Uhlelo Lokubuyisela Ukujima Abasubathi Bama-Olympic Bayalandela

-Delile

• Kulungile
• Cindezela
• Hlanganisa amanzi
• Refuel
• Buyekeza kwe-

Ithimba lase-USA liyayichoboza eRio-kodwa siyazi sonke ukuthi indlela eya egolideni iqala kudala ngaphambi kokuthi ibeke unyawo emabhishi aseCopacabana. Amahora adonsa kanzima wokuzivocavoca, ukwenza, nokuqeqesha afaka isikhathi esiningi esibalulekile nokushaya kakhulu emizimbeni yabo. Futhi uma kukhulunywa ngokuqeqeshwa okungathi sína, ukululama kubaluleke ngendlela efanayo naleyo yokuzivocavoca ekuseni kakhulu.

Ungahle ube kude nezinga lama-Olimpiki, kepha uma usebenza ku-reg futhi uqeqeshela imijaho nemicimbi, kufanele uzithathe njengomdlali futhi. Futhi uma uziqeqesha njengaye, uqinisekile njengesihogo kufanele wazi ukuthi ungalulama kanjani njengaye.

Yingakho sabamba umuntu ophethe ukululama kweTeam USA: URalph Reiff, umqondisi omkhulu weSt. Vincent Sport Performance nenhloko ye-Athlete Recovery Centre eRio de Janeiro. Njengoba kungumuntu ohamba phambili ngokunakekela ukululama kwabagijimi abahamba phambili ezweni, besazi ukuthi uzoba nezeluleko zokuvuselela ukululama kwethu futhi.

“Ngikholelwa kakhulu ekudaleni nasekulandeleni uhlelo,” kusho uReiff. "Kulolu hlelo, ucabanga ngokuhambisa uketshezi kanye nemikhiqizo yemfucuza ngaphandle kwezicubu - yilokho okudala ukuba buhlungu nokuqina, futhi kuhlukanise imisipha ezinsukwini ezilandelayo."

Nawa amathiphu akhe ahlolwe abasubathi angawasebenzisa ngisho nabantu abafayo ukuze bakhiphe imisipha yabo futhi baqinise inqubo yokululama ngemva kokujima okunzima (akukho mishini kanokusho edingekayo).

Kulungile

Abasubathi be-Pro bangangena ebhavini leqhwa noma ekamelweni le-cyrotherapy post-workout (njengo-gymnast wase-U.S. Laurie Hernandez, ngezansi), kepha asikho isidingo sokuthumela umshini wakho weqhwa ekushayeleni ngokweqile noma utshale imali kudivayisi enhle. Ukupholisa imisipha yakho ngemuva kokuzivocavoca okukhathazayo kulula njengokulahla umzimba wakho. Isinyathelo sokuqala ukulinganisa izinga lokushisa komzimba wakho. Ugijimela ngaphandle kusimo sezulu se-90-degree? Cishe unesimo somzimba esiphakeme kuneziqu ezijwayelekile ezingama-98.6. Ukwenza ukuqeqeshwa okuhamba kancane, okusindayo ejimini elinomoya opholile? Cishe kuseduze nesisekelo, kusho uReiff.

Isinyathelo sesibili ukupholisa imisipha yakho kusuka kulokho kushisa. Kanjani? Amanzi abandayo ayindlela elula, kusho uReiff, kepha ungacabanga ngaphandle kwebhavu:

"Uma ugijima ungene, uthi, maphakathi ne-Indiana kushisa futhi kunomswakama, futhi useduze kwechibi, ukungena echibini elingama-degree angama-70 kuzopholisa umzimba wakho ngama-degree angama-30," usho kanje. "Akudingeki ukuthi kube amanzi abandayo eqhweni, kudinga nje ukuthi kupholile kunomzimba wakho."

Ishawa ebandayo ingenza into efanayo. Qala ngethempelesha elikufanelayo, bese ekugcineni lipholile, kusho uReiff. "Futhi gxila ngempela ezingxenyeni zomzimba wakho ezinokugeleza kwegazi eliningi-ngemuva kwemilenze yakho, ngemuva kwedolo lakho, ngaphansi kwezingalo zakho."

Cindezela

Ungahle ujwayele ukucindezelwa njengendlela yokwehlisa ukuvuvukala uma kwenzeka ukulimala, kepha kuyisihluthulelo sokululama kokuzivocavoca nokugwema ama-DOMS (ukubambezeleka kokuqala kwesisu). Kulokhu, asikhulumi ngebhandeshi eliyisisekelo le-ACE.

"Ukucindezelwa kungenziwa ngezindlela eziningi, njenge-massage noma imikhiqizo eminingi efana neNormaTec," kusho uReiff. I-BTW, i-NormaTec yinkampani eyenza imikhono ecindezelayo ehlanyayo ama-Olympians afana no-Simone Biles, ngezansi, afunga ngayo ukuze alulame. Kepha ukuqala ngo- $ 1,500 isethi, azifinyeleleki kahle kumuntu ovamile wokuzivocavoca umzimba.

