Maitiro Ekudzoreredza Kubva Kumhanya Mujaho weChero Kureba

Zvemukati

• Pakarepo Post-Race kana -Run: Ramba Uchifamba
• A Maminetsi mashoma Mushure meKupedza Kwako: Tambanudza
• 30-Maminitsi kusvika 2 Maawa Pashure: Refuel
• Paunosvika Kumba: Ita Simba Rinofambisa
• Manheru Mushure meMujaho: Tora Massage
• Zuva Rinotevera: Tora Kufamba
• Mazuva Anotevera Akawanda: Foam Roll
• Vhiki kana maviri Gare gare: Chitima cheSimba
• Kusvikira Kumavhiki Matatu Gare gare: Tarisa-mukati neMuviri Wako
• Ongororo ye

Kunyangwe iwe uine IRL yekumhanya-mhanya 5K pamabhuku kana iwe uchiri kuronga kuronga kuita hafu-marathon mileage yechiitiko chazvimbidzwa-mushure mezvose, iwe unoisa mune yekudzidzira gosh-darnit! -Izvo zvaunoita mushure iwe unoyambuka mutsetse wekupedzisira (chaiwo kana zvimwewo) wakakosha sezvakangoita kusvika kune "zuva remakwikwi." Nepo kupora kwave kuita sezwi, izvo hazvireve kuti ndiyo tsika inopfuura kana chimwe chinhu chaunofanira kufefetera kuburikidza nacho.

Zororo raunotora post-run kana -race uye nemabatiro aunoita mafuta uye kuvaka muviri wako zvinokumisikidza kuhwina muhombe kwako kunotevera, kunyangwe kuri iko kumashure kwemaawa ekumhanya kana kusarudza rakasiyana gwara rekusimba. Uye kunyatso zorora kwaunoita uye refuel kunogona kusiyana zvichienderana ne mileage uye kusimba kwaunoisa mukumhanya kwako. Nekudaro, tevera ino nhanho-nhanho, nyanzvi-inogamuchirwa gwara kuti udzokere patsoka dzako uye unzwe kufara-zvisinei kuti unosvika kure kana nekumhanyisa.

Pakarepo Post-Race kana -Run: Ramba Uchifamba

Zvichida zviri kuyedza kumira ipapo kana kugara pasi mushure mekunge wayambuka iwo chaiwo kana wekufananidzira mutsetse, asi iwe unoda kuyedza kuramba uchifamba, kunyangwe kana kwechinguva chidiki. "Kana ukabva wangomira, unovaka lactate acid uye inogara mumakumbo," anodaro Corinne Fitzgerald, NSCA mudzidzisi wega uye murairidzi mukuru paMile High Run Club muNew York City. Izvi zvinongokusiya iwe uchirwadza uye kuomarara gare gare uye kusvika zuva rinotevera. Saka vavarira kumhanya kwemaminetsi mashanu kana, kana zvichiita sezvisingabviri, famba uchimhanya uchitenderedza block. Kana iwe uchangopedza hafu kana yakazara marathon, funga kuita iyi yekudzoreredza kure zvishoma. Kunyangwe izvo zvingangonzwika sechinhu chekupedzisira chauchazoda kuita, ndiko kuzvidzivirira kwako kwakanyanya pakurwisa kupenga. Inzwa wakasununguka kuenda uchinonoka sezvaunoda kuburitsa iyo yese iyo lactic acid tsvina mumakumbo ako. (Zvakabatana: Zvese Zvekuziva Nezve Kunonoka- uye Kukurumidza-Twitch Muscle Fibers)

