Isicwangciso sokuBuyisa isiQinisekiso seembaleki zeOlimpiki

Umxholo

• Kuhle
• Uxinzelelo
• Ukuhla kwamanzi
• Ukubalekela
• Uphengululo lwe

Iqela lase-USA liyityumza eRio-kodwa sonke siyazi ukuba indlela eya kwigolide iqala kudala ngaphambi kokuba banyathele unxweme lweCopacabana. Iiyure ezinzima zokuzilolonga, ukuziqhelanisa, kunye noqeqesho zongeza ixesha elininzi elixabisekileyo kunye nokubetha okuninzi emizimbeni yabo. Kwaye xa kuziwa kuqeqesho olunzulu, ukubuyela kwimeko yesiqhelo kubaluleke kakhulu njengolo qeqesho ekuseni.

Unokuba ukude kwinqanaba leOlimpiki, kodwa ukuba usebenza kwirej kunye nokuqeqesha umdyarho kunye neminyhadala, kuya kufuneka uzithathe njengomdlali weqonga. Kwaye ukuba uqeqesha njengaye, uqinisekile ukuba isihogo kufuneka sazi ukuba ungaphila njani kwakhona.

Yiyo loo nto sibambe indoda ephethe ukubuyisela kwakhona kwiQela lase-USA: uRalph Reiff, umlawuli olawulayo weSt. Vincent Sport Performance kunye nentloko yeZiko loBuyiselo loMgijimi eRio de Janeiro. Kuba ingoyena mntu uye waya kukhathalelo lokufumana iimbaleki ezilungileyo elizweni, besisazi ukuba uya kuba neengcebiso zokufumana uqeqesho lwethu kwakhona.

Ndikholelwa kakhulu ekwenzeni nasekulandeleni isicwangciso, utshilo uReiff. "Kwesi sicwangciso, ucinga ngokuhambisa ulwelo kunye nemveliso yenkunkuma ngaphandle kwezihlunu-yiyo le nto idala ukukhathazeka kunye nokuqina, kunye nohlobo lweebugs kwezihlunu ezantsi kwezi ntsuku zilandelayo."

Nanga amacebiso akhe avavanyiweyo eembaleki anokuthi nabantu abafayo banokusebenzisa ukukhupha izihlunu zabo kwaye bakhulise inkqubo yokubuyisela emva kokusebenza nzima (akukho zixhobo zintle zifunekayo).

Kuhle

Iimbaleki ze-Pro zinokungena kwi-ice bath okanye kwigumbi le-cyrotherapy emva kokuzilolonga (njengo-gymnast wase-U.S. ULaurie Hernandez, ngezantsi), kodwa akukho sidingo sokuthumela umatshini wakho we-ice ukuba ugqithise ngaphezulu okanye utyalomali kwisixhobo esihle. Ukupholisa izihlunu zakho emva kokuba umthambo okhathazayo ulula njengokulahla umzimba wakho. Inyathelo lokuqala kukuqikelela ubushushu bomzimba wakho. Ubaleka ngaphandle kwimozulu enesidanga sama-90? Mhlawumbi unobushushu bomzimba obuphezulu kune-98.6 degrees. Ngaba wenza kancinci, uqeqesho olunzima lobunzima kwindawo yokuthambisa umoya? Kusondele ngakumbi kwisiseko, utshilo uReiff.

Inyathelo lesibini kukupholisa izihlunu zakho kula maqondo obushushu. Njani? Amanzi abandayo yeyona ndlela ilula, utsho uReiff, kodwa unokucinga ngaphandle kwebhafu:

"Ukuba ubaleka, yithi, kumbindi we-Indiana kubushushu kunye nokufuma, kwaye usecaleni kwechibi, ukungena nje echibini elinee-degrees ezingama-70 kuya kupholisa umzimba wakho malunga nama-30 degrees," utshilo. "Akufuneki ukuba ibe ngamanzi abandayo; kufuneka nje ipholile kunomzimba wakho."

Ishawa ebandayo inokwenza into efanayo. Qala ngeTemp ekhululekileyo kuwe, emva koko uyipholise, utshilo uReiff. "Kwaye gxila kumalungu omzimba wakho anegazi elininzi-emva kwemilenze yakho, emva kwedolo lakho, phantsi kweengalo zakho."

Uxinzelelo

Usenokuba uqhelene noxinzelelo njengendlela yokunciphisa ukudumba kwimeko yokwenzakala, kodwa isitshixo sokubuyisela ukuzilolonga kunye nokuphepha i-DOMS (ukulibaziseka kwemisipha yokuqala) nayo. Kule meko, asithethi malunga nebhendi ye-ACE esisiseko.

Uxinzelelo lunokwenziwa ngeendlela ezininzi, njengokuthanjiswa komzimba okanye inani leemveliso ezinjengeNormaTec, utshilo uReiff. I-BTW, iNormaTec yinkampani eyenza imikhono yokuphambanisa ephambeneyo ethi iiOlimpiki ezinje ngeSimone Biles, ngezantsi, zifunge ngokufumana kwakhona. Kodwa ukuqala nge-1,500 yeedola, azifikeleleki ngqo kwi-avareji yokuhamba umthambo.

