Momwe ndidagonjetsera Kuvulala-ndi Chifukwa Chake Sindingadikire Kuti Ndibwerere Kukhazikika

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Izi zidachitika pa Seputembara 21. Ine ndi chibwenzi changa tinali ku Killington, VT ku Spartan Sprint, mpikisano wamakilomita 4ish pafupi ndi gawo la Spartan Beast World Championship. M'mafashoni othamanga, tidauzidwa kuti titha kukonzekera kukwera mapiri, kuwoloka madzi, kunyamula zinthu zolemera kwambiri, ndikupanga kulikonse kuyambira burpees 30 mpaka 300, koma osati zambiri. Chodziwikiratu kwambiri za Spartan Race ndikusayembekezereka kwake. Ndipo ndicho gawo lalikulu lazopempha-kwa ine.

Ndine CrossFitter wokhazikika (ndikufuula ku bokosi langa, CrossFit NYC!), kotero ndimaphunzitsa masiku anayi kapena asanu pa sabata kuti ndikhale woyenera pazovuta zilizonse zomwe sizingadziwike m'moyo. Nditha kupha mapaundi 235, ndikokereni mpaka manja anga atuluke magazi, ndikuthamanga mailo mphindi zisanu ndi masekondi 41. Chifukwa chake pamaphunziro a Lamlungu, titafika pamalopo kudutsa (mtengo wandiweyani pamwamba pa dzenje lalikulu lamadzi; ntchito: gwirani manja anu kuchokera mbali ina kupita mbali inayo), ndinali nonse, "Ine kwathunthu ndapeza izi. "Ndidapaka dothi pakati pamanja mwanga kuyesera kuti ndiumitse ndikudzigwira bwino. Amuna awiri omwe anali pachiwopsezo adandiuza kuti ndi mtsikana m'modzi yekha amene adapambana patsikulo ndi awiri dzulo. Kenako ndidaganiza , "Chabwino, ndatsala pang'ono kukhala nambala 4."

Ndipo ine pafupifupi ndinali. Mpaka nditatsika (pa mbiriyo, ndimaimba mlandu manja onyowa motsutsana ndi mphamvu zosakwanira). Ndikulingalira kuti ndigwera mdzenje lamadzi, ndidapita ragdoll patsikulo langa la mapazi asanu. Koma kunalibe madzi opitilira mainchesi angapo kuti athyole kugwa kwanga. Chifukwa chake bondo langa lakumanzere lidatenga vuto lalikulu. Ndipo ming'alu yomveka imandipangitsabe kufuna kubisa pang'ono.

Ndinkafuna kupitiriza, koma chibwenzi changa chinandipopa mabuleki. Sindingathe kulemera phazi langa, ndipo ndinakhumudwa kwambiri, nditachotsedwa pamalopo pomwe adauzidwa kuti kuvulala kwanga sikunali kanthu kena. Osaloleza kuti sabata yabwino iyende bwino, ndidatsimikiza bwenzi langa (lodandaula) kuti zikondamoyo zamatumba ku Shuga ndi Spice zinali zofunika kwambiri kuposa lingaliro lachiwiri posamalira mwachangu. Ngakhale uwu ungakhale mpikisano wanga woyamba wa DNF (ndiwo mpikisano wampikisano sunamalize), tsikulo silinali kutsuka kwathunthu.

Yang'anani mpaka lero: Ndakhala mumasewera olimba kwa milungu inayi ndendende ndi ndodo zisanu ndi imodzi. Ndinathyola fibula yanga yonse (yocheperako yamafupa awiri apansi amiyendo) ndikukhala ndi chingwe chakunja cha talofibular ligament (ATFL). (Lingaliro lachiwirili-ngakhale litadutsa pang'ono pomwe limayenera kuti liperekedwe.) Ndidzafunika kulandira chithandizo champhamvu atangotulutsa kumene.

Ndiye wochita masewera olimbitsa thupi ayenera kuchita chiyani? Chabwino, m'malo mokhala pampando ndikulira kuti ndi angati akupha CrossFit WODs (zolimbitsa thupi za tsikulo) zomwe ndikusowa ndi kulumbirira mpikisano wolepheretsa, ndapeza njira zosinthira kuvulala kwanga kukhala mwayi (kwenikweni!). Ndipo nthawi yotsatira mukadzapezeka kuti mwakhala benchi - kaya ndi sabata kapena miyezi itatu - inunso chitani zomwezo. Nazi njira zingapo zapamwamba zokhalirabe mumasewera abwinoko ngakhale mutakhala pabenchi.