A Maminetsi mashoma Mushure meKupedza Kwako: Tambanudza

Mushure mekuzunza makumbo iwayo kunze, unofanira kuda kutora nguva yekutambanudza. Kunyangwe kutambanudza kusingakubatsire kuregedza kukuvara kana kuvandudza mashandiro, zvinogona kubatsira system yako yenjere kudzikama, ichiisa muviri wako mune imwe nzvimbo yekuzorora, anodaro Blake Dircksen, DPT, C.S.C.S., murapi wepanyama uye anomhanyisa murairidzi paBespoke Kurapwa. Uyezve, ngative vakatendeseka, zvinongonzwa zvakanaka. Iyo yakajairwa nhungamiro yekutevera-mujaho kutwasanura ndeyekuti iwe unoda kuichengeta iri yakapfava, anodaro Dircksen. Usamanikidze chero chinhu, uye mira kana kurwadza kwacho kukasanduka kuita kurwadziwa chaiko.

Edza idzi mushure-mujaho wakatambanudzwa kubva kuFitzgerald kana iwe usina ruzivo rwekutanga asi unogona kutonzwa mhasuru dzako dzichisimbisa. Bata imwe neimwe kwe20-30 seconds.

Reverse hurdler:Kubva panzvimbo yakagara, tambanudza makumbo maviri akananga mberi kwako. Benda gumbo rorudyi woisa rutsoka rworudyi kuruboshwe rwomukati chidya. (Zvinoita kunge muti pose muyoga, asi wakagara pasi.) Bend mberi muchiuno ubate. Zvadaro, chinja mativi.

Butterfly kutambanudza: Kubva pawakagara nzvimbo, bhendesa mabvi ese, isa nzvimbo dzemakumbo pamwechete uye ukotamire mberi muchiuno.

Quad yakatambanudzwa: Chero wakarara parutivi, dumbu, kana kumira, pfugama ibvi rimwe shure kwako, bata gumbo kana tsoka uye ubate kubwinya kusunungura iyo quad.

30-Maminitsi kusvika 2 Maawa Pashure: Refuel

"Nutrition maoko-pasi chinhu chakakosha zvikuru kuti chikubatsire kupora mushure mekuedza nesimba," anodaro Dircksen. Saka iva nechokwadi chokuti unowana snack kana kudya mushure mekupera kwako (zvisinei kuti unoenda kure sei!) Uye ita kuti ive carb-protein combo.

Muzhinji, vamhanyi vanofanirwa kuve neanosvika magiramu gumi nemashanu kusvika makumi matatu eprotein mukati memaminetsi makumi mana nemashanu kusvika paawa rimwe vapedza kurovedza muviri, anodaro Pamela M. Nisevich Bede, RD, munyori weZiya. Idya. Dzokorora. Kuti uone carbs, wedzera iyo protein kuverenga nemaviri kusvika mana. Kunze kwechikafu chinokurumidza, senge chokoreti mukaka post-run, iwe uchada kuva ne carb-protein combo mukudya kwako gare gare muzuva, zvakare. Muviri wako unokwanisa chete kushandura glucose (kubva ku carbs) kuita glycogen (izvo zvinoshandisa mhasuru yako kune simba) nekukurumidza, saka zvakakosha kuisa mafuta ako, anodaro Bede.

Hazvina mhosva kuti iwe unosvika kure zvakadii, hydration yakakoshawo nekuti vazhinji vanomhanya vanopedza kurovedza muviri vasina mvura, anodaro Bede. Kana iwe uri mumwe munhu anodikitira zvakanyanya panguva yekumhanya kana kana ukamhanya mune yakanyanya kupisa uye ine hunyoro mamiriro ekunze, funga kuwedzera maelectrolyte kune zvinwiwa zvako, sodiyamu kana potasium, kune zvinwiwa zvako, anodaro. Izvi zvinokubatsira iwe kuzadza zvicherwa zvakarasika pakumhanya kwe sweaty, izvo zvinogona kubatsira kupora.

