Ungabuya njani ekubalekeni ugqatso lwalo naliphi na umgama

Umxholo

• Ngokukhawuleza emva kohlanga okanye -Ubaleka: Qhubeka Uhamba
• Imizuzu embalwa emva kokugqiba kwakho: ukolula
• Imizuzu engama-30 ukuya kwiiyure ezi-2 emva: kweRefuel
• Xa Ufika Ekhaya: Yenza iiMovements Dynamic
• Ngokuhlwa emva kohlanga: Fumana iMassage
• Usuku olulandelayo: Ukuhamba
• Kwiintsuku Eziliqela Ezilandelayo: I-Foam Roll
• Iveki okanye ezimbini kamva: Amandla oQeqesho
• Ukuya kuthi ga kwiiveki ezintathu kamva: Ngena kunye nomzimba wakho
• Uphengululo lwe

Nokuba unayo i-IRL yolonwabo-eqhuba i-5K ezincwadini okanye usacwangcisa ukujongana nesiqingatha-semakethi yomdyarho wesiganeko esele sirhoxisiwe-emva kwayo yonke loo nto, ubeka uqeqesho gosh-darnit! -Into oyenzayo emva Ukuwela umgca wokugqibela (okwenyani okanye kungenjalo) kubalulekile nje ngokuba wenze ntoni ukhokelela "kumhla wohlanga." Ngelixa ukubuyisa sele kuyinto encinci ye-buzzword, oko akuthethi ukuba yinto edlulayo okanye into ekufuneka ubethwe ngumoya.

Eminye oyithathayo emva kokubaleka okanye -kubaleka kunye nendlela oyifaka ngayo i-refuel kunye nokwakha kwakhona umzimba wakho ukuseta ukulungiselela impumelelo yakho enkulu elandelayo, nokuba ubuyile kwiimayile zewotshi okanye ukhetha usukelo lokwahluka komzimba. Kwaye ukuba uphumle njani kwaye uphethiloli unokuhluka ngokuxhomekeke kubungakanani kunye nokuqina okubeka kugqatso lwakho. Ke, landela eli nyathelo ngenyathelo, isikhokelo esivunyiweyo sobuchwephesha sokubuyela ezinyaweni zakho kwaye uzive umkhulu-nokuba ungahamba umgama omde kangakanani okanye ukhawuleze kangakanani.

Ngokukhawuleza emva kohlanga okanye -Ubaleka: Qhubeka Uhamba

Kuyalingwa ukuba ume ngokukhawuleza okanye uhlale phantsi emva kokuba uwele umgca wokugqibela wokoqobo okanye wokomfuziselo, kodwa ufuna ukuzama ukuhamba, nokuba kungomzuzwana. "Ukuba uyeka kwangoko, uyakha i-lactate acid kwaye iya kuhlala emilenzeni," utshilo uCorinne Fitzgerald, umqeqeshi wobuqu we-NSCA kunye nomqeqeshi oyintloko kwi-Mile High Run Club kwisiXeko saseNew York. Oku kuyakushiya buhlungu kwaye uqine emva kwexesha kude kube lusuku olulandelayo. Ke jongisisa ijog yemizuzu emihlanu okanye, ukuba oko kuvakala kungenakwenzeka, ukuhamba ngokukhawuleza ujikeleze ibhloko. Ukuba ugqiba nje isiqingatha okanye i-marathon epheleleyo, cinga ukwenza lo mgama wokubuyisela ixesha elide. Ngelixa kusenokwenzeka ukuba kuvakala ngathi yinto yokugqibela oya kufuna ukuyenza, kokona kukhusela kwakho kukungabinangqondo. Zive ukhululekile ukuhamba kancinci njengoko ufuna ukukhupha yonke inkunkuma ye-lactic emilenzeni yakho. (Idibeneyo: Yonke into eyaziyo malunga neFlow- and Fast-Twitch Muscle Fibers)

