Indlela yokubaleka iMarathon iyitshintsha njani ingqondo yakho

Umxholo

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Iimbaleki zeMarathon ziyazi ukuba ingqondo inokuba ngumhlobo wakho omkhulu (ingakumbi malunga neekhilomitha ezingama-23), kodwa kuyavela ukuba ukubaleka kunokuba ngumhlobo wengqondo yakho. Isifundo esitsha esivela kwiYunivesithi yaseKansas sifumanise ukuba ukutshintsha kuyitshintsha indlela ingqondo yakho enxibelelana ngayo nomzimba wakho ngaphezulu kokunye ukusebenza.

Abaphandi bavavanya ubuchopho kunye nezihlunu zabadlali abahlanu bokunyamezela, abaphakamisi bobunzima abahlanu, kunye nabantu abahlanu abahleli phantsi. Emva kokumisela iisenzi zokujonga imicu yazo yemisipha ye-quadricep, izazinzulu ziye zafumanisa ukuba izihlunu ezibalekayo ziphendule ngokukhawuleza kunesiginali yengqondo kunemisipha yelinye iqela.

Ke zonke iimayile ozibalekayo? Iyajika ilungelelanise unxibelelwano phakathi kwengqondo yakho nomzimba, yabenza ukuba basebenze kunye ngokufanelekileyo. (Fumana ukuba kwenzeka ntoni emayile ngemayile kwiBrain yakho kwi-Long Runs.)

Okubangela umdla nangakumbi kukuba, imicu yemisipha kubaphakamisi bentsimbi yasabela ngendlela efanayo naleyo yabangengomthambo kwaye omabini la maqela ayenokukhathala kwakamsinya.

Ngelixa abaphandi bengenakuya kude bathi olunye uhlobo lokuzilolonga lwalungcono kunolunye, kunokuba bubungqina bokuba abantu baziimbaleki ezizalwa ngokwemvelo, utshilo uTrent Herda, Ph.D., unjingalwazi oncedisayo wezempilo, ezemidlalo kunye nemidlalo. sebenzisa isayensi kunye nombhali-mbhali wephepha. Ucacise ukuba kubonakala ngathi inkqubo ye-neuromuscular ngokwendalo ithambekele ekuziqhelaniseni novavanyo lomthambo kunokuba uqeqesho lokuxhathisa. Ngelixa uphando lungaphendulanga ukuba kutheni okanye kwenzeka njani na olu tshintsho, wathi le yimibuzo abaceba ukuyijongisisa kwizifundo ezizayo.

Kodwa ngelixa izazinzulu zisalungisa konke umahluko phakathi kwendalo kunye nokondla, oko akuthethi ukuba kufuneka uyeke ukuphakamisa ubunzima. Ukuxhathisa uqeqesho kunenzuzo ezininzi eziqinisekisiweyo zempilo (ezinje ngezi zizathu zili-8 zokuba kutheni kufuneka uphakamise amatye obunzima kwabaqalayo). Qiniseka ukuba uyangena nawe njengoko kubonakala uhlobo ngalunye loqeqesho lunceda imizimba yethu ngeendlela ezahlukeneyo.

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