Iyo Yekudzidzira Kudzoka Chirongwa Olimpiki Vatambi Vanotevera

Zvemukati

• Kutonhora
• Compress
• Hydrate
• Refuel
• Ongororo ye

Chikwata cheUSA chirikuchipwanya muRio-asi tese tinoziva kuti nzira yekuenda kugoridhe inotanga kare vasati vatsika pamahombekombe eCopacabana. Maawa anonetesa ekushanda, maitiro, uye kudzidziswa anowedzera kusvika kunguva yakawanda yakakosha uye yakawanda yekurova pamiviri yavo. Uye kana zvasvika pakudzidziswa kwakakomba, kupora kwakakosha sezvakaita iwo maekisesaizi emangwanani.

Unogona kunge uri kure neOlympic-nhanho, asi kana ukashanda paregi uye uchidzidzira kumarudzi uye zviitiko, iwe unofanirwa kuzvitora semutambi zvakare. Uye kana iwe ukadzidzira senge, iwe chokwadi segehena unofanirwa kuziva maitiro ekupora senge.

Ndosaka takabata murume aiona nezve kupora kweTeam USA: Ralph Reiff, director director weSt. Vincent Sport Performance uye mukuru weAthlete Recovery Center muRio de Janeiro. Sezvo ari iye anoenda-kumurume wekutarisira kupora kwevatambi vakanyanya munyika, isu taiziva kuti aizove nemazano ekumisikidza yedu yekudzidzira kupora futi.

"Ndiri mutendi mukuru mukugadzira nekutevera chirongwa," anodaro Reiff. "Muurongwa uhu, urikufunga zvekufambisa zvinwiwa nemarara kubva mumhasuru-ndizvo zvinokonzeresa kushushikana uye kuomarara, uye nemhando dzemabhonzo tsandanyama pasi mazuva anotevera."

Heano matipi ake akaedzwa emumhanyi ayo anogona kushandiswa kunyange nevanhuwo zvavo kuburitsa tsandanyama dzavo uye kukwidziridza maitiro ekudzoreredza mushure mekuita basa rakaoma (hapana dhizaini inodiwa).

Kutonhora

Vatambi vePro vanogona kusvetukira mumvura yekugezera echando kana mukamuri yecyrotherapy mushure mekurovedza muviri (semuAmerican gymnast Laurie Hernandez, pazasi), asi hapana chikonzero chekutumira muchina wako weaizi kuti uwedzere kana kuisa mari mumudziyo wakanaka. Kutonhora tsandanyama dzako mushure mekunetseka kwemajeshi sesh kuri nyore sekudonhedza muviri wako temp. Nhanho yekutanga ndeyekufungidzira tembiricha yemuviri wako. Kumhanya kunze mune 90-degree mamiriro ekunze? Iwe unogona kunge uine yakakwira muviri temp pane yakajairwa 98.6 madhigirii. Kuita unononoka, kurema uremu kudzidziswa mune ine mhepo-inodzikamisa gym? Zvichida iri padyo nekutanga, anodaro Reiff.

Nhanho yechipiri ndeye kutonhodza mhasuru dzako pasi kubva iko tembiricha. Sei? Mvura inotonhora ndiyo nzira iri nyore, anodaro Reiff, asi iwe unogona kufunga kunze kwetabhu:

"Kana uchimhanyira mukati, iti, nechepakati peIndiana mukupisa uye nehunyoro, uye iwe uri padyo nedziva, kungopinda mudziva rine madhigirii makumi manomwe kunozotonhodza muviri wako madhigirii makumi matatu," anodaro. "Haidi kuva mvura inotonhora-chando; inongoda kutonhodza kupfuura muviri wako."

Mvura inotonhora inogona kuita chinhu chimwe chete. Kutanga ne temp inokunakira iwe, wozopedzisira woitonhodza, anodaro Reiff. "Uye nyatsotarisa pane zvikamu zvemuviri wako zvine ropa rakawanda rinoyerera-kuseri kwemakumbo ako, kuseri kwemabvi ako, pasi pemaoko ako."

Compress

Iwe unogona kunge uchijairana nekumanikidza senzira yekudzikisa kuzvimba muchiitiko chekukuvara, asi ndiyo kiyi yekudzidzira kupora uye kudzivirira DOMS (kunonoka kutanga tsandanyama kurwadza) futi. Mune ino kesi, isu hatisi kutaura nezve yekutanga ECE bhandiji.