Ipo iwe uchida kuzadza mafuta mushure me chero chinhambwe ne carbs, protein, uye hydration, zvinonyanya kukosha kana wapedza hafu kana yakazara marathon, anodaro Bede. Kune avo vakapwanya 5K kana 10K, refueling ichiri kukosha kuti iwe ugone kuita zvakare mumazuva anouya, asi hazvina kukosha kuti usangane neiyo yepamusoro carb uye mapuroteni kuverenga.

"Mushure memakwikwi, vamwe vanhu havangoda kudya, asi muviri wako unoshuvira chimwe chinhu kuti chiubatsire kupora," anodaro Fitzgerald. Chimwe chinhu chiri nani kupfuura chero chinhu, saka kunyangwe iri protein bar uye apuro, icho chisarudzo chakasimba. Iwe unogona zvakare kufunga nezvekuwedzera anti-kuzvimba zvinhu (funga: turmeric, ginger, tart cherries, nzungu) pakudya kwako kwepashure pemujaho kana snack kukurudzira kuporeswa.

"Unofanirwa kubatsira muviri wako kugadzirisa uye kurwisa kuzvimba kunotevera kuputsika kunoitika kana uchisimudzira muganho wako uye uchifambira mberi," anowedzera Bede. "Kubatsira kugadzirisa uye kurwisa manzwiro ekurwadzisa-kwakabatana nekurovedza muviri, zvokudya zvinopesana nekuputika uye zvisarudzo zvekudya zvakakosha."

Paunosvika Kumba: Ita Simba Rinofambisa

Tora maneja ekupora kwako paunosvika kumba nekumwe kusimba kutambanudza. Edza kumira pahudyu, kutenderera musambo (pasi chitsitsinho zvishoma pamberi peimwe - tsoka yakachinjika - uye svika pasi nemaoko maviri, wobva wamira wakasimudza, chinja mativi uye ramba uchichinjanisa), kana kukurumidza kumira quad yakatambanudza umo unochinjanisa mativi mumasekonzi mashoma. "Paunenge wapedza nekumhanya, mhasuru dzako dzinodziya, asi kana ukamirira kusvika pakupera kwezuva, watonhodzwa, saka haudi kusvetukira munzvimbo dzakamira," anodaro Fitzgerald. Ndosaka masimba anotambanudza iri sarudzo yakanaka mumashure mezuva, pamwe nekufamba kwacho kunogona kubatsira kudzivirira kuomarara. (BTW, pane musiyano uripo pakati pekutambanudza uye kusimba kutwasuka, uye yega yega ine nzvimbo yayo mune yako yekujaira tsika.)

Manheru Mushure meMujaho: Tora Massage

Iwe unoda kutanga nekuenderera mberi nekuporeswa nekukurumidza mushure mekumhanya, uye izvo zvinogona kusanganisira nyanzvi yekukwiza muviri kana chimiro chekumanikidza kurapa-funga NormaTec kupora bhutsu."Unoda kurapwa kwakanaka kuti ubudise tsvina iyi kubva mumakumbo," anodaro Fitzgerald.

Chinangwa chebhuku chikamu chekupera kwezuva, asi kana usingakwanise kuchipinza mukati (mushure mezvose, une vamwe vanopemberera kuti uite), rinotevera zuva (s) rinoshanda zvakare! Funga sechipo chakawanwa zvakanaka kwauri chekupwanya chinangwa!

Zuva Rinotevera: Tora Kufamba

Mashiti ako anogona kuita senge inzvimbo yakakwana yekupeta uye kupedza zuva mushure memujaho kana kumhanya kwenguva refu, asi izvo hazvizoite tsandanyama dzako chero zvakanakira. Edza kumhanya (kana kufamba nekukurumidza) kwemaminetsi gumi nemashanu chete kana kusvika pa45 kana uine simba. "Zuva rakatevera mujaho, kushamisika kwenguva pfupi inzira huru yekudzikisa kuomarara ikoko uye kuwana kuyerera kweropa kumisungo iyoyo," anodaro Dircksen. Kana iwe uchiri kunzwa maronda enhanho yako, svetukira pane elliptical kana mumwe mudzidzisi wepamuchinjikwa, anokurudzira.

