Zisokonezo 8 Kuti Muzipindulira Kwambiri Kunja Kwanu

Zamkati

• Yambitsani Maganizo Anu
• Konzani Fomu Yanu ndi Ma Drill Oyenda
• Zingwe M'ma Sneakers Oyenera
• Yendani ndi Fuko Lanu Labwino
• Sewerani Nyimbo Zomwe Mumakonda
• Pangani Nthawi Yozizira
• Onetsetsani Kuti Mukusintha
• Osadumpha pa Kuphunzitsa Mphamvu
• Onaninso za

Kutentha kumakwera komanso dzuŵa likutuluka m'nyengo yozizira, mukhoza kukhala okonzeka kutenga masewera olimbitsa thupi panja. Koma zothamanga m'mphepete mwa misewu ndi njira ndizosiyana kwambiri ndi zomwe zili pa lamba, chifukwa chake njira yomwe mumatenga pothamangira panja iyenera kuwonetsa izi.

Chifukwa chachikulu: Kulimba kwake kumakhala kwakukulu, mphamvu yayikulu yogwiritsira ntchito nthaka, yomwe kwenikweni ndi mphamvu yomwe nthaka imagwiritsanso thupi yomwe imalumikizana nayo. Izi zikutanthauza kuti malo okhala ngati konkire ndi pansi pamiyendo amapangitsa kuti mubwererenso m'malo olumikizirana mafupa ndi m'miyendo yanu kuposa momwe chopondapo chimatengera mphamvu. Izi sizimangokupangitsani kugwira ntchito molimbika, koma zidzakutopetsani mwachangu ndikupangitsa kupsinjika kwamafundo anu. Ndipo mosiyana ndi makina opondaponda, omwe amapereka kusasinthasintha ndi sitepe iliyonse, muyenera kuthana ndi miyala, malo osafanana, magalimoto, kapena nyengo yoipa pamene mukuthamanga panja, zonsezi zingapangitse kuti mukhale osasinthasintha kapena kusintha. mayendedwe anu.

Izi zati, pali zinthu zambiri zomwe mungachite kuti muwonetsetse kuti mukuyenda bwino. Apa, maubwino amagawana maupangiri awo apamwamba othamanga panja. (Zogwirizana: Upangiri Wanu Waku Cold-Weather Running)

Yambitsani Maganizo Anu

Kutuluka kumayambira ndi slate yopanda kanthu, yopanda zosokoneza momwe zingathere. "Mukufuna kukhala omasuka mthupi lanu kunjaku," atero a Kara Goucher, othamanga othamanga komanso omwe kale anali Olimpiki omwe amaphunzitsa m'misewu yapafupi ndi kwawo kwa Colorado. Goucher akuwonetsa kuyambiranso gawo lalifupi lanjiralo kuti lizolowere malowo mpaka litakhala lachirengedwe, kenako ndikulimba mtima ndikukumbukira kwam'mimba kuzinthu zotalikirapo.

"Kuti ndichoke pamutu panu ndikusangalala ndi kuthamanga, ndimakonda kubwereza ndekha mawu amphamvu kapena mantra pamene ndiyamba kupita," akutero. "Mawu anu atha kukhala pano kapena olimba mtima. Kubwerezanso kumakuthandizani kuti mukhazikike pa ntchito yomwe muli nayo ndikutseka njira zina. ” (Simungathe kusankha ngati muyenera kugunda njira kapena msewu? Nayi kusiyana pakati pa mitundu iwiriyo.)

Konzani Fomu Yanu ndi Ma Drill Oyenda

M'malo mongoganizira mozama maluso anu, dzikonzekereni kuti mukhale amadzimadzi mukamatuluka panja. Annick Lamar, mphunzitsi wa New York Road Runners anati: "Njira yopezera masitepe okongolawo, kukweza mawondowo, ndi kuyanjanitsa bwino kuti muthamangire bwino kwambiri ndikuyendetsa pang'onopang'ono musanayambe kuthamanga. Zochita zake zinayi zomwe zimapangitsa chinyengo:

• Bondo likugwira: bweretsani bondo lakumanzere pachifuwa, kenako gwirani, imani pang'ono, ndi kumasula; tenga sitepe, ndikubwereza ndi bondo lakumanja
• Quad kutambasula: bweretsani bondo lakumanzere kuti likhale glute, kenako gwirani, imani, ndikumasula; tengani, ndikubwereza ndi bondo lamanja
• Kuyenda kwa hamstring kutambasula: kufika ku zala zakumanzere ndi mwendo wakumanzere wowongoka, chidendene pansi, ndi bondo lakumanja, ndiye kuyimirira ndikubwereza mwendo wakumanja wowongoka.
• Kuyenda zidendene-zala: yendani kutsogolo 25 mapazi pazidendene, tembenukani, kenako mubwererenso 25 mapazi kumapazi

Lamar anati: “Kuchita masewera olimbitsa thupi katatu pa sabata kudzakuthandizani kukhala ndi umakaniko wabwino. (Kuyenda ndi kukhazikika kumeneku kumathandizanso kuti ntchitoyi ichitike.)

