Nzira dzeKushanda Pazera Ripi

Zvemukati

• Zvipikise Iwe pachako
• Exercise Patience
• Ita Shamwari uye Unakirwe
• Zvikurudzire Mupfungwa
• Warm Up and Reover Right
• Rovedza Pfungwa Dzako, Kwete Muviri Wako Chete
• Ongororo ye

Vatambi vazhinji veprojekti vanotanga mutambo wavo kutenderera panguva imwecheteyo yavanotora nhanho dzekutanga. Tora, semuenzaniso, superstars senge Alpine ski racer Lindsey Vonn uye Russian tenesi pro Maria Sharapova. Vonn akapfeka skis yake yekutanga pazera ramakore maviri uye akahwina mukombe weWorld Cup nemenduru yegoridhe yeOlympic. Sharapova akatora racquet paakanga achingova nemakore mana, akaenda pro aine makore gumi nemana, uye ane 32 singles uye mashanu Grand Slam mazita.

Iyi yekuchikoro-yeku-pro budiriro nyaya dzinotikurudzira tese, asi kutanga kupinda mumutambo hazviwanzo kuitika. Vatambi vazhinji vekunze uko vakawira muchiitiko chavo gare gare muhupenyu. Saka isu takabata zvimwe zvinononoka-kubuda maruva uye nyanzvi dzepamusoro pamazano matanhatu ekuti iwewo unogona kukunda chero mutambo.

Zvipikise Iwe pachako

Ava munhu mukuru, Rebecca Rusch akanga asinganyanyi kufarira mabhasikoro-akanga asati akwira kubva mupepuru yake Huffy ane chigaro chebhanana. Muchokwadi, mujaho wemujaho uye mumhanyi wekutsungirira anobvuma kuti aitya nekukwira mabhasikoro. Asi mushure mekutamba mumutambo uyu mumijaho yeakadaidzira, akafunga kutanga kumhanyisa mabhasikoro emakomo aine makore makumi matatu nemasere. Iye zvino, ave nemakore makumi mana nemana, ndiye mukwikwidzi wepasi rose mumutambo uyo waimbove kushaya simba kwake kukuru.

"Ndiri kurarama humbowo hwekuti hazvina kunonoka kudzidza mutambo mutsva uye kunyatsogona pauri," anodaro Rusch. "Munhu wese anofanirwa kuwedzera nhanho dzemitambo." Unoda kuwedzera yako? Rush inokurudzira kudzidziswa uye kushandisa ruzivo rwako kukubatsira kutora dambudziko. "Isu takangwara uye vane ruzivo uye takadzidza zvidzidzo zvehupenyu," anodaro. “Rega izvozvo zvikutungamirire pakurwisa mutambo mutsva.Kumbira mazano enyanzvi kuburikidza nemurairidzi, kirabhu yemuno, kana shamwari inenge yatopinda mumutambo uyu. Zvikamu zvishoma nenyanzvi zvinochengetedza maawa ekutsvanzvadzira uye kudzidza zvidzidzo iwe pachako nenzira yakaoma. "

Exercise Patience

Kim Conley, ane makore makumi maviri nemasere, akakura achitamba nhabvu dzakasiyana siyana dzinosanganisira nhabvu, basketball, softball, uye kumhanya. Uye kunyangwe akaisa pfungwa pakumhanya muchikoro chepamusoro uye kukoreji, aiziva kuti aive asina bhizinesi risina kupera nemutambo uyu mushure mekupedza kudzidza. Mumakore mashoma akatevera, akaenderera achizvimanikidza uye, muma 2012 Olimpiki Miedzo, akasimuka kubva kunzvimbo yechishanu kusvika yechitatu mumamita zana ekupedzisira kuti awane pekupedzisira paOlympic Team. Makore ekushanda nesimba uye kutarisa kuzvinatsiridza akazoguma nechikamu icho chechipiri kwaakaona kurota kwake.

"Ini ndinosvika ndichimhanya ndine chiono chenguva refu chinosanganisira nzvimbo yekuramba ndichikura," anodaro Conley, mutambi weChikwata Chitsva Balance. Kuti uite zvinangwa zvako zvenguva refu, gadza zvidiki, zvepakati uye dzidzira kushivirira. “Budiriro haiwaniki nemusi mumwe chete asi inoda kushanda nesimba nenguva,” anodaro Conley. Imwe yenyaya dzaanofarira ndedzekuti: "Zvinotora makore ekushanda nesimba kuti uve kubudirira muhusiku humwe." Conley anowedzera, "Ndakazviverengera izvi zvakanyanya mumakore ekutungamira kuMiedzo yeOlympic, ndichitenda kuti rimwe zuva ndichabuda pachena pamusoro pemamiriro ekumhanya kweAmerica." Uye akadaro.

Ita Shamwari uye Unakirwe

Makore mashoma chete apfuura, Evelyn Stevens, ane makore makumi matatu nemasere, aive achishanda panhandare yekuongorora pane imwe kambani yekudyara yeNew York City. Ukamubvunza ipapo, angadai asina kumbofungidzira hupenyu hwake kubva kuWall Street kuenda kuWorld Road Cycling Championship. Asi mushure mekukwereta bhasikoro achishanyira hanzvadzi yake muSan Francisco, akabva angokochekerwa uye paakadzokera kuNew York, Stevens akatenga bhasikoro rake rekutanga remugwagwa ndokusaina kumakwikwi ake ekutanga muCentral Park. Iye zvino, ari kugadzirira mwaka wa2015.