Unogona zvakare kuenda kudziva kana kukwira bhasikoro kuti uwane yakaderera-simba nzira yekufamba, anodaro Fitzgerald. "Shandisa nguva yako yekumhanya senzira yekuita zviitiko zvausina kuita uchidzidzira," anowedzera. Zvakanaka zvachose kudzivisa kusunga shangu dzako dzekumhanya kwemamwe mavhiki mashoma - kunyanya kana wapedza kumhanya-refu-refu kana kuisa mune akakurumidza, mapfupi mamaira. Ingo tarisa kutsvaga imwe nzira yekuita kufamba mukati mezuva rako.

Mazuva Anotevera Akawanda: Foam Roll

Bata roller yako uye upedze mashanu kusvika gumi, kunyangwe makumi maviri, maminetsi pane ako quads, hamstrings, glutes, uye mhuru. Imwe tsvagiridzo inoratidza kuti kuburitswa kwemyofascial (kana kuputsa kusawirirana mukati metishu dzinobatanidza dzinozivikanwa sefascia) kubva mukuputika kwefuro kunogona kurwisa kurwadziwa kwepashure pekurovedza tsandanyama. (Yakabatana: Izvi ndizvo Zvinofanira Kutaridzika Zuva Rekupedzisira Kudzoreredza)

"Kana iwe uchirwisa mamwe marwadzo uye marwadzo mune imwe nharaunda, tarisa kwakati wandei ipapo sezvo kupupa furo kunogona kuve nemarwadzo akanaka-modulation mhedzisiro," anodaro Dircksen. Enda kwemasekondi makumi mashanu neshanu neboka remhasuru uye chengeta ichinonoka. (Kana usati waunganidza furo roller, edza mumwe wevanotengesa zvakanyanya.)

Vhiki kana maviri Gare gare: Chitima cheSimba

Zvakakosha zvakanyanya kupa muviri wako zororo raunoda pasina kusvetukira kumashure muhurongwa hwekurovedza muviri, asi kuita mafambiro anobatsira mhasuru dzawakashanda uchimhanya dzinogona kukubatsira kuti udzokere uye ugare wakasimba. Fitzgerald anokurudzira clamshells, glute bridges, uye mapuranga sepakutanga mashoma muviri uremu kurovedza muviri kuti udzokezve kune ako maitiro kana iwe uchinzwa.

Kusvikira Kumavhiki Matatu Gare gare: Tarisa-mukati neMuviri Wako

Unogona kupora zvizere kubva ku5K mumazuva mashoma, asi marathon? Ndiyo imwe nyaya. "Unogona kunge uchiri kupora kunyangwe mushure memavhiki matatu, saka zvakakosha kuti uzive izvo uye upe muviri wako imwe nguva yakati rebei usati wadzokera zvakare mukushanda kwako," anodaro Fitzgerald. "Sezvaunofanirwa kudzikamisa munzeve refu zuva remujaho risati rasvika, iwe unofanirwawo kudzoreredza mazviri mushure." Teerera kumutumbi wako uye tora nguva yakawandisa sezvaunoda kuzorora uye kupora.

Mumazuva nemavhiki mushure memujaho mukuru, zvinhu zvinonyanya kukosha kuisa pfungwa pazviri kudya, kurara, kushamwaridzana, uye kurovedza muviri kwakareruka, anodaro Dircksen. "Massage, kupupa furo, uye kuita muviri, inzira huru dzekubata parasympathetic bazi rehurongwa hwemitsipa, [iyo yakasara uye yekugaya system], iyo inobatsira mukugadzirisa kupora uye kudzoreredza, asi haifanire kutora nzvimbo yehutano hwakanaka, kurara, uye zvirongwa zveutano hwepfungwa,” anodaro.

Ongororo ye