Zingwe M'ma Sneakers Oyenera

Zilibe kanthu momwe ma sneaker anu akunja angawonekere, ndizokhudza zomwe akuyenera kuchita: kuteteza, kuthandizira, kukhazikika, ndi kukhazikika phazi lanu likalumikizana ndi nthaka. Kusankha sneaker yoyenera kumapazi anu ndikofunikira. Kuti muwonetsetse zomwe nsapato zimakugwirirani bwino, pitani ku sitolo yogulitsa zapadera. Akatswiri omwe ali m'sitolo atha kuyang'ana phazi lanu ndikuyenda pang'onopang'ono ndikugwiritsa ntchito chidziwitsochi kuti akupezereni chovala chokwanira. (Zogwirizana: The Best Running and Athletic Shoes for Every Workout, Malinga ndi Podiatrist)

Ngati mukuwuluka nokha pofunafuna ma sneaker othamanga panja, mungadziwe bwanji ngati mwapezadi awiri anu abwino? Kuponda kwanu kungakupatseni chidziwitso, akutero Sean Peterson, katswiri wazogulitsa pamalonda a Road Runner Sports. Mukufuna kuwona kuvala mpaka pakati pamiyendo. "Izi zikutanthauza kuti muli mu nsapato yomwe imakwaniritsa zomwe thupi lanu limafuna kuti ichite," akutero Peterson. "Kuvala kwambiri mkati mwa phazi lakutsogolo kungatanthauze kuti mukugudubuzika pang'ono ndipo mutha kupindula ndi kukhazikika kwa sneaker yanu." Chosiyana - kuvala kunja kwa nsapato - kungatanthauze kuti mwachibadwa mumatuluka kapena muli mu nsapato zokhazikika pamene simukuyenera kutero. Pankhani yachiwiriyi, "nthawi iliyonse mukafika, malo olimbikirawo amakakamiza thupi lanu ndi phazi lanu kuti lichite china chake mwachilengedwe," akutero. Yesani malo ogulitsira apadera kapena Fit Finder pa roadrunnersports.com kuti mupeze chitsogozo cha akatswiri.

Yendani ndi Fuko Lanu Labwino

Mutha kukhala mukuyenda nokha masiku ano, koma sizitanthauza kuti simungamve kukoka kwa paketi. "Madera ambiri omwe ali ndi zinthu ali ndi zinthu pakadali pano," atero a Alexandra Weissner, woyambitsa bRUNch Running, yomwe idasintha zomwe zimakumana ndi kudya za 5K ndi 10K kuzinthu zapa media pa nthawi ya COVID kutseka. "Pezani gulu lomwe mungalumikizane nawo pa intaneti kudzera pazovuta zosangalatsa, maphunziro, ndi zina zambiri," akutero. (Osayiwala kutsitsa mapulogalamu abwino kwambiri a othamanga.)

Zochita zina zokomera anthu othamanga zikuphatikizapo Novembala Project, yomwe ili ndi gawo lophunzitsira m'matumbo, ndi Midnight Runners, omwe amatuluka kunja kutada. Makalabu ambiri a November Project amakhala ndi misonkhano yawo pa intaneti, akutero Lazina Mckenzie, mtsogoleri wa anthu ammudzi ku Edmonton, Alberta, kuti mutha kulowa kulikonse. "Mukangowonekera, tonse ndife ofanana ngakhale titakhala otani," akutero. "Tikulowanso m'malingaliro omwewo."

Sewerani Nyimbo Zomwe Mumakonda

Zachidziwikire, kumvera podcast mukamathamanga kumatha kukusangalatsani, koma ngati mukufuna kuti mupindule kwambiri panja, ikani playlist yomwe mumakonda. Kafukufuku wa 2017 adapeza kuti anthu omwe amachita masewera olimbitsa thupi amatha kumaliza mphindi 15 kuposa omwe adatuluka thukuta popanda iwo. Kuphatikiza apo, kafukufuku wapeza kuti kumvera nyimbo zolimbikitsa, zopitilira muyeso pakubwereza, zochitika zamtundu wopirira (monga kuthamanga) zitha kuchepetsa kuwerengera kwa kuyeserera kozindikira (aka RPE, momwe mumamvera mumtima mwanu ngati thupi lanu likugwira ntchito). (Nazi njira zowonjezereka zodzinyenga kuti mugwire ntchito molimbika panthawi yolimbitsa thupi.)

