IiNzuzo eziphezulu ze-Cross-Country Skiing, ngokwe-Olympian

Umxholo

• Kukhawuleza, ukuzilolonga umzimba ngokupheleleyo.
• Ikhulisa impilo yentliziyo yakho.
• Kulula kumalungu akho kwaye kulungile kumathambo akho.
• Iphucula ukulungelelanisa kunye nokukhawuleza.
• Ungangena kuyo nayiphi na iminyaka.
• Iyakomeleza impilo yakho yengqondo.
• Uphengululo lwe

Ukususela kumzuzu wokuqala umaleko womgubo uhlala kumhlaba okhenkcezisiweyo ukuya kunyibiliko olukhulu lokugqibela lonyaka, abo batyibilika esibhakabhakeni kunye nabo basebenzisa ikhephu ngokufanayo bapakisha imithambeka yolonwabo oluzaliswe likhephu. Kwaye ngelixa le midlalo yemozulu ebandayo iqinisekile ukuba iya kukunceda wophule ukubila kwaye ucoce intloko yakho, ukutyibilika kwe-skiing - ngokungathandabuzekiyo i-underdog yexesha lonyaka - ifanele ixesha lakho.

Ngokungafaniyo nokuskiya kwi-alpine, ukuskiya kwilizwe elibalekayo kubandakanya ukutyibilika kumhlaba othe tyaba, ukuthembela kumandla akho kunye namandla - hayi ukwehla kwenduli - ukukufumana ukusuka kwinqanaba ukuya ku-B. abatyibilizi ngokuqhelekileyo baqala, kubandakanya ukuhambisa imilenze yakho phambili nasemva ngokungathi ubaleka neskis, ngelixa indlela entsonkothileyo yokutyibiliza ibandakanya ukuhambisa imilenze yakho ecaleni kwicala lokutyibiliza komkhenkce. Iziphumo zozibini ezi ndlela: Umsebenzi onzima kakhulu, utshilo u-Rosie Brennan, i-2018 ye-Olimpiki enqamleza ilizwe kunye nokuphumelela izihlandlo ezibini kwisekethe yeNdebe yeHlabathi.

Apha, waphula ezona zibonelelo zikhulu zempilo yengqondo kunye nezempilo ye-skiing enqumla ilizwe. Kwaye ukuba ugqibela ngokuqiniseka ngokupheleleyo ukuba ubophe kwiskis kwaye ubambe iipali ezimbini kobu busika, uBrennan ucebisa ukuba ufumane iziko lakho lendawo yaseNordic, apho unokuqesha khona izixhobo, uthathe izifundo, kwaye ubethe iindlela.

Kukhawuleza, ukuzilolonga umzimba ngokupheleleyo.

Ukutyibilika kwiindlela ezigqunywe likhephu kusenokungabonakali ngathi kukutshisa, kodwa ukuthembela, kunzima kakhulu kunokuba kubonakala. “Kum, eyona nto ilungileyo malunga nokutyibiliza ekhephini kukunqumla ilizwe kukuba kusebenza ngokwenyani zonke izihlunu onazo,” utshilo uBrennan. "Unjengomnye wemidlalo enzima kakhulu kweso sizathu." I-triceps yakho kunye ne-lats ziqhubela izibonda zakho emhlabeni kwaye zikuqhubele phambili; imilenze yakho igcina umzimba kunye neskis zihamba; isinqe sakho kunye nokuqaqamba kusebenza ukukugcina uzinzile; kwaye undoqo wakho unceda ekudluliseleni amandla owavelisayo kumzimba ongaphezulu ngemilenze yakho ukuya kwiskis, uyachaza. (Eyeleleneyo: Kutheni zonke iimbaleki zidinga uQeqesho loLingano kunye noZinzo)

Kwaye ekubeni ubiza zonke izihlunu ukuba zijongane nomzila, utshisa "isixa esingenangqondo seekhalori," okwenza kube ngumsebenzi osebenza kakhulu, wongeza uBrennan. Enyanisweni, uphando olupapashwe kwi Ijenali yeSayensi yezeMidlalo kunye noNyango Ndafumanisa ukuba iyure yokuskiya kwilizwe lonke itsha iikhalori ezininzi kangangeeyure ezimbini ezinesiqingatha ze-alpine skiing. (Nangona, ukuhambisa umzimba wakho kungaphezulu nje kokutshisa iikhalori.)

Ikhulisa impilo yentliziyo yakho.

