Kodi Zili Bwino Kunyamula Zolemetsa Pa Maphunziro a Marathon?

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Miyezi yakugwa-aka mpikisanowu, othamanga kulikonse amayamba kukulitsa maphunziro awo kukonzekera theka kapena marathons athunthu. Ngakhale kuwonjezeka kwakukulu kwa ma mileage kumafuna kupirira kwanu pamlingo wina, othamanga ambiri amadandaula chifukwa chakuchepa kwamphamvu zolimbitsa thupi. Amawopa kuti ngati atangokhalira kumanga minofu atha kuchuluka kwambiri ndikutaya zina mwa ma cardio chops, amawopa kutha miyendo yawo, kapena kuzengereza kuthera nthawi akumenya zolemera ngati zikuwoneka kuti pali ma mailosi ambiri oti athamange. Koma othamanga amasangalala: Sikuti kuphunzitsidwa kwamphamvu koyenera sikungawononge maphunziro anu a marathon, kudzakuthandizani kwambiri, malinga ndi Elizabeth Corkum, mphunzitsi wothamanga ku Mile High Run Club ku New York City.

Zonsezi palimodzi zidzakupangitsani kukhala oyenerera mozungulira, kukulitsa mphamvu za minofu yanu, ndikukutengerani gawo limodzi pafupi ndi PR. "Mwachidziwikire, othamanga adzakhala ndi chizolowezi chophunzitsira mphamvu, asanakwere mtunda wawo, kuti zisadabwitse mtima wam'mimba nthawi yomweyo," akufotokoza a Corkum. Ngati ndi choncho, kungokhala kusinthidwa pang'ono ku dongosolo lanu lanthawi zonse kuti muwonetsetse kuti likugwirizana ndi maphunziro a marathon, akutero. Chifukwa chake ngati mukudziwa kuti muli ndi mpikisano wothamanga koma simunayambe kuphunzitsidwa, yambitsani zolimbitsa thupi zingapo pakukonzekera kwanu kwa sabata tsopano. (Nazi masewera 6 amphamvu omwe wothamanga aliyense ayenera kuchita.)

Corkum akuwonetsa kuti ndikofunikira kuti muphunzitse mphamvu kuthandizira za dongosolo lanu lampikisano, osati kumangochitika pambali pake. Izi zikutanthauza zinthu ziwiri: Choyamba, mailosi anu ayenera kukhala patsogolo ndi magawo ophunzitsira mphamvu akukonzedwa mosamala mozungulira. Chachiwiri, muyenera kuyang'ana minofu yoyenera kuti muwonjezere zonse kuchokera ku cardio yanu. "Ntchito yotsika thupi ndiyofunikira kuti mutetezeke komanso kupewa kuvulala, koma simungapeze zonse zomwe mukufunikira pothamanga nokha," akutero Corkum. "Othamanga amagwiritsira ntchito mopitirira muyeso, choncho perekani chikondi chowonjezereka kwa glutes ndi hamstrings ndi masewera olimbitsa thupi monga deadlifts, squats, ndi mapapo ndi kulemera kwa dumbbell kapena kettlebell."

Othamanga ambiri amapeputsanso kufunikira kwa mphamvu zapakati ndi zam'mwamba pakuchita kwawo. Ochita masewera olimbitsa thupi (komanso othamanga kwambiri) ndi omwe amatha kukhala ndi mawonekedwe abwino mu mpikisano wonse, malinga ndi a Corkum. Izi sizingachitike ngati minofu iliyonse siyingathe kuyendetsa bwino. Kuti muwotche pachimake, kusuntha kosavuta ngati kusiyanasiyana kwa thabwa kumasemphana ndikukhazikika bwino. (Yesani 31-Day Plank Challenge yathu kuti mukhale ndi malingaliro ambiri.) Kwa thupi lapamwamba, Corkum amalimbikitsa zinthu monga mizere ndi ntchentche kapena zosindikizira pachifuwa, popeza zimagunda minofu yomwe ingakuthandizeni kuti chifuwa chanu chikhale cholimba komanso chowongoka ngakhale mutatopa. (Maulendo 8 awa ndi abwino kwa othamanga.)

Pomaliza, nthawi ndiyofunikira. Kuti mupindule kwambiri ndi maphunziro, yesetsani kulumikiza zolimbitsa thupi zanu kuti mudzitopetse munthawi zonse tsiku limodzi, ndipo mutha kupumula ndikubwezeretsanso lotsatira, Corkum akuwonetsa. Ubwino umatcha izi kulimbitsa thupi lanu kawiri. Kodi izo zikuwoneka bwanji? Tsiku la mwendo liyenera kukhala tsiku lomwelo monga momwe mumathamangira movutikira, kaya ndi nthawi ya njanji, kuthamanga kwa tempo, mapiri, kapena mtunda wothamanga kwa nthawi. Mudzatopa, zomwe zimakupangitsani kuti mukhale ndi nthawi yosavuta yolimbitsa thupi kapena maphunziro owoloka, kuphatikiza ntchito zakumtunda. Momwemo, muyenera kupeza masiku 2-3 pa sabata kutengera dongosolo lanu la maphunziro.

Upangiri womaliza wa a Corkum: "Izi zidzakhala zovuta! Thupi lanu liyenera kupulumuka kuti muwonetsetse kuti kugona ndi kupumula sikuwonongeka." Koma musadandaule kwambiri: Pali zinthu zina zabwino kwambiri zomwe zimadutsa m'mutu mwanu pamasiku opumula a marathon.

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