Bvarura peji kubva mubhuku raStevens uye kukanda kuzeza kusvika padanho. "Ini ndinogona kunyatsonzwisisa kuti sei vanhu vangatyisidzirwa, nekuti yakanga isiri iyo nguva yadarika pandakanzwa saizvozvo," anodaro Stevens. "Asi ndakakurumidza kuziva kuti hapana chikonzero chekuve." Kutanga chimwe chinhu chitsva kunogona kunzwa kunorema, asi boka reshamwari rinogona kuita kuti zvinakidze zvikuru. Anokurudzira kutsvaga shamwari inoita zvaunofarira. Kana pasina waunoziva, unogona kujoina kirabhu kana kubvunza chitoro chekwaunogara. Zvadaro, ndezvekunakidzwa nazvo. "Kuchovha bhora mutambo wakasununguka uyo unokuita iwe mune chimiro chakakura nekukurumidza. Tora shamwari dzako mumugwagwa, enda kwemaawa mashoma, funga kumisa kofi, uye unakirwe nebasa rakanaka uchiri kunze," anodaro Stevens.

Zvikurudzire Mupfungwa

Kunyangwe nyanzvi yemakwikwi matatu Gwen Jorgensen, ane makore makumi maviri nemasere, akakura achishambira, haana kutanga kumhanya achikwikwidza kusvika pagore rake repadiki rekoreji. Mushure mekupedza kudzidza, paakangotanga basa idzva semuteresi accountant yaErnst & Young, akanyoreswa mumutambo wetriathlon. Uye heuno kicker: anga asati ambokwira bhasikoro kare. Mumhanyi wekutuhwina akasvetukira pamavhiri uye mugore rimwe chete, akakwanisa kupinda mumakwikwi e2012 Olympics mu triathlon.

"Yave iri nzira yekumhanyisa," anodaro Jorgensen. “Zvakasiyana chaizvo paunouya kumutambo mushure mehupenyu asi zvinokubatsira kuti uuyemure zvakanyanya,” anodaro. Kuba chidimbu chebudiriro yaJorgensen nekuita runyorwa rwekuti nei uchifanira kuzadzisa zvinangwa zvako zvepfungwa. "Pamberi pemujaho, ndinotarisa kumashure pane zvandakaita, ndofunga nezvekurudziro yangu, ndonyora pasi kuti sei ndichifanira kubudirira," anotsanangura Jorgensen. "Zvinondiisa mumafungiro akanaka uye zvinondiita kuti ndive nepandinogona napo."

Warm Up and Reover Right

Certified wega murairidzi kuAsphalt Green muNew York City, Dejuana Richardson anoshanda nevatambi veese mazera kubva pamasere kusvika makumi masere nemaviri. Mune ruzivo rwake, chimwe chezvinhu zvakakura zvemuviri zvaanoona vanhu vakuru vakatarisana nazvo inguva yekupora zvishoma. "Hauna mutumbi mudiki uyo unodzoka pakarepo mangwana," anodaro.

Ndokusaka kudziya kwakakodzera uye kupora zviri izvo zvakakosha zvakanyanya. Richardson anokurudzira kudziya kwemaminetsi gumi. Kana iwe uri mumwe munhu akasimba kwazvo, saka ita mwenje unesimba kutambanudza usati waita chiitiko chako kana mutambo. Mushure meizvozvo, tonhorera pasi nekuita kumwe kutwasuka apo mhasuru dzichidziya uye uchishandisa furo roller kusunungura chero anokonzeresa mapoinzi. Uye usakanganwa kusanganisa zvinhu kumusoro kwako kwemazuva ekudzidzira. "Zvizhinji zvekurovedza muviri zvatinoita zvine mutsetse. Mumitambo mizhinji, iwe unowanzo kuita zvakawanda kubhora kana munhu. Kuzvidzidzira iwe kuti uve unoteerera uye nekusiyana kwezvinhu zvine simba kufamba munzira dzakasiyana kwakakura," anodaro.

Rovedza Pfungwa Dzako, Kwete Muviri Wako Chete

Mutambi wezvepfungwa David E. Conroy, Ph.D., mutevedzeri purofesa we kinesiology paPennsylvania State University, anoyeuchidza vatambi kuti semuviri wako paunodzidzira kurovedzwa (funga: kuwedzera kugwinya kana simba), ndizvo zvinoitawo pfungwa dzako. Rimwe rematambudziko makuru epfungwa auchasangana nawo kuramba uchikundikana. "Iwe unokundikana kazhinji kana iwe ukadzidza mutambo mutsva kana chiitiko-kana ukasadaro, iwe hausi kuzvipikisa zvakakwana," anodaro Conroy. "Chinyengeri ndechekuita kuti kukundikana kwega kwega kuve chiitiko chekudzidza saka iwe unokundikana zviri nani nguva imwe neimwe."

Conroy anokurudzira kuzviyeuchidza kuti kunyangwe shanduko yepfungwa neyepfungwa yaunosangana nayo ingave isingaonekwe pane dzimwe shanduko dzemuviri, dziri kuitika uye chinangwa chako chinofanira kuramba chiri pakuzvipa iwe mukana wekuvandudza kuburikidza nekudzokorora kudzidzira. "Tarisa pakudzidza nekuvandudza sechinangwa chako pane kuenzanisa kugona kwako kune vamwe. Nyura mukudzidza," anowedzera Conroy.

Ongororo ye