Imizuzu embalwa emva kokugqiba kwakho: ukolula

Emva kokuba uvuthulule loo milenze ngaphandle, kufuneka ufune ukuthatha ixesha lokuzolula. Ngelixa ukuzolula kunganyanzelekanga ukuba kukuncede ecaleni kwengozi okanye ukuphucula ukusebenza, inokunceda inkqubo yakho yeemvakalelo ukuba izole, ibeka umzimba wakho kwimeko yokuphumla, utshilo uBlake Dircksen, DPT, C.S.C.S., ugqirha womzimba kunye nomqeqeshi obalekayo kunyango lweBespoke. Kwaye, masinyaniseke, kuvakala kumnandi. Isikhokelo esiqhelekileyo sokwolula emva komdyarho kukuba ufuna ukuyigcina ithambile, utshilo uDircksen. Musa ukunyanzela nantoni na, kwaye uyeke ukuba i-ache ijike ibe yintlungu yokwenyani.

Zama ezi zasemva komdyarho zisuka kuFitzgerald ukuba awunamkhondo wokuba ungaqala ngaphi kodwa unokuziva ukuba izihlunu zakho ziqina. Bamba nganye imizuzwana engama-20 ukuya kwengama-30.

Buyisela umqobo:Ukusuka kwindawo ohleli kuyo, yandisa imilenze yomibini ngqo phambi kwakho. Goba umlenze wasekunene kunye nendawo yonyawo lwasekunene kwithanga elingaphakathi lasekhohlo. (Iya kujongeka ngathi ukuma komthi kwiyoga, kodwa uhleli phantsi.) Goba phambili esinqeni ubambe. Emva koko, tshintsha amacala.

Ukoluleka kwebhabhathane: Ukusuka kwindawo ehleliyo, thoba amadolo omabini, beka amazantsi eenyawo kunye kwaye ugobe phambili esinqeni.

I-Quad stretch: Nokuba ulele ngecala, isisu, okanye umile, guqa elinye idolo emva kwakho, bamba iqatha okanye unyawo kwaye ubandakanye ubuqaqawuli ukukhupha i-quad.

Imizuzu engama-30 ukuya kwiiyure ezi-2 emva: kweRefuel

"Isondlo kukubeka ezantsi eyona nto ibalulekileyo ukukunceda ukuba uphinde emva komzamo onzima," utshilo uDircksen. Qiniseka ukuba ufumana i-snack okanye isidlo emva kokugqiba kwakho (nokuba ungaya kude kangakanani!) Kwaye uyenze ibe yi-carb-protein combo.

Ngokubanzi, iimbaleki kufuneka zijolise malunga ne-15 ukuya kwi-30 grams yeprotheni ngaphakathi kwemizuzu engama-45 ukuya kwiyure enye emva kokugqiba umsebenzi, utsho uPamela M. Nisevich Bede, R.D., umbhali weUkubila. Yitya. Phinda. Ukugqiba iikhabho, phindaphinda ukubala kweeprotheyini ezimbini ukuya kwezine. Ngaphandle kwe-snack ekhawulezayo, njengobisi lwetshokolethi emva kokugijima, uya kufuna ukuba ne-carb-protein combo kwisidlo sakho kamva ngemini, nayo. Umzimba wakho unokuguqula kuphela iswekile (ukusuka kwiikhabhohayidrethi) zibe yiglycogen (zisebenzisa ntoni izihlunu zakho zamandla) ngokukhawuleza, ke kubalulekile ukuba ubeke isithuba sepetroli, utshilo uBede.

Kungakhathaliseki ukuba ude kangakanani na, i-hydration nayo ingundoqo kuba abaninzi abagijimi bagqiba ukuqeqeshwa kwimeko ephelelwe ngamanzi, utsho uBede. Ukuba ungumntu ojuluka kakhulu ngexesha lokubaleka okanye ukuba usebenza kwimozulu eshushu neshushu, cinga ukongeza ii-electrolyte kwiziselo zakho, njenge-sodium okanye i-potassium, kwiziselo zakho, utshilo. Oku kuya kukunceda uzalise iiminerali ezilahlekileyo ngokubaleka ukubila, okunokunceda ukubuyela kwimeko yesiqhelo.

