Kungani Bonke Abagijimi Badinga Ukulinganiswa Nokuzinza

-Delile

• Indlela Yokuhlola Ibhalansi Nokuqina Kwakho
• Indlela Yokuthuthukisa Ukulinganisela Kwakho Nokuzinza
• Buyekeza kwe-

Uma ungumgijimi, ngokungangabazeki uzwile phakathi kwamamayela akho ukuthi ukuqeqeshwa okuphambene kubalulekile-uyazi, i-yoga encane lapha, ukuqeqeshwa kwamandla athile lapho. (Futhi uma ungakakwenzi, akukho ukujuluka-nazi izivivinyo zokuzivocavoca ezibalulekile bonke abagijimi abazidingayo.)

Kepha kuthiwani ngokubaluleka kokulinganisela nomsebenzi wokuzinza? Njengoba ngisanda kufunda ngesikhathi seseshini ne-physiologist yokuzivocavoca, kungenza umehluko ekugijimeni kwakho nasengozini yokulimala.

"Ukugijima, empeleni, ukweqa usuka komunye umlenze uye komunye. Ngakho-ke, uma ungazinzile futhi unenkinga yokulinganisa nje emlenzeni owodwa, lokho kuzothinta kokubili ukuthi ugijima kahle kanjani nengozi yakho yokulimala lapho ugijima ," kusho u-Polly de Mille, i-CSCS, isazi sokuvivinya umzimba esiqinisekisiwe kanye nomphathi wezempilo we-Tisch Sports Performance Center eSibhedlela Sokuhlinzwa Okukhethekile eNew York. Cabanga nganoma yiziphi izinkinga ezincane ezinebhalansi njengokuvuza okungathinta ifomu lakho-phindaphindeka ukuthi ngezinkulungwane zamagxathu owathathayo lapho ugijima, futhi lokho kuvuza okubonakala kungenasidingo kuvula amasango ezikhukhula ngenxa yokulimala ngokweqile kanye nezikhathi zokuqeda ezidumazayo. Akukuhle.

Indlela Yokuhlola Ibhalansi Nokuqina Kwakho

Ukuthola ukuthi ngabe kukhona yini ukulinganisela kanye nokuqina obekuphazamisa ukuqeqeshwa kwami ​​kwesigamu se-marathon, ngithathe ikilasi no-de Mille eMichelob Ultra Fit Fest, umkhosi wezinsuku ezimbili wokuzivocavoca umzimba ogxile kubhalansi nokululama, athembisa ukuthi kuzoba "ukubanda." "

Kuqale ukubanda ngokwanele-de Mille wasimisa ngonyawo olulodwa futhi sanaka ukuthi kwakulula noma kunzima kangakanani ukulinganisela. Uma ungemi phambi kwesazi sokuzivocavoca umzimba, ungazihlola: Mane ume phambi kwesibuko bese ubheka ukuthi kwenzekani kuwo wonke umzimba wakho lapho uthatha lolo nyawo, kusho uMille. "Isinqe sakho esimile siyaphuma? Unesiqu somzimba esinciphile? Ingabe kufanele ukhiphe izingalo ukuze uzinze?" Ngokulinganisela okuphelele nokuzinza, okuwukuphela kwengxenye yomzimba wakho okufanele inyakaze nhlobo unyawo lwakho njengoba luphuma phansi. Kulula ukusho kunokwenza.

Okulandelayo, ufuna ukubona ukuthi kwenzekani kubhalansi yakho uma usuqala ukunyakaza-futhi nakhu lapho kungase kube nzima khona ngokumangalisayo. Zama ukwenza umnyakazo wokugijima ngenkathi umlenze owodwa usatshalwe phansi. Noma zama i-squat squat à la Jessica Biel bese ubheka amakhefu afanayo kufomu lakho, njenge-hip pop, ukujikeleza kwedolo, noma ukuncika. (Ungazama futhi ukuthatha lesi sivivinyo sebhalansi yokufaneleka.)

Uma ungaqiniseki kahle ukuthi ubonani esibukweni, nansi enye indlela yokukuhlola: Yiba nomngani wakho wokuzivocavoca umzimba akuqophe ngemuva ngenkathi ugijima. Uma ukuzinza kwakho nokulinganisela kwakho kusendaweni, kufanele ukwazi ukudweba umugqa weleveli ezinqulwini zakho ongatsheki ngokudayagonali ngesinyathelo ngasinye.

Esikhathini sami no-de Mille, ngabona izinkinga ezimbili ezinkulu: Njengoba nginyakaza, inqulu yami yomlenze omile yaqala ukunyonyoba yaya eceleni futhi idolo lami lalizungeza ngaphakathi. Ngiphule izithukuthuku ngizama ukugcina ifomu lami njengoba ngihamba. Ukuhumusha? Ngingukulimala okuhlobene nokulingana okulindele ukwenzeka.

