7 Izinto Ezingalindelekile Zokuqeqeshwa Komjaho Wasebusika

-Delile

• Uzokwakha ukuqina kwengqondo.
• Ubusika empeleni bungakha isikhathi esihle sokugijima.
• Uzobheka phambili kuma-treadmill run.
• Ukuqeqeshwa kusiza ubusika obude buzizwe bufushane.
• Uzokwakha umzimba oqinile.
• Uzohlangana nabangani abasha...
• ... noma uthathe isikhathi esidingeka kakhulu sedwa.
• Buyekeza kwe-

Izinsuku zomjaho wasentwasahlobo zinezinzuzo zazo: izinga lokushisa elipholile, okwabelwana ngalo sekuphelile-ukuphuma kwelanga amandla, kanye nesiqalo esihle sesizini. Kodwa ukuqeqeshwa emijahweni yasentwasahlobo (isb., ukubekezela kwamakhaza ashubisa umnkantsha isonto nesonto uma uhlala eNyakatho, futhi ubhekene nenani elilinganiselwe lamahora wokugijima kwelanga)? Lokho kungase kube isibindi.

Futhi kuwukulungisa kungakhathaliseki ukuthi uhlalaphi. "Ubusika bugcwele yonke indawo," kusho uMichael McGrane, umqeqeshi weqembu eligijimayo leBoston Athletic Association. "Ngisho noma useFlorida, ukuqeqeshwa kungaba yinselele uma ungajwayele izinga lokushisa elingu-50-degree."

Kepha kunezinzuzo ezithile eziza ngokugcwalisa izinsuku ezibandayo ngokugijima okude nama-sprints amagquma. Lapha, eziyisikhombisa zazo-ziqonde ngqo kubagijimi nabagijimi abaqeqeshi abazinze eNyakatho-mpumalanga.

Uzokwakha ukuqina kwengqondo.

"Uzizwa umubi kabi uma ugijima ezimeni ezinzima," kusho u-Amanda Nurse, umgijimi osezingeni eliphezulu nomqeqeshi we-Adidas. "Amanye ama-run engingasoze ngawakhohlwa yilawo ngenkathi nginama-icicles e-eyelashes, ngidinga i-Yaktrax kumateki ami, futhi ngigqoke zonke izingqimba ezifudumele enganginazo. Abanye ozakwethu beqembu babegqoka ngisho nezibuko zokushushuluza."

Ngenxa yalokho, wakha ukuzethemba, okuyisisekelo sokuzizwa ulungele usuku lomjaho. Ukubheka emuva kulezo zinsuku ezinzima kungakusiza futhi ukuthi uphumelele emjahweni (uyazi, uma uku umuzwa imilenze yakho, amaphaphu, nenhliziyo, uzibuza ukuthi kungani ubhalisele lokhu futhi). "Ungacabanga emuva kuzo zonke lezo zinsuku zokuqeqesha okunzima lapho ungagcini nje ngokuba nesibindi somgwaqo kodwa futhi nesimo sezulu-futhi uyaqaphela ukuthi ungakwazi ukubhekana nalokhu," kusho u-Angela Rubin, umphathi we-Precision Running Lab e-Equinox Chestnut Hill. "Amandla engqondo angenye yezingxenye ezinkulu zomjaho."

Ubusika empeleni bungakha isikhathi esihle sokugijima.

Ngakho wesaba iqhwa neqhwa nomoya. Yazi lokhu: "Izimo zomjaho ebusika nasentwasahlobo kwesinye isikhathi zingaba mnandi kunasehlobo. Kulula ngathi ukukhohlwa ukuthi ihlobo linomswakama futhi lishisa kangakanani," kusho uMcGrane. Ukugijima kobusika kusho ukuthi ngeke kudingeke ubhekane nokungezwani komzimba noma isikhathi esiphakeme esibhakabhakeni, zombili ezingakunciphisa ijubane. (Okuhlobene: Izinzuzo Ezimangazayo Zokuqeqeshwa Emvuleni)

"Uma uqala ukweqa ama-degree angama-60 noma angama-65, ukusebenza sekukonke kuzoqala ukwehla," kusho uMcGrane. Unamathuba amaningi okuthi uphelelwe amanzi emzimbeni futhi ulahlekelwe ngama-electrolyte ayisihluthulelo, okungaba nomthelela ekukhuleni nasekukhathaleni.

Yingakho izimo ezibandayo zingaba ngcono. "Iziqu ezingama-40 yizinga lokushisa elihle lomjaho ngoba ujwayele ukushisa kakhulu phakathi nawo," kusho uNesi. Ingxenye ehamba phambili yakho konke lokhu: Ungalawula i-temp yakho ngokubeka phezulu nokulahla izingqimba maphakathi nokugijima, esho.

Uzobheka phambili kuma-treadmill run.

