Ndoyisile Njani Ukonzakala-kwaye Kutheni Ndingakwazi Ukulinda Ukubuyela Ekupheleleni

Umxholo

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Kwenzeke ngoSeptemba 21. Mna nomfana wam sasiseKillington, VT kwiSpartan Sprint, ugqatso lweemayile ezi-4 kunye nenxalenye yekhosi yeSpartan Beast World Championship. Kwifashoni yogqatso lwemiqobo, saxelelwa ukuba sinokuceba ukunyuka iintaba, ukunqumla amanzi, ukuthwala izinto ezinzima kakhulu, nokwenza naphi na ukusuka kuma-30 ukuya kuma-300 eebharpees, kodwa singenazo iinkcukacha ezininzi ngakumbi. Eyona nto inokuxelwa kwangaphambili ngohlanga lweSpartan kukungaqiniseki kwayo. Kwaye le yinxalenye enkulu yesibheno-ubuncinci kum.

Ndiyi-CrossFitter yesiqhelo (khwaza ibhokisi yam, CrossFit NYC!), Ke ndiqeqesha iintsuku ezine ukuya kwezintlanu ngeveki ukuze ndisebenze ngokufanelekileyo kuyo nayiphi na imiceli mngeni engalindelekanga yobomi. Ndiyakwazi ukuphakamisa iiponti ezingama-235, nditsale de izandla zam zophe, kwaye ndibaleke imayile ngemizuzu emihlanu kunye nemizuzwana engama-41. Ngoko ngeCawe, xa sisondela kwipali enqumlayo (ipali eshinyeneyo yentsimbi ephezu komngxuma omkhulu wamanzi; umsebenzi: sebenzisa izandla zakho ukusuka kwelinye icala ukuya kwelinye), ndandiphelele, ngokupheleleyo ndiyifumene lento." Ndahlikihla ubumdaka phakathi kweentende zam ukuze ndizame ukuzomisa kwaye ndizibambe ngcono. Abafana ababini ababephethe umqobo bandixelela ukuba yintombazana enye kuphela ephumeleleyo ukunqumla ngaloo mini nezimbini kusuku olungaphambili. Ndaza ndacinga. , "Kulungile, ndiza kuba yinombolo yesine."

Kwaye ndiphantse ndaba. Ndide ndityibilike (irekhodi, ndityhola izandla ezimanzi xa kuthelekiswa namandla angonelanga). Ndicinga ukuba ndawela emhadini wamanzi, ndahamba neragdoll kwinqanaba lam leenyawo ezintlanu. Kodwa kwakungekho ngaphezulu kwee-intshi ezimbalwa zamanzi ukuqhekeza ukuwa kwam. Ngoko iqatha lam lasekhohlo lathatha i-brunt of hit. Kwaye ukuqhekeka okuvakalayo kusandenza ndifune ukubamba kancinci.

Ndifuna ukuqhubeka, kodwa isithandwa sam sampompa iziqhoboshi. Khange ndikwazi ukubeka ubunzima elunyaweni, kwaye eyona nto ibindixakekisile, ndikhutshiwe ngaphandle kwekhosi apho bendixelelwe ukuba ukwenzakala kwam akukho nto ngaphandle nje komnxeba. Andizange ndivumele ukuba impelaveki elungileyo ihambe kakubi, ndiye ndaqinisekisa isithandwa sam (esikhathazekile) ukuba iipancakes zamathanga eSugar kunye neSpice zazibaluleke kakhulu kunoluvo lwesibini kukhathalelo olungxamisekileyo. Nangona olu iya kuba lugqatso lwam lokuqala lwe-DNF (lugqatso-intetho yalo aluzange lugqitywe), imini yayingeyonto yokuhlamba ngokupheleleyo.

Ukuya phambili ukuza kuthi ga namhlanje: Ndibe kumdlalo onzima kangangeeveki ezine kanye ngeentonga ezintandathu. Ndaphula i-fibula yam yonke (incinci yamathambo amabini angaphantsi komlenze) kwaye ndine-talofibular ligament yangaphambili (ATFL) ukukrazula. (Olo luvo lwesibini-nangona lusemva kancinci kunokuba bekufanele ukuba luhlawulwe.) Ndiza kufuna unyango lomzimba olurhabaxa wakube uphumile umdlalo.

Ke yintoni umlutha womzimba ekufuneka uyenzile? Ewe, endaweni yokuhlala esofeni ndilila malunga nokuba mangaphi umbulali we-CrossFit WODs (ukuzilolonga kwemini) ndilahlekile kwaye ndifunga ukhuphiswano lwemiqobo, ndifumene iindlela zokuguqula ukwenzakala kwam kube lithuba (ngokwenene!). Kwaye kwixesha elizayo xa uzifumana uhleli ebhentshini-nokuba yiveki okanye iinyanga ezintathu-kufuneka wenze okufanayo. Apha, iindlela ezimbalwa eziphezulu zokuhlala kumdlalo womzimba ongcono naxa uhleli ebhentshini.