"Kudzvinyirira kunogona kuitwa nenzira dzinoverengeka, senge kukwiza muviri kana huwandu hwezvigadzirwa seNormaTec," anodaro Reiff. BTW, NormaTec ikambani inogadzira maoko ekupusa maoko ayo maOlimpiki akaita saSimone Biles, pazasi, vanopika kuti vadzore. Asi kutanga pamadhora chiuru nemazana mashanu seti, ivo havanyatso kusvikika kune wepakati gym-goer.

Imwe sarudzo? Kubaya maronda anorwadza uye majoini neinesiology tepi, iyo Reiff inoti inogona kushandiswa kubatsira kubvisa mvura kubva munzvimbo uye inongodhura ingangoita madhora gumi nematatu pagwaro.

"Ngatitii mhuru dzenyu dzinogara dzakasimba kana dzakarwadza. Iwe tora tepi yekinesiology seKT Tape, woisa zvidimbu zviviri pamhuru, siya izvozvo ipapo kwemaawa gumi nemaviri, pamwe maawa makumi maviri nemana," anodaro Reiff. "Tepi iyi iri kusimudza matanda eganda, uye ichibvumidza rusununguko rwakawanda rwekufamba kwemvura pasi, saka inosvika kumitezo."

Chikamu chakanakisa nezve kinesiology tepi ndechekuti iwe unogona kuzviisa pauri. Haudi kuita nhamburiko huru kudaro? Iwe unogona zvakare kuyedza compression zvipfeko, izvo zvinogona zvakare kubatsira panguva uye post-Workout yekuzorodza mhasuru kuzvimba.

Hydrate

Iwe unogona kunge uchitoziva kuti iwe haugone kungoshandisa nzira yako kumuviri uri nani-ndezve izvo zvinoenda mukati muviri wako zvakare. Zvakanaka, zvakafanana zvinoenda kupora.

"Hydration inoda kuve chikamu chehurongwa hwako hwekupora," anodaro. Darika waini, doro, smoothie, nezvimwewo uye tora mvura kutanga. Asati atadza kune yakakwira-calorie yemitambo chinwiwa, Reiff anoti asvike kumvura. Uye kana iwe uchinetseka nezve electrolytes, iwe unofanirwa kuziva kuti munhu wese ane akasiyana electrolyte chinodiwa. Kana iwe uchida kuve unodakadza semutambi weOlimpiki, unogona kuwana ongororo yedikita kuti uwane yako wega electrolyte tsamba.

Mutemo wakanaka wegunwe kune avo vasingade kuongororwa? "Kana uchizoshandisa mabhodhoro mashanu emvura zuva rese, gadzira imwe electrolyte nemvura ina," anodaro Reiff.Iyo inogona kunge iri Powerade kana Gatorade, kana imwe yemvura yaPropel isingafadzi electrolyte inotsiva maelectrolyte akarasika nedikita, asi usauye neshuga yakawedzerwa yezvimwe zvinwiwa zvemitambo.

Chinhu chakakosha kuziva nezve hydration? Nguva ndiyo yakakosha. Iro hwindo rakakwana renguva re-hydrate ndiyo yekutanga maminetsi makumi maviri mushure mekurovedza muviri kwako. (Unogona zvakare kuuraya shiri mbiri nedombo rimwe rakaita saSara Robles, Rio menduru yemhangura mukusimudza huremu, uyo anonwa puroteni inodedera nemvura mushure mekusimudza sesh, pazasi.)

Refuel

Nekuti iyo yakanakisa nguva yekudzosera-hydrate iri mukati memaminitsi makumi maviri post-Workout, ndiyo yekutanga kukosha-saka sunga mvura yako usati waenda kunotsvaga zvekudya. Kudya kunouya rini, iwe une maminetsi makumi matanhatu emaminetsi ekudyisa nyama dzako.

"Iwe wakashanda, waityaira mota yako, uye ikozvino unofanirwa kuisa mamwe mafuta mumota mako saka anoshanda zvekare mangwana," anodaro Reiff. "Usamirire maawa matatu usati wawedzera mafuta, nekuti muviri unozoramba uchimisa muviri uye uchinetseka uchitevera iko kurovedza muviri, kungave kuri kukwidza huremu, CrossFit, kumwe kurovedza kwakasimba kana kungofamba neCentral Park."

Push yakanyanya ndeye mapuroteni mushure mekurovedza muviri, Reiff anodaro. Edza izvi zvishanu zvezvokudya zvinotenderwa nevanodya zvinosangana nemirairo yekugara pasi pe200 macalorie asiwo kupa muviri wako mafuta akakwana kuti uzadzezve simba rayo muzvitoro. (Kana, kana yave nguva yekudya kwemanheru, edza kudya kuzere neane hutano carbs, mapuroteni, uye veggies seRio steeplechase menduru yebronze Emma Coburn, pazasi.)

Ongororo ye