Yebo, ufunda lelo lungelo. Ngezinsuku lapho ungakwazi ukubekezelela umcabango wokuba ngaphandle, uzobona i-treadmill igijima njengendlela yokuphefumula (futhi ungakusho nini futhi lokho?!). “I-treadmill ikunika amandla okusetha ijubane ofuna ukuligijima futhi udale ukuphakama ofuna ukuqeqesha kulo,” kusho umhlengikazi. Amakilasi e-Treadmill-à la Barry's Bootcamp noma i-Equinox's Precision Running Lab-ayizindlela ezinhle zokusebenza ngesivinini noma amagquma esimisweni seqembu (esifudumele!). URubin uthi: "Ukushintsha indawo yokuhlala kuhle njalo, ikakhulukazi kulezo zinsuku ezingezinhle." (Okuhlobene: Amaphutha we-8 Treadmill Wenza)

Ukuqeqeshwa kusiza ubusika obude buzizwe bufushane.

Uma ubusika besikhathi sakho esincane osithandayo, awuwedwa. Kodwa ukuzibophezela ohlelweni lokuqeqesha olukugcina umatasa kusukela ngoJanuwari kuya ku-April kungagcina ingqondo yakho ingekho ezinsukwini ezimfushane, izinga lokushisa elibanda kakhulu, nesibhakabhaka esiguqubele. "Ubusika budlula ngokushesha uma ubala amasonto wehle ukuya emjahweni," kusho uMcGrane. "Ngigijima iBoston minyaka yonke, futhi minyaka yonke ngihlekisa ngokuthi yindlela yami yokudlula ezinyangeni zasebusika."

Uzokwakha umzimba oqinile.

"Umzimba wakho usebenzisa amandla amaningi ukufudumeza umoya owuphefumulayo lapho uzivocavoca," kusho uRubin. Ukugijima ezindaweni ezingalingani noma eqhweni, emhlabathini onamadwala kudinga imisipha yakho ukuthi ibandakanye okuningi, futhi, uyaphawula. Eqinisweni, isifundo esisodwa esivela eNyuvesi yaseMichigan sathola ukuthi ukuhamba endaweni engalingani kudinga ukuthi sisebenzise amandla angamaphesenti angama-28 ngaphezu kwalokho ebesingakusebenzisa endaweni eyisicaba. "Ukugijima endaweni ebusika kungenza umnyombo wakho uvuleke kakhulu ukuze uhlale uzinzile," kuchaza uRubin. "Uma uzama ukugcina ifomu lakho ungasheleli noma uwe, umongo wakho uvutha ukuze uzinze."

Uzohlangana nabangani abasha...

Ithiphu yochwepheshe: Musa ukwenza ama- runs akho amade uwedwa. "Ubuhlobo obuzwayo ngesikhathi uqeqeshwa ebusika buyamangalisa," kusho uNesi. "Lapho uqeqesha ezimweni ezimbi (ikakhulukazi iqhwa neqhwa!), abagijimi bayahlangana ngempela, badumisane, futhi basebenzisane ukuze bakwenze kungakhathaliseki ukuthi isimo sezulu sinjani." Ukuthola iqembu lokugijima eduze kwakho, qala ngokuhlola izitolo ezikhethekile noma ezemidlalo kanye nezitudiyo zokuzivocavoca, ezivame ukuzisingatha ngezimpelasonto.

"Uma ugijima neqembu, kungaholela ebunganeni obuhlala njalo-ikakhulukazi ngokuhamba kwesikhathi eside. Uthola umuntu omazi ngempela," kusho umhlengikazi. Ngaphezu kwalokho, ingxenye enkulu yokuphumelela emjahweni ukuzibophezela ekuqeqeshweni-futhi uma unabangane noma osebenza nabo eqenjini abathembele kuwe ukuthi uvele, kukunikeza ugqozi olukhulu lokuba lapho ngoba awufuni ukuvumela. phansi! (Okuhlobene: Izinzuzo Zokujoyina Iqembu Eligijimayo-Noma Ungazami Ukusetha I-PR)

... noma uthathe isikhathi esidingeka kakhulu sedwa.

"Isimo sezulu esifudumele sikhipha bonke abagijimi nezixuku," kusho u-Kelly Whittaker, umgijimi wesikhathi esigcwele izikhathi ezingu-20 futhi onguthisha e-B/SPOKE, isitudiyo samabhayisikili sasendlini e-Boston. Kepha ukugijima ngosuku olubandayo nolumnandi kungasho ukuthi unomgwaqo noma umzila wedwa futhi ungangena endaweni ebukeka ngokukhululeka. "Akukho lutho olungcono kunokugijima udlule endaweni embozwe yiqhwa." Funa imvelo yemvelo ngokuthola okungaphezulu kwesici se-zen. Ucwaningo oluvela eNyuvesi yaseStanford luthola ukuthi ukuchitha isikhathi ungaphandle okuhle (futhi asiqondile imigwaqo yasemadolobheni) kuthulisa ubuchopho, izindawo eziphumuzayo ezixhunywe nesifo sengqondo, kakhulu kunezindawo ezimatasatasa.

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