Ganizirani pa Chakudya

Izi zitha kumveka ngati oxymoron, koma musaiwale kuti zomwe mumadya zimatha kukhudza momwe thupi lanu limawonekera komanso momwe limagwirira ntchito - mosasamala kanthu kuti ndinu oyipa bwanji mumasewera olimbitsa thupi. Anandivulaza ndinali kudya puloteni imodzi chifukwa ndicho chomwe thupi langa linkalakalaka. Koma masiku angapo osasunthika adandigwetsera kale, mbatata, quinoa, green smoothies, ndi zina zambiri. Chifukwa chake ndidamvera thupi langa ndikuyamba kuyesa maphikidwe a vegan ochokera kumabulogu ngati Deliciously Ella ndi Oh She Glows. Kwa munthu yemwe posachedwa amadya zakudya za Paleo, ili silinali lachilendo kwenikweni. Koma ndidazindikira mwachangu zinthu ziwiri zodabwitsa: 1) Kuphika chakudya chopatsa thanzi ndikosavuta 2) Kuphika chakudya chopatsa thanzi ndichokoma kwambiri. Pamwamba pa izo, kudya koyera kunandipatsa mphamvu zomwe ndikadapeza mu masewera olimbitsa thupi abwino. Ndipo podziwa kuti zakudya zomwe ndimaphika zinali zocheperako mu shuga, ma carbs, ndi zopatsa mphamvu zimandipangitsa kumva bwino pakuwotcha pang'ono kuposa momwe ndimakhalira. Sindikukuuzani nonse kuti musadye - ndipo sindikutsimikiza kuti izi ndikusintha kosatha kwa ine-koma ndikuganiza kuti ndikofunikira kumvera thupi lanu: Lipatseni zomwe likufuna, osati zomwe malingaliro anu amalakalaka.

Sinthani, Osasiya

Kukhala pampando wa kuvulala kwanga konse sikunali chisankho kwa ine (ndipo sikuyenera kukhala kwa inunso!). Ndinachotsa fumbi kettlebell yanga yolemera mapaundi 15, ma dumbbell olemera mapaundi 10, ndi magulu osiyanasiyana okana. Ndichita masewera olimbitsa thupi, kukhala pansi ndikugona cham'mwamba, ndikugwiritsa ntchito mabandeti amtundu wa Pilates matako ndi ntchafu. Ndimagwiranso ntchito limodzi ndi mphunzitsi waumwini kumalo ochitira masewera olimbitsa thupi kamodzi pa sabata ponyamula zolemera kwambiri. Ndinapitanso kwa maola awiri kayak ku Hudson madzulo ena. Zachidziwikire, sindikuwotcha a tani ma calories (kapena kutuluka thukuta), koma ndimakonda izi - ndipo zimandilimbikitsa. Kutengera malo komanso kuchuluka kwa kuvulala kwanu, pali njira zina zomwe mungafanizire zolimbitsa thupi. Onetsetsani kuti mwafunsira kwa dokotala wanu ndikufunsani wophunzitsira kuti mumve bwino zomwe mungachite komanso zomwe simungathe kuchita. Chomaliza chomwe mungafune ndikukulitsa (kapena choyipa, kukulitsa!) Kuvulala kwanu.

Khalani ndi Ndondomeko Yosasunthika Yobwerera Pahatchi

Chinthu choyamba chimene anthu ambiri amandifunsa ndikawauza momwe ndinavulalira ndikuti, "Ndiye kodi mwachita mpikisano wolepheretsa?" Ndipo yankho langa nthawi zonse limatsimikiza, "Heck no!" M'malo mwake, sindingathe kudikirira kuti ndiyike mzere pa Mpikisano wina wa Spartan. Ndipo wodwala akangomaliza kundichotsa, ndilembetsa kuti ndipeze imodzi. Koma nthawi ino, ndisamala kwambiri. Ndidzasamalira bwino malo omwe ndimakhala, ndikusamala kwambiri pakagwa zopinga. Ngati ndingayandikire china chomwe ndikuganiza kuti chingabweretse mavuto? Ndikudumpha. Koma sindidzawathawa kwathunthu. Inde, ndinathyoka mwendo wanga nthawi imodzi. Koma zikanatheka poyenda pansi pamasitepe apasiteshoni yapansi panthaka. Simungathe kuneneratu zovulaza-mutha kuchita zinthu kuti mupewe izi, koma kulembera china chilichonse sikungakutetezeni. Kaya munagwa panjinga yanu, muli ndi plantar fasciitis pakuthamanga, kapena kuwononga shin yanu podumphira m'bokosi - kumasuka komwe munasiyira. Mudzakhala ndi malingaliro atsopano pantchitoyi ndipo mudzakhala ndi chiyembekezo chokwaniritsidwa ndikulimba mtima nthawi iliyonse mukamaliza gawo kapena mpikisano wopanda vuto.

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