Ngaba kulungile ukuphakamisa ubunzima ngexesha loQeqesho lweMarathon?

Umxholo

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Xa ikwindla yeenyanga-aka umdyarho wonyaka-ujikeleza, iimbaleki kuyo yonke indawo ziqala ukurhweba uqeqesho lwazo ukulungiselela isiqingatha okanye i-marathon epheleleyo. Ngelixa ukwanda okukhulu kweemayile kuthatha unyamezelo lwakho ukuya kwinqanaba elilandelayo, iimbaleki ezininzi zikhala ngokuphulukana noqeqesho lwamandla kwindlela yazo yesiqhelo. Banexhala lokuba ukuba bagxile ekwakheni izihlunu banokubaninzi kakhulu kwaye baphulukane nezinye iicardio chops, bayoyika ukunxiba imilenze yabo, okanye ukuthandabuza ukuchitha ixesha bebetha ubunzima xa kuvakala ngathi zininzi iimayile ukuba zibaleke. Kodwa iimbaleki ziyavuya: Uqeqesho lwamandla olufanelekileyo aluyi kulimaza kuphela uqeqesho lwakho lomdyarho weembaleki, oko kuya kunceda kakhulu, ngokutsho kuka-Elizabeth Corkum, umqeqeshi oqhubayo kwi-Mile High Run Club kwisiXeko saseNew York.

Ezi zibini zidibeneyo ziya kwenza ukuba ulunge ngakumbi macala onke, uphucule amandla omzimba wakho, kwaye uthathe inyathelo elinye usondele kwi-PR. "Ngokufanelekileyo, iimbaleki ziya kuba nazo amandla oqeqesho endaweni yazo, ngaphambi kokunyusa umgama wabo wokubaleka, ukuze ingothusi i-cardio kunye nezihlunu zemisipha ngaxeshanye," ucacisa uCorkum. Ukuba kunjalo, iyakuba lutshintsho nje oluncinci kwisicwangciso sakho esiqinisekileyo sokuqinisekisa ukuba iyazixhasa iimfuno zoqeqesho lwemarathon, utshilo. Ke ukuba uyazi ukuba unomdyarho kumgangatho kodwa ungaqalanga uqeqesho, yazisa ngokusebenza kwamandla amatsha kwisicwangciso sakho seveki ngoku. (Nantsi imithambo emithandathu yokuzivocavoca imbaleki nganye ekufuneka iyenzile.)

UCorkum ubonisa ukuba kubalulekile ukugcina uqeqesho lwamandla inkxaso Isicwangciso sakho semarathon, hayi esenzeka ecaleni kwayo. Oko kuthetha izinto ezimbini: Okokuqala, iimayile zakho kusafuneka zithathe indawo yokuqala kunye neeseshini zoqeqesho lwamandla zicwangciswe ngononophelo ezikufutshane nazo. Okwesibini, kuya kufuneka ujolise kwimisipha elungileyo ukuze uphucule konke ukunconywa kwi-cardio yakho. "Umsebenzi womzimba ophantsi uyimfuneko ekusebenzeni kakuhle kunye nokuthintela ukulimala, kodwa awuyi kufumana konke okufunayo ekusebenzeni wedwa," kusho uCorkum. "Iimbaleki zihlala zisebenzisa kakhulu ii-quads zazo, ke ngoko zinike uthando olongezelelekileyo kwiiglute kunye nemisipha yokuzivocavoca okunje nge-deadlifts, squats, kunye neempumlo zongezwa nge-dumbbell okanye i-kettlebell weight."

Iimbaleki ezininzi zikukujongela phantsi ukubaluleka kwesiseko kunye namandla omzimba aphezulu ekusebenzeni kwabo. Iimbaleki ezomeleleyo (kwaye ngenxa yoko zikhawulezayo) zezi zinokugcina ifom efanelekileyo kulo lonke ugqatso, ngokukaCorkum. Ayinakwenzeka loo nto ukuba yonke imisipha ayinakho ukuvutha ukuze usebenze. Ukutshisa undoqo wakho, iintshukumo ezilula ezifana nokwahluka kweplanga ziya kukrola kwaye ziqinise ngokusebenzayo. (Zama i-31-Day Plank Challenge yethu ngeengcamango ezininzi.) Kumzimba ophezulu, i-Corkum incoma izinto ezifana nemigca kunye ne-fly okanye i-chest presses, ekubeni zibethe izihlunu eziza kukunceda ugcine isifuba sakho siqinile kwaye sithe tye njengoko ukhathala. (Ezi ntshukumo zi-8 zikwalungile kwiimbaleki.)

Ekugqibeleni, ixesha lingundoqo. Ukufumana okuninzi kuqeqesho, zama ukulungelelanisa ukuzilolonga kwakho ukuze uzidinise kuzo zombini ezi ndlela ngenye imini, kwaye ungaphumla kwaye uphinde ufumane okulandelayo, ucebisa uCorkum. Iziphumo zilubiza ngokucinezela umzimba wakho kabini. Ijongeka njani loo nto? Usuku lomlenze kufuneka lube lolo suku njengoko kuqhutywa nzima, nokuba ngaba kukulandela umkhondo, ukuhamba kwetempile, iinduli, okanye umgama obaleka ixesha. Uya kudinwa, ekubekela usuku lokubuyisela iimayile ezilula okanye uqeqesho olunqamlezileyo, kunye nomsebenzi ongaphezulu womzimba. Ngokufanelekileyo, kuya kufuneka ufumane iintsuku ezingama-2-3 nganye ngeveki kuxhomekeke kwisicwangciso sakho soqeqesho.

Ilizwi lokugqibela lesiluleko sikaCorkum: "Oku kuya kuba nzima! Umzimba wakho kufuneka uhlaziye ukuze uqiniseke ukuba ubuthongo kunye nokuphumla akuphazamisi." Kodwa ungakhathazeki kakhulu: Kukho izinto ezintle kakhulu ezihamba ngentloko yakho kwiintsuku zokuphumla zoqeqesho lwe-marathon.

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