Ngelixa ufuna ukufaka i-refuel emva kwanoma yimuphi umgama kunye ne-carbs, iprotheni, kunye ne-hydration, kubaluleke kakhulu ukuba ugqibile isiqingatha okanye i-marathon epheleleyo, utsho uBede. Kulabo batyumze i-5K okanye i-10K, i-refueling isabalulekile ukuze uphinde usebenze kwakhona kwiintsuku ezizayo, kodwa akubalulekanga kangako ukuhlangabezana nezibalo eziphezulu ze-carb kunye neeproteni.

“Emva komdyarho, abanye abantu abasoloko befuna ukutya, kodwa umzimba wakho unqwenela into yokuwunceda uphile,” utshilo uFitzgerald. Into engcono kunanto, ngoko ke nokuba iprotein bar kunye neapile, lukhetho oluqinileyo. Usenokufuna ukuqaphela ukongeza izithako ezichasayo (cinga: iturmeric, ijinja, iitsheri zetart, amandongomane) kwisidlo sakho sasemva komdyarho okanye i-snack ukukhuthaza ukuphilisa.

"Kufuneka uncede umzimba wakho ulungise kwaye ulwe nokudumba okulandela ukuphuka okwenzeka xa utyhala umda wakho kwaye uqhubela phambili," wongeza uBede. "Ukunceda ukulungisa kunye nokulwa neemvakalelo zesifo esihambelana nokuzivocavoca, ukutya okuchasayo kunye nokukhetha ukutya kubalulekile."

Xa Ufika Ekhaya: Yenza iiMovements Dynamic

Thatha uxanduva lokuchacha kwakho xa ufika ekhaya unokolula okuguquguqukayo. Zama ukuma isangqa esinqeni, i-hamstring eshukumayo eyolulayo (umhlaba isithende esinye kancinci phambi kwesinye-unyawo luguquke- kwaye ufikelele ezantsi ngezandla zombini, emva koko ubuye umva, utshintshe amacala kwaye uqhubeke utshintshana), okanye ukuyolula i-quad ngokukhawuleza Utshintshana ngamacala rhoqo kwimizuzwana embalwa. "Xa ugqibile ngokubaleka, izihlunu zakho zifudumele, kodwa ukuba ulinda de kube sekupheleni kosuku, upholile, ngoko ke awufuni ukutsiba ungene kwindawo ekubambeka kuyo," utshilo uFitzgerald. Kungenxa yoko le nto ukolula okunamandla lukhetho olufanelekileyo emva kwemini, kunye nentshukumo inokunceda ekulweni ukuqina. (I-BTW, kukho umahluko phakathi kokunwebeka okumileyo kunye nokunwebeka okunamandla, kwaye nganye inendawo yayo kwinkqubo yakho yokubuyisela kwimeko yesiqhelo.)

Ngokuhlwa emva kohlanga: Fumana iMassage

Ufuna ukuqala kwaye uqhubeke nenkqubo yokuphilisa ngokukhawuleza emva kogqatso, kwaye oko kunokubandakanya i-massage yobuchwephesha okanye uhlobo lonyango loxinzelelo-cinga iibhutsi zokubuyisela i-NormaTec.UFitzgerald uthi: "Ufuna inkqubo yokuphilisa esempilweni ukuze uncede ukukhupha le nkunkuma ngaphandle kwemilenze."

Injongo yokubhukisha iseshoni kamva emini, kodwa ukuba awukwazi ukuyifaka (emva kwayo yonke loo nto, unokubhiyozela ukuyenza), ezi ntsuku zilandelayo ziyasebenza! Cinga nje ngesipho osizuze kakuhle xa usityumza usukelo!

Usuku olulandelayo: Ukuhamba

Amaphepha akho anokubonakala ngathi yindawo efanelekileyo yokujija kwaye uchithe usuku emva komdyarho okanye ixesha elide, kodwa loo nto ayizukuzenza izihlunu zakho. Zama ukubaleka (okanye uhambe ngokukhawuleza) imizuzu nje eyi-15 okanye ukuya kuthi ga kwi-45 ukuba unamandla. "Ngosuku olulandelayo emva komdyarho, ukushukuma okufutshane yindlela elungileyo yokunciphisa obunye ubunzima bokufumana ukubuyela kwegazi kwezi zihlunu," utshilo uDircksen. Ukuba usaziva ii-aches zohambo lwakho, tsiba kwi-elliptical okanye omnye umqeqeshi womnqamlezo, ucebisa.