Enye inketho? Ukuthinta imisipha namalunga ngama-kinesiology tape, uReiff athi angasetshenziselwa ukusiza ukususa uketshezi endaweni futhi kubiza kuphela u- $ 13 ngeroli ngalinye.

"Ake sithi amathole akho ahlala eqinile noma ebuhlungu. Uthatha i-kinesiology tape efana ne-KT Tape, ubeke imicu embalwa ematholeni, uyishiye lapho amahora angu-12, mhlawumbe amahora angu-24," kusho uReiff. "Leli khasethi liphakamisa izingqimba zesikhumba, futhi livumela inkululeko eyengeziwe yokuhamba ketshezi ngaphansi, ngakho-ke lifinyelela kuma-lymph node."

Ingxenye engcono kakhulu mayelana ne-kinesiology tape ukuthi ungayibeka kuwe. Awufuni ukufaka umzamo ongaka? Ungazama futhi izingubo zokucindezela, ezingasiza futhi ngesikhathi nangemuva kokuzivocavoca ukuvuvukala kwemisipha.

Hlanganisa amanzi

Cishe usuyazi vele ukuthi awukwazi ukuvele usebenzise indlela yakho eya emzimbeni ongcono-kumayelana nalokho okwenzekayo ngaphakathi nomzimba wakho. Yebo, okufanayo kuyalulama.

"Ukukhipha amanzi emanzini kumele kube yingxenye yohlelo lwakho lokululama," usho kanje. Yeqa iwayini, ubhiya, i-smoothie, njll bese uthatha amanzi kuqala. Ngaphambi kokukhetha isiphuzo sezemidlalo esinekhalori ephezulu, u-Reiff uthi ukufinyelela emanzini. Futhi uma ukhathazekile ngama-electrolyte, kufanele wazi ukuthi wonke umuntu unesidingo esihlukile se-electrolyte. Uma ufuna ukuzijabulisa njengomgijimi wama-Olimpiki, ungathola ukuhlaziywa kwezithukuthuku ukuthola umuthi wakho we-electrolyte.

Umthetho omuhle wesithupha walabo abangafuni ukuhlolwa? "Uma uzodla amabhodlela amahlanu ketshezi usuku lonke, yenza eyodwa i-electrolyte namanzi amane," kusho uReiff.Leyo kungaba yiPowerade noma iGatorade, noma elinye lamanzi kaPropel angathandeki athatha indawo yama-electrolyte alahlekile ngomjuluko, kepha awuzi noshukela ongeziwe wezinye iziphuzo zemidlalo.

Into ebalulekile okufanele uyazi mayelana ne-hydration? Ukugcina isikhathi kuyisihluthulelo. Iwindi elilungile lesikhathi sokufaka kabusha i-hydrate yimizuzu yokuqala engama-20 ngemuva kokuzivocavoca kwakho. (Ungaphinda ubulale izinyoni ezimbili ngetshe elilodwa njengo-Sarah Robles, owathola indondo yethusi e-Rio ekuphakamiseni izinsimbi, ophuza i-protein shake ngamanzi ngemva kokuphakamisa i-sesh, ngezansi.)

Refuel

Ngoba isikhathi esihle sokuphinda ufake i-hydrate kungaphakathi kwemizuzu engu-20 ngemuva kokuzivocavoca, lokho kuqala kuqala-ngakho-ke shintsha amanzi akho ngaphambi kokuyofuna ukudla okulula. Kufika nini ekudleni, unewindi lemizuzu engama-60 ukondla imisipha yakho.

"Usebenzile, ushayele imoto yakho, manje kufanele ufake uphethiloli omningi emotweni yakho ukuze iphinde isebenze kusasa," kusho uReiff. "Ungalindi amahora amathathu ngaphambi kokuba ufake uphethiloli, ngoba umzimba uzoqhubeka nokugaya umzimba futhi ulwe nokulandela lokho kuvivinya umzimba, noma ngabe kukhuphula izinsimbi, iCrossFit, okunye ukuvivinya umzimba ngamandla noma ukuhamba nje eCentral Park."

I-push enkulu kunazo zonke eyamaphrotheni ngemuva kokuzivocavoca, kusho uReiff. Zama lokhu ukudla okulula okugunyaziwe kokudla okuhlangabezana nemihlahlandlela yokuhlala ngaphansi kwama-calories angama-200 kodwa futhi unikeze umzimba wakho uphethiloli owanele ukugcwalisa izitolo zawo zamandla. (Noma, uma sekuyisikhathi sokudla kwakusihlwa, zama ukudla okugcwele i-carbs enempilo, amaprotheni, kanye nemifino efana neRio steeplechase indondo yethusi u-Emma Coburn, ngezansi.)

Buyekeza kwe-