"Ezifundweni kukho konke okuvela ku-IT band syndrome kuya ebuhlungu be-patellofemoral kuya ekuqhekekeni kokucindezeleka kwe-tibial-konke ukulimala okukhulu okugijima ngokweqile-into eyodwa ivela ngokuphindaphindiwe: ukushintshwa ezinqeni lapho abagijimi behla emlenzeni owodwa," kuchaza u-de Mille.

Indlela Yokuthuthukisa Ukulinganisela Kwakho Nokuzinza

Njengami, ungahle ube nezinkinga ezithile zokuqina. Ngenhlanhla, ungenza lukhulu ngokuqinisa izindawo ezimbili ezibalulekile: ama-glutes akho nengqikithi yakho, kusho u-de Mille. .

Qala ngokuhlola ukuthi amandla akho e-glute angakuthinta kanjani ukugijima kwakho: Yenza ibhuloho lomlenze owodwa, kusho uMille. "Uma ama-hamstring cramps noma amathiphu akho e-pelvis, kuwuphawu lokuthi i-glute yakho ayikwenzi okufanele ngabe ikwenza-i-butt yakho kufanele ikubambe," usho kanje. Ukuzivivinya kwakhe lapho eya khona: unyawo olulodwa lunyakaza njengokunyuswa komlenze owodwa, ama-squats, namabhuloho, kanye namawashi okhalo (ukuzivocavoca lapho ume ngomlenze owodwa bese uphakamisa umlenze owodwa ngehora le-12, bese uzungeza kancane ukuya kwesokudla kuya ngehora lokuqala, ihora lesibili, njalonjalo. Bese uzungezisa enye indlela, kube sengathi ushaya ihora le-11, ihora le-10, njll.). Ama-Booty band angakusiza futhi ukuthi wakhe amandla amaningi ezinqeni nasezinqeni zakho ezizokusiza ukukhulisa ukuzinza kwakho okusebenzayo. (Zama lokhu kuzivocavoca kwama-booty amabhande okuqonde ngqo ku-butt yakho, okhalweni, nasemathangeni.)

Amandla abalulekile nawo ayisihluthulelo sokuthuthukisa ibhalansi nokuzinza. Ukuze uhlole ukuthi kungase kube nomthelela kanjani ekuzinzeni kwakho, qala ngokuhlola amandla akho epulangwe eseceleni. Ungakwazi nokubamba eyodwa? Ingabe izinkalo zakho ziyacwilisa noma zijikeleza ziye phambili noma emuva? Uma lokhu kunyakaza kuzwakala kuyinselele, kungcono uthole ipulangwe, izibalo. (Yingakho amandla abalulekile ebaluleke kakhulu kukho konke okwenzayo-kanye nokujima kwepulanga okuzokusiza ukuthi wakhe amandla angu-360-degree.)

Ngenkathi lokhu kuhamba kungasiza ekuvimbeleni ukulimala okugijimayo, uma usuvele unezinhlungu, hamba uyobona ipro pro efana no-Mille ogxile ekulimaleni kwezemidlalo futhi angangena ngqo lapho kukhona khona ikink ku-kinetic chain yakho edala ubuhlungu.

Ngaphambi kokuthi u-de Mille angibuyisele emuva ukuthi ngiyoshaya i-pavement, wanginika umsebenzi wesikole owenziwa ngaphambi kwesikhathi ukuze ngisize ukuvusa imisipha ebangela ukuzinza. Qala ngokuma emaceleni ngesinqe esisodwa sicindezela odongeni. "Qiniseka ukuthi umlenze wangaphandle ungaphansi kwakho bese uphakamisa umlenze wakho wangaphakathi," eyala. Ngenkathi umile uphakeme kakhulu emlenzeni wakho wangaphandle, uqinisekisa ukuthi izinkalo zakho zibheke odongeni, yenza ukunyakaza okuhamba kancane ngomlenze wangaphakathi. Sebenzisa i-hip yakho yangaphandle ne-glute ukuqhubeka uphusha esinye isinqe sakho odongeni ukuze uzizwe uzizwa ufana nensika. Phinda nhlangothi zombili.

Lokhu kuvivinya umzimba kulingisa lokho imisipha yakho ye-hip kanye ne-glute okufanele ikwenze ukuze uhlale uzinzile ekugijimeni kwakho, kuchaza u-de Mille. "Kucishe kufane nokuthi utshela ubuchopho bakho ukuthi, 'uma ngikulesi sikhundla, yilezi yimisipha okudingeka zikhahlele," usho kanje. "Leso sisipha empeleni siyihange lalo lonke iketango."

Ukuzivocavoca nakanjani kungenze ngazi ngokwengeziwe okwakwenzeka emzimbeni wami ngesikhathi sokugijima-njalo emizuzwini embalwa, bekufanele ngizihlole nami, ngiphinde ngiphinde ngibe nesinqe esinamandla noma ngiqiniseke ukuthi ama-glutes ami awangivilaphi. Bekuhamba kancane impela, kepha njengoba kusho uMille, ukuzijwayeza kwenza kuphelele.

Buyekeza kwe-