Kumbira Mudzidzisi Wemukurumbira: Akanakisa Race Kudzidzisa Matipi

Zvemukati

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Mubvunzo: Ndiri kudzidzira hafu yemarathon. Chii chandinofanira kunge ndichiita mukuwedzera pakumhanya kwangu kuti ndirambe ndakaonda uye ndakagwinya uye kudzivirira kukuvara?

A: Kubatsira kudzivirira kukuvara uye zvinogona kuvandudza mashandiro ako pazuva remujaho, pane zvinhu zvina zvakakosha zvaunofanira kunge uchiita pamwe nekumhanya kwako:

1. Nguva dzose kudzidzira simba remuviri wose. Ita nguva muchirongwa chako chekudzidzisa kwemaviri kusvika matatu akazara-masimba esimba zvikamu pasvondo. Kune iro rezasi muviri, sanganisira imwechete unilateral (rimwe gumbo) kufamba mune yega yega Workout - kupatsanura squats, reverser mapapu, kana lateral slide board mapapu ndiyo mienzaniso mikuru. Izvi zvinovimbisa kuti uri kushanda mukuvaka simba rakaenzana uye kugadzikana kumativi ese. Unilateral kudzidziswa (kudzidzisa rumwe rutivi rwemuviri wako panguva) zvakare inzira huru yekuziva chero simba kana kusagadzikana kusagadzikana uye pakupedzisira kunobatsira kudzikisira chero kusakwana kuripo kune rumwe rutivi.

2. Usakanganwa kupenya kwako. Edza kuisa kamwechete kurovedza muviri kunosimbisa kupenya kwako mune yega yega Workout (yeRomanian deadlifts kana hip mabhiriji). Kuguma kwakasimba kumashure kunobatsira kutora kumwe kumanikidza kwemanyundo ako uchimhanya kuitira kuti vasazofanira kuita rese basa. Hukama uhwu huchabatsira kuvandudza mashandiro ako uye kuderedza mukana wekugadzira chero nyaya dze hamstring.

3. Core kugadzikana kudzidziswa. Basa rakadzikama rakaita semapuranga, mapuranga eparutivi, uye/kana kuburitswa kweSwiss Ball chikamu chakakosha chemujaho wepikicha. Chinhu chakasimba chakakosha zvakanyanya mune zvese, asi zvakanyanya zvekumhanya chinhambwe, chinopa hwaro hwakagadzikana hwemaoko ako nemakumbo kuti ubudise simba, pamwe nekukugonesa kuchengetedza mamiriro akanaka uchimhanya.

4. Kudzorera nekugadzirisa maitiro. Nehuwandu hwema mileage iwe hwauchange uchimhanya svondo rega rega, pane mukana mukuru wekuvandudzika kwekukuvara kwenyama, kunyanya mumuviri wezasi. Nyoro nyoro inoreva zvivakwa zvemuviri zvinobatana, hamvuropu, rutsigiro, uye / kana kufambisa zvimiro zvakatenderedza senge mhasuru, tendon, uye ligaments. Zvakanakisa kuve wakasimba nezve kudzivirira kukuvara uku nekuita zvinhu zvakaita sekukunguruka kwefuro, basa rekufamba, uye kutambanudza kwakamira (post-training). Kunyangwe ichigona kudhura, masaja kurapwa ndechimwe chishandiso chikuru kana uchichikwanisa.

Rombo rakanaka nhangemutange yako!

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