Pangani Nthawi Yozizira

Mutatha kuthamanga panja, muziyenda pang'ono pang'ono kuti muchepetse kugunda kwa mtima wanu komanso kuti muchepetse kuthamanga kwa magazi. "Zingathandizenso kuyambitsa dongosolo lamanjenje la parasympathetic kuti muthe kumasuka ndikusintha zomwe zikubwera tsiku lanu," akutero Danny Mackey, mphunzitsi wamkulu wa Pro Brooks Beasts Track Club ku Seattle. Mphindi zisanu mpaka 10 ziyenera kukhala nthawi yokwanira yopumula. "Komanso, kupuma pang'onopang'ono m'mphuno mwanu kudzakuthandizani kupindula pamwamba." (Zogwirizana: Chifukwa Chake Simukuyenera Kudumpha Ntchito Yanu Yotsiriza)

Onetsetsani Kuti Mukusintha

Kaya mukutuluka m'nyumba mwanu koyamba kapena ndinu othamanga kwa moyo wanu wonse, kulemba zolinga zanu za tsiku ndi tsiku ziyenera kukhala gawo lazomwe mumachita musanachite masewera olimbitsa thupi komanso mukamaliza ntchito. Musanagunde pansi, lembani cholinga chanu cha masewera olimbitsa thupi (ie 30-minute kuthamanga ndi 9-minute pa mile pace). Mukamaliza kuthamangira panja, lembani zomwe mudachita komanso momwe mudamvera (mwachitsanzo, mphindi 30 muthamanga ndi mphindi 10 pa mtunda wamayendedwe - mumamva ngati zovuta koma zotheka). Mukatsimikizira cholinga chanu, dziperekeni ku pulani, ndikuisunga, mudzatha kuwona momwe mukukula ngati wothamanga. Mutha kugwiritsa ntchito cholembera ndi pepala lakale-sukulu kapena imodzi mwamapulogalamu aulerewa kuti musunge patsogolo.

Osadumpha pa Kuphunzitsa Mphamvu

Kukweza zolemera sikuwoneka ngati chinthu chofunikira kwambiri ngati mukuthamangira panja, koma taganizirani izi: Wothamanga yemwe ali ndi miyendo yolimba komanso olimba koma malekezero ofooka komanso maziko sakupatsa thupi lawo thanzi lokwanira. "Ntchito yophunzitsira mphamvu imabwera chifukwa chokhala wamphamvu, yamphamvu kwambiri, komanso yogwira ntchito bwino," akutero a Pascal Dobert, mphunzitsi wa Nike Bowerman Track Club yolemekezeka. "Thupi lonse limagwira nawo ntchito kuti likhale labwino, koma mawonekedwe ake nthawi zambiri sizimalunjika pakuchita masewera olimbitsa thupi. "

Ndicho chifukwa chake gululi limaphatikizapo milatho yambiri ya glute pogwiritsa ntchito lupu lozungulira komanso zingapo zam'mbali ndi matabwa ammbali. Ku New York Road Runner, masiku asanu ndi awiri pa sabata oyendetsa masewerawa amaphatikizapo masiku awiri athupi lolemera - matabwa, milatho yolimba, squats, mapapu oyenda, zipolopolo zam'madzi, miyeso ya mwendo umodzi - atathamanga mosavuta. (Zokhudzana: Ntchito 5 Zofunika Kwambiri Zophunzitsira Othamanga Onse Amafunikira)

Sabata yodziwika bwino yakunja, kuphatikiza mphamvu zolimbitsa thupi, zitha kuwoneka ngati izi: Lachiwiri ndi tsiku lovuta (kuyendetsa mayendedwe anu, kuthamanga kapena mapiri); Lachitatu ndi tsiku losavuta, ndimphamvu zomwe zimayenda pambuyo; Lachinayi ndizovuta; Lachisanu ndi tsiku lina losavuta, lokhala ndi mphamvu yothamanga; ndipo Loweruka ndi ulendo wautali. Ganizirani izi ngati chosakhazikika chomwe chili ndi masiku ovuta pamwamba, masiku osavuta pansi.

Onaninso za