantar fasciitis kusukela ekugijimeni, noma ucekele phansi i-shin yakho wenza ibhokisi gxuma-lula emuva lapho ushiye khona. Uzoba nombono omusha ngokuphelele ngomsebenzi futhi uzozizwa unomuzwa omangalisayo wokufeza okuthile nokuzethemba isikhathi ngasinye lapho usebenza ngeseshini noma ngaphandle kokulimala komjaho.

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