Asikuko nje ukuba i-skiing enqamlezayo yakha izihlunu, kodwa ukusoloko ushenxisa iinyawo zakho phambili kwaye uqhuba iipali zakho kwikhephu kukwenza ukuba intliziyo yakho impompe, yiyo loo nto umdlalo uhlala uthathwa njenge "mgangatho wegolide" wokuzilolonga ebusika. Abatyibilizi abakumgangatho wehlabathi abatyibilika betyibilika ekhephini banawona maxabiso aphezulu e-VO₂ awakhe axelwa, ngokophononongo olukwijenali. Amayeza kunye neNzululwazi kwiMidlalo kunye noMthambo. I-ICYDK, VO₂ max (ubuninzi bokusetyenziswa kweoksijini) sesona sixa siphezulu seoksijini umntu anokusebenzisa ngexesha lokuzilolonga ngamandla. Okukhona umntu enokusebenzisa ioksijini, kokukhona anokuvelisa amandla, kunye nexesha elingakumbi anokuyenza, ngokweYunivesithi yaseVirginia yeSikolo sezoNyango. (I-FYI, ungonyusa i-VO₂ max yakho ngezi ngcebiso.)

Ngaphezulu, i-VO₂ max ephezulu sisalathiso sokuqina kwentliziyo yomzimba, okanye amandla wentliziyo, imiphunga, kunye nemithambo yegazi yokupompa igazi eline-oksijini kwiimisipha ngexesha elide lokuzilolonga. Kwaye ukugcina lo mzimba we-cardiorespiratory fitness kubalulekile, ngakumbi kuba amanqanaba aphantsi anokunyusa umngcipheko wokuphuhlisa isifo senhliziyo, ngokutsho kweSebe lezeMpilo kunye neeNkonzo zoLuntu laseMelika. “Xa usebenzisa zonke izihlunu onazo, intliziyo yakho impompa igazi elininzi ukuthwala ioksijini kwimisipha yakho, ukuze intliziyo ibe namandla kwaye imiphunga yakho ibe namandla xa usenza oko,” wongezelela uBrennan. "Ndicinga ukuba impilo yentliziyo yeyona nto iluncedo kwezemidlalo."

Kulula kumalungu akho kwaye kulungile kumathambo akho.

Njengokubaleka, ukudanisa, kunye nokunyuka kwezitepsi, ukuskiya kwilizwe elinomnqamlezo ngumthambo othwala ubunzima, okuthetha ukuba uphakame ngeenyawo zakho - kwaye amathambo akho axhasa ubunzima bakho - lonke ixesha. Olu hlobo lomsebenzi aluncedisi kuphela ekwakheni izihlunu, utshilo uBrennan, kodwa unokucothisa ilahleko yezimbiwa- into ethoba amandla emathanjeni kwaye inyuse umngcipheko wokophula enye - kwimilenze yakho, esinqeni nasezantsi, ngokutsho kweKliniki yaseMayo.

Umgubo opakishwe apho ujikeleza nawo uza nezinto ezimbalwa. “Ngenxa yokuba usekhephuni, ukuthwala ubunzima akunampembelelo imbi yokubetha amalungu akho akwenzayo ngokubaleka,” utshilo uBrennan. Ngapha koko, isifundo esincinci esipapashwe kwiphephancwadi Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga ufumanise ukuba ukutyibiliza ekhephini okunqumla ilizwe kubeka amandla amancinci kumalungu enyonga esezantsi kunokubaleka. Kwaye ngexesha lezinto ezinempembelelo ephantsi, umzimba uphantsi koxinzelelo oluncinci, ukunciphisa umngcipheko wokulimala, ngakumbi kwabo bane-arthritis, ngokweSebe lezeMpilo laseMelika kunye neNkonzo zoLuntu. (Idibeneyo: Eli Sekethe laMandla nguHana Davis liphantsi, kodwa liya kuhlala likwenza ubile)

Kum, elona candelo lihle malunga nokutyibiliza ekhephini kukunqumla ilizwe kukuba kusebenza ngokwenyani zonke izihlunu onazo. Ifana neyona midlalo inzima ngenxa yeso sizathu.

URosie Brennan

Iphucula ukulungelelanisa kunye nokukhawuleza.