Ungaya echibini okanye utsibe ibhayisekile ngendlela ephantsi kakhulu yokuhamba, utshilo uFitzgerald. "Sebenzisa ixesha lakho ekubalekeni njengendlela yokwenza izinto ongazange uzenze ngelixa uziqeqesha," uyongezelela. Kulungile ngokupheleleyo ukunqanda ukunxibisa izihlangu zakho zokubaleka kwezinye iiveki ezimbalwa-ngakumbi ukuba ugqibile ukubaleka umgama omde okanye ukufaka iimayile ezithile ezikhawulezayo, ezimfutshane. Jonga nje ukufumana enye indlela yokufumana intshukumo kusuku lwakho.

Kwiintsuku Eziliqela Ezilandelayo: I-Foam Roll

Thatha i-roller yakho kwaye uchithe emihlanu ukuya kwi-10, nokuba ingama-20, imizuzu kwii-quads zakho, i-hamstrings, i-glutes kunye namathole. Olunye uphando lubonisa ukuba ukukhutshwa kwe-myofascial (okanye ukwaphula uxinzelelo kwizicubu ezinxibelelanayo ezaziwa ngokuba yi-fascia) ekuqengqelweni amagwebu kunokulwa nobunzima bemisipha emva kokuzivocavoca. (Idibeneyo: Yile nto uSuku lokuGcina oluBalaseleyo kufuneka luJongeke)

"Ukuba ulwa nezinye iintlungu kwindawo ethile, jolisa ingqalelo encinci apho njengokuqengqeleka amagwebu kunokuba nefuthe elihle lokuguqula imo," utshilo uDircksen. Yiya malunga nemizuzwana engama-45 kwiqela ngalinye lezihlunu kwaye uyigcine kancinci. (Ukuba awukagcini kwi-roller ye-foam okwangoku, zama enye yaba bathengisi kakhulu.)

Iveki okanye ezimbini kamva: Amandla oQeqesho

Kubaluleke kakhulu ukunika umzimba wakho ukuphumla okufunayo ngaphandle kokutsibela kwishedyuli yokuzilolonga yombulali, kodwa ukwenza iintshukumo ezizuzisa izihlunu ozisebenzileyo ngelixa ubaleka kunokukunceda ukuba ubuyele umva kwaye uhlale womelele. UFitzgerald ucebisa ii-clamshells, iibhlorho ezintle, kunye neeplanga njengemithambo yokuqala yomzimba yokuphinda uzise kwimikhwa yakho xa uziva.

Ukuya kuthi ga kwiiveki ezintathu kamva: Ngena kunye nomzimba wakho

Unokuchacha ngokupheleleyo kwi-5K ngeentsuku nje ezimbalwa, kodwa umdyarho? Eli libali elahlukileyo. "Usenokuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde khona," uFitzgerald uthi, "Usenokuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde lukulule igama lulo," Usenokuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde khona, "uFitzgerald uthi," Usenokuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde lukkisoluyolufike, uFitzgerald uthi: "Njengokuba kufuneka uhambe umgama omde ngaphambi kosuku lomdyarho, kuya kufuneka uphinde ubuyele emva kwawo." Mamela umzimba wakho kwaye uthathe ixesha elininzi njengoko ufuna ukuphumla kunye nokuchacha.

Ngeentsuku neeveki emva komdyarho omkhulu, ezona zinto zibalulekileyo ekugxilwe kuzo zizondlo, ukulala, ukuzonwabisa kunye nokuzilolonga, utshilo uDircksen. "Ukuphulula, ukuqengqeleka kwegwebu, kunye nokusebenza komzimba, ziindlela ezintle zokubandakanya isebe le-parasympathetic yenkqubo ye-nervous, [eyokuphumla kunye nenkqubo yokugaya], eluncedo ekuququzeleleni ukubuyiswa nokubuyiselwa, kodwa akufuneki ithathe indawo yesondlo esilungileyo, ukulala, kunye nezicwangciso zempilo yengqondo, utshilo.

Uphengululo lwe