Ingabe Kulungile Ukuphakamisa Esindayo Ngesikhathi Sokuqeqeshwa KukaMarathon?

-Delile

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Lapho izinyanga zokuwa-aka umjaho wesizini zijikeleza, abagijimi kuyo yonke indawo baqala ukukhulisa ukuqeqeshwa kwabo ukulungiselela uhhafu noma ama-marathoni aphelele. Ngenkathi ukwanda okukhulu kwamamayela kuthatha ukukhuthazela kwakho kuye ezingeni elilandelayo, abagijimi abaningi bakhala ngokulahlekelwa ukuqeqeshwa kwamandla enkambisweni yabo ejwayelekile. Bakhathazekile ukuthi uma begxila ekwakheni imisipha bangakhuphuka kakhulu futhi balahlekelwe ezinye zezinhlayiya ze-cardio, besabe ukugqoka imilenze yabo, noma banqikaze ukuchitha isikhathi beshaya izinsimbi lapho kuzwakala sengathi kunamamayela amaningi kakhulu okugijima. Kodwa abagijimi bayajabula: Ukuqeqeshwa ngamandla hhayi kuphela ngeke kulimaze ukuqeqeshwa kwakho kwe-marathon, kuzokusiza kakhulu, ngokusho kuka-Elizabeth Corkum, ongumqeqeshi wokugijima eMile High Run Club eNew York City.

Laba bobabili ndawonye bazokwenza uvumelane ngokwengeziwe nxazonke, bathuthukise amandla akho emisipha, futhi bakuthathe isinyathelo esisodwa sisondele ku-PR. "Ngokufanelekile, abagijimi bazobe sebenendlela ejwayelekile yokuziqeqesha, ngaphambi kokunyusa amabanga abo okujaha umjaho, ukuze kungabi yinto eshaqisayo ezinhlakeni zenhliziyo nezomzimba ngesikhathi esisodwa," kuchaza uCorkum. Uma kunjalo, kuzovele kube ukuguqulwa okuncane ohlelweni lwakho olujwayelekile ukuze uqiniseke ukuthi iyazisekela izidingo zokuqeqeshwa kwemarathon, usho kanje. Ngakho-ke uma wazi ukuthi unomjaho emphemeni kodwa awukaqali ukuqeqeshwa, wethula ukusebenzisa amandla okusha okusha ohlelweni lwakho lweviki manje. (Nakhu ukuzivocavoca amandla oku-6 wonke umgijimi okufanele akwenze.)

U-Corkum uveza ukuthi kubalulekile ukugcina ukuqeqeshwa kwamandla esekelayo ngohlelo lwakho lwe-marathon, hhayi nje ukwenzeka eceleni kwalo. Lokho kusho izinto ezimbili: Okokuqala, amamayela akho kusamele abeke phambili ngezikhathi zokuqeqesha amandla ezihlelwe ngokucophelela ngakubo. Okwesibili, udinga ukukhomba imisipha efanele ukuze uthuthukise wonke ama-priming avela ku-cardio yakho. "Umsebenzi womzimba ongezansi uyisidingo sokusebenza kahle nokuvikela ukulimala, kepha ngeke ukuthole konke okudingayo ngokugijima wedwa," kusho uCorkum. "Abagijimi bajwayele ukusebenzisa ngokweqile ama-quads abo, ngakho-ke nikeza uthando olwengeziwe kuma-glutes nasezintanjeni ngokuzivocavoca okunjengezinto ezibulala abantu, ama-squats, namaphaphu ane-dumbbell eyengeziwe noma isisindo se-kettlebell."

Abagijimi abaningi babuye bakuthathe kancane ukubaluleka kwamandla ayisisekelo nawomzimba ophezulu ekusebenzeni kwabo. Abagijimi abanamandla (futhi ngenxa yalokho abasheshayo) yibo abangagcina ifomu elisebenza kahle kulo lonke umjaho, ngokusho kukaCorkum. Lokho ngeke kwenzeke uma yonke imisipha ingakwazi ukuvutha ukuze unike amandla igxathu lakho. Ukuze ukhanyise umongo wakho, ukunyakaza okulula njengokuhlukahluka kwepulangwe kuzoqopha futhi kuqinise ngempumelelo. (Zama 31-Day Plank Challenge yethu ukuze uthole imibono eminingi.) Ngomzimba ongaphezulu, u-Corkum uncoma izinto ezifana nemigqa nempukane noma ukucindezela kwesifuba, njengoba zishaya imisipha ezokusiza ugcine isifuba sakho siqinile futhi siqondile ngisho nalapho ukhathala. (Lokhu kuhamba okungu-8 nakho kuhle kubagijimi.)

Okokugcina, isikhathi siyisihluthulelo. Ukuze uthole okuningi ekuqeqeshweni, zama ukuvumelanisa ukujima kwakho ukuze uzikhathaze ngazo zombili izindlela ngosuku olulodwa, futhi ukwazi ukuphumula futhi ululame ngolunye, kusikisela u-Corkum. Izinzuzo zibiza lokhu ngokucindezela kabili umzimba wakho. Kubukeka kanjani lokho? Usuku lomlenze kufanele lube usuku olufanayo nokugijima kwakho kanzima, kungakhathaliseki ukuthi izikhawu zethrekhi, ukugijima kwe-tempo, amagquma, noma ukugijima kwebanga lesikhathi. Uzokhathala, okukusethela usuku lokutakula ngamamayela alula noma ukuqeqeshwa okuwela, kanye nomsebenzi ophezulu womzimba. Ngokufanelekile, kufanele uthole izinsuku ezi-2-3 ngesonto ngalinye kuye ngohlelo lwakho lokuqeqesha.

Iseluleko sokugcina sika-Corkum: "Lokhu kuzoba nzima! Umzimba wakho udinga ukululama ukuze uqiniseke ukuthi ukulala nokuphumula akuphazamiseki." Kepha ungakhathazeki ngokweqile: Kunezinto ezithile ezinhle kakhulu ezihamba ngekhanda lakho ezinsukwini zokuphumula zokuqeqeshwa kwemarathon.

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