Ukuziqhubela ngaphaya kwendlela enqamlezileyo yelizwe, kufuneka ugcine ipali nganye ngokuvumelanisa neskki esichaseneyo, ngalo lonke ixesha ususa ngokupheleleyo ubunzima bakho ukusuka kwelinye ski uye kolunye uhambo, utsho uBrennan. (Umzekelo, njengoko uthatha inyathelo ngonyawo lwakho lwasekunene, uyatyhala emhlabeni ngepali yakho yasekhohlo kwaye kwangaxeshanye ususe bonke ubunzima bakho kunyawo lwakho lwasekunene.) Kwaye zombini ezo zenzo zifuna ukulungelelaniswa okunzulu, uyongeza. "Ndicinga ukuba umntu enze inkqubela phambili ukusuka kuqala ukubeka iiskisi ukufikelela kuloo ndawo [yokutshintsha bonke ubunzima bakho] yimpumelelo entle kwaye ngokuqinisekileyo iya kunceda kuzo zonke iinkalo zemidlalo kunye nobomi," utshilo.

Ukongeza, ukutyibiliza ekhephini kuhlala kuvavanya kwaye kuphucula ubuchule bakho. Ngelixa utyibilikisa kwiskis ezimalunga neemitha ezintandathu ubude, kufuneka ube nimble kwaye unyathele ngokukhawuleza, ngakumbi xa ujikelezisa ikona okanye uskiya ujikeleze iqela labantu, uyacacisa uBrennan. "Ngokungafaniyo nokushushuluza kwe-alpine, asinayo imiphetho yesinyithi, ke xa ufuna ukuhamba ngekona, awunakoyama nje kuyo kwaye uzobe eli jiko lihle, utshilo. “Ngokwenyani siyayinyathela, uthatha la manyathelo mancinanana, afanayo nomdlali wehokhi okanye enye into. Yonke loo nto kukukhawuleza. ”

Ungangena kuyo nayiphi na iminyaka.

Ngokungafaniyo ne-gymnastics kunye ne-ice skating, ezemidlalo oqala ukuzilolonga usemncinci, ukutyibiliza kwilizwe lonke kulula ukuyithatha nangaliphi na ixesha ebomini bakho. Umzekelo, umama kaBrennan waqala wazama umdlalo xa wayeneminyaka engama-30, kwaye uBrennan ngokwakhe akazange angene kuwo de wayeneminyaka eli-14 ubudala, utsho. "Kuyafaneleka ukubeka ixesha lokufunda isakhono kuba ungayenza ubomi bakho bonke," uyachaza. "Kwaye ngenxa yempembelelo ephantsi enayo kumalungu akho nakwizinto ezinjalo, umakhulu wam uphuma ukuskiya - kwaye ugqiba nje iminyaka engama-90." (Idibeneyo: Ukudlala umdlalo kunokukunceda njani ukuba uphumelele ebomini)

Iyakomeleza impilo yakho yengqondo.

Ngokuzibamba kwiskis sakho kwaye uzicwilise kwindalo, unokufumana nje uxinzelelo noxinzelelo lweemvakalelo ozifunayo. Uphando lubonisa ukuba ukuzivocavoca emahlathini -kwaye ukuhlala nje ujonge imithi-kungalunciphisa uxinzelelo lwegazi kunye namanqanaba ehormone ahambelana noxinzelelo kunye ne-adrenaline, ngokweSebe laseNew York loLondolozo lweNdalo. “Kukukhululwa nje kubomi obuxakekileyo bemihla ngemihla, ukubambeka ngaphakathi, ukusebenza ekhaya, okanye nantoni na abantu abasokola ngayo kwezi ntsuku,” wongeza uBrennan. “Iphantsi kakhulu kwaye iluncedo. Ukuba uneyure kuphela, inzuzo yokuphumela ngaphandle kwengqondo yakho ingcono kakhulu kunokuya kwindawo yokuzivocavoca okanye ukuzama ukwenza umthambo kwigaraji yakho. (Ngaba ufuna ukwanelisa ngakumbi ukuthatha uhambo lwakho lwangaphandle ngaphandle? Jonga nje ezi zibonelelo.)

Ukushushuluza kwelizwe ngokwalo kubonelela ngezibonelelo zalo ezizodwa zempilo yengqondo, nazo. "Into endiyithandayo ngokuskiya kukuba ndinokubeka nje ii-skis zam, ndiphume ndiye ehlathini, kwaye ndonwabe, ndikhululeke xa nditsibela ikhephu, nto leyo ikunika inkululeko yenkululeko," utshilo. "Luhlobo lwesingqisho, ukuze ube nakho ukubanakho ukwenza iingcinga zakho kwaye wonwabele umoya omtsha, indalo, kunye nabo bonke ubuhle obungqongileyo."

Uphengululo lwe