Olunye ukhetho? Ukubethela izihlunu ezibuhlungu kunye namalungu kunye ne-kinesiology tape, ethi uReiff ingasetyenziselwa ukunceda ukususa ulwelo kwindawo kwaye kubiza kuphela malunga ne-13 yeedola ngomqulu.

"Masithi amathole akho ahlala exinene okanye abuhlungu. Uthatha iteyiphu ye-kinesiology efana ne-KT Tape, ubeke imitya embalwa kumathole, ushiye apho iiyure ezili-12, mhlawumbi iiyure ezingama-24," utshilo uReiff. "Iteyiphu ngokusisiseko iphakamisa umaleko wolusu, kwaye ivumela inkululeko engakumbi yokuhamba kolwelo ngaphantsi, yiyo loo nto ifikelela kwii-lymph node."

Inxalenye engcono malunga ne-kinesiology tape kukuba unokuyibeka ngokwakho. Ngaba awufuni ukubeka umzamo omkhulu? Unokuzama ukunxiba iimpahla, ezinokukunceda ngexesha nasemva kokuzilolonga ukuze uthomalalise ukudumba kwezihlunu.

Ukuhla kwamanzi

Mhlawumbi sele uyazi ukuba awungekhe usebenzise indlela yakho yomzimba ongcono-yile nto ihamba ngaphakathi nomzimba wakho. Ewe kuyafana kwakhona.

"Ukuhanjiswa kwamanzi kufuneka kube yinxalenye yesicwangciso sakho sokubuyisela," utsho. Tsiba iwayini, ibhiya, ismoothie, njl. Kwaye ubambe amanzi kuqala. Ngaphambi kokungasidli isiselo sezemidlalo esinekhalori ephezulu, uReiff uthi ukufikelela emanzini. Kwaye ukuba unexhala malunga ne-electrolyte, kufuneka wazi ukuba wonke umntu unemfuno eyahlukileyo ye-electrolyte. Ukuba ufuna ukuba nomdla njengembaleki yeOlimpiki, unokufumana uhlalutyo lokubila ukuze ufumane ugqirha wakho we-electrolyte.

Umgaqo olungileyo wesithupha kwabo bangafuni kuvavanywa? "Ukuba uza kudla iibhotile ezintlanu zolwelo imini yonke, yenza enye i-electrolyte kunye namanzi amane," utshilo uReiff.Leyo inokuba yiPowerade okanye iGatorade, okanye enye yeepropolyte zamanzi ezingathandekiyo ezithatha indawo yeelectrolyte ezilahlekileyo kukubila, kodwa musa ukuza neswekile eyongeziweyo yezinye iziyobisi.

Into ebalulekileyo yokwazi malunga ne-hydration? Ukugcina ixesha kubalulekile. Ifestile efanelekileyo yexesha lokuphinda u-hydrate yimizuzu yokuqala engama-20 emva kokuzilolonga kwakho. (Ungaphinda ubulale iintaka ezimbini ngelitye elinye njengoSarah Robles, imbasa yobhedu yaseRio ekuphakamiseni ubunzima, osela iprotein eshukumayo ngamanzi emva kwesesh yakhe yokuphakamisa, ngezantsi.)

Ukubalekela

Kungenxa yokuba elona xesha lilungileyo lokuphinda u-hydrate lingaphakathi kwemizuzu engama-20 emva kokuzilolonga, leyo yeyona nto iphambili kuyo-ke jika amanzi akho ngaphambi kokuba uye kufuna amashwamshwam. Kufika nini ukutya, unemizuzu engama-60 yefestile yokondla izihlunu zakho.

"Usebenzile, uqhube imoto yakho, kwaye ngoku kufuneka ubeke amafutha amaninzi emotweni yakho ukuze isebenze kwakhona ngomso," kusho uReiff. "Musa ukulinda iiyure ezintathu ngaphambi kokuba ugcwalise i-petroli, kuba umzimba uya kuqhubeka nokuxutywa kunye nokuzabalaza kulandela loo msebenzi, nokuba kukuphakamisa iintsimbi, iCrossFit, enye imithambo ephezulu okanye ukuhamba nje ngeCentral Park."

Esona sityholo sikhulu kwiprotein emva kokuzilolonga, utshilo uReiff. Zama ezi ntlanu zivunyelweyo zokutya ezihlangabezana nezikhokelo zokuhlala phantsi kweekhalori ezingama-200 kodwa unike umzimba wakho amafutha awoneleyo okugcwalisa iivenkile zawo zamandla. (Okanye, ukuba lixesha lesidlo sangokuhlwa, zama ukutya okuzaliswe ziikhabhu ezisempilweni, iiprotheyini, kunye nemifuno efana nembasa yobhedu yaseRio u-Emma Coburn, ongezantsi.)

Uphengululo lwe