Gxila kukutya

Oku kunokuvakala ngathi yi-oxymoron, kodwa ungalibali ukuba into oyityayo inokuchaphazela indlela umzimba wakho okhangeleka ngayo kunye nemisebenzi yayo-nokuba ukwijardass kangakanani na. Ukulimala kwam ngaphambili kwakukutya itoni yeprotheyini kuba yiloo nto umzimba wam wawuyinqwenela. Kodwa iintsuku ezimbalwa zokuba ndingashukumi zandenza ndalala phezu kwe-kale, iitapile, iquinoa, i-smoothies eluhlaza, kunye nokunye. Ke ndiwumamele umzimba wam kwaye ndaqala ukuzama iindlela zokupheka ze-vegan kwiibhloko ezinje ngoDelilyly Ella kunye no-Oh She Glows. Kumntu osanda kuzibandakanya kukutya kukaPaleo, lo ibiyindawo yangaphandle ngokupheleleyo. Kodwa ndakhawuleza ndaqonda izinto ezimbini ezimangalisayo: 1) Ukupheka ukutya okusempilweni kulula kakhulu 2) Ukupheka ukutya okusempilweni kumnandi ngokwenene. Ngaphezulu koko, ukutya okucocekileyo kwakundinika amandla endiya kuwafumana kwi-cardio workout elungileyo. Kwaye ukwazi ukuba ukutya endikuphekayo kwakusezantsi kwiswekile, i-carbs, kunye neekhalori kwandenza ndaziva ndingcono ngokutshisa ngaphantsi kunokuba ndandinjalo. Andinixeleli nonke ukuba niye kwi-vegan-kwaye andiqinisekanga ukuba olu lutshintsho olusisigxina kum-kodwa ndicinga ukuba kubalulekile ukumamela umzimba wakho: Yinike into oyifunayo, hayi into enqwenelwa yingqondo yakho.

Guqula, Sukuyeka

Ukuhlala esofeni ngokupheleleyo kokonzakala kwam yayingeyondlela endizikhethela yona (kwaye ayifanelanga ukuba yeyakho nawe!). Ndavuthulula i-kettlebell yam yeepawundi ezili-15, iseti yee-dumbbells ezili-10, kunye neendidi ezahlukeneyo zokuxhathisa. Ndiza kunceda ukutyhala, ukuhlala phantsi nokulala umzimba ongaphezulu, kwaye ndisebenzise iibhendi kwezinye iitreyi zethayile kunye neethanga. Ndikwasebenza nomqeqeshi wam kwindawo yokuzivocavoca kanye ngeveki ukuze ndiphakamise umzimba ongaphezulu onzima. Ndade ndaya kwi-kayak yeeyure ezimbini e-Hudson ngenye imva kwemini. Ngokuqinisekileyo, anditshisi a itoni zeekhalori (okanye ukophuka kakhulu), kodwa ndiyayonwabela le misebenzi-kwaye indigcina ndisebenza. Kuxhomekeka kwindawo kunye nenqanaba lokonzakala kwakho, zinokubakho iindlela onokufumana ngazo ukuzilolonga nazo. Qiniseka nje ukuba ujonga ugqirha wakho kwaye ubonisane nomqeqeshi ukuze ucace gca malunga nokuba yintoni onokuyenza kwaye awukwazi ukuyenza. Into yokugqibela oya kuyifuna kukuqhubela phambili (okanye ngakumbi, ukwandisa!) Ukwenzakala kwakho.

Yiba neSicwangciso esingaxoxisiyo sokuBuyela eHashini

Into yokuqala abantu abaninzi bayandibuza xa ndibaxelela ukuba ndonzakele njani, "Ngaba sowugqibe kukhuphiswano lwemiqobo?" Kwaye impendulo yam ihlala igxininisa, "Heck no!" Ngapha koko, andinakulinda toe umgca kolunye ugqatso lweSpartan. Kwaye nje ukuba ugqirha wam wonyango andicime, ndiza kubhalisela enye. Kodwa ngeli xesha, ndiza kulumka ngakumbi. Ndiza kuthathela ingqalelo okungqonge indawo endikuyo, kwaye ndilumke ngakumbi ngexesha lemiqobo. Ukuba ndiza nento endicinga ukuba inokubangela ingxaki? Ndiza kuyitsiba. Kodwa ngokuqinisekileyo andiyi kubaleka kubo ngokupheleleyo. Ewe, ndaphule iqatha ebudeni benye. Kodwa kwakunokwenzeka ukuba kwenzekile uhamba phantsi kwizinyuko kwisikhululo sikaloliwe esingaphantsi komhlaba. Awukwazi ukuqikelela ukwenzakala-unokwenza izinto ukuze uphephe, kodwa ukubhala into ngokupheleleyo akuyi kukugcina ukhuselekile. Nokuba uwile kwibhayisekile yakho, ufumene i-plantar fasciitis ekubalekeni, okanye utshabalalise i-shin yakho xa utsiba ibhokisi-ubuyele apho ubuyeke khona. Uya kuba nembono entsha ngokupheleleyo kulo msebenzi kwaye uya kuziva uziva ufezekile kwaye uqinisekile ngalo lonke ixesha usebenza ngeseshini okanye ngaphandle kokulimala kogqatso.

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