Malangizo othamanga ochokera kwa Katie Holmes 'Marathon Trainer

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Kuchokera ku triathlons kupita ku marathons, masewera opirira akhala ovuta kwambiri kwa anthu otchuka monga Jennifer Lopez ndi Oprah Winfrey. Zachidziwikire kuti zimathandiza kukhala ndi mphunzitsi wapamwamba kwambiri kuti akutsogolereni. Wes Okerson adaphunzitsa ndi kuthamanga ndi ena mwa nyenyezi zowala kwambiri ku Hollywood, kuphatikiza Katie Holmes, yemwe adakonzekera New York City Marathon chaka chatha. Amatiuza momwe amapangira makasitomala ake otchuka kukonzekera tsiku la mpikisano komanso zomwe mungachite kuti mukwaniritse zolinga zanu zophunzitsira.

Q. Kodi mumakonzekeretsa bwanji makasitomala a marathons?

A. "Ndakhala ndikulankhula ndi anthu omwe sadziwa zambiri mtunda wautali, chomwe ndi vuto loyamba. Mukamakonzekera marathon, zimangokhala pakukula ma mileage mpaka pomwe thupi ndi malingaliro anu amatha 26 Patatha miyezi ingapo ndikukulitsa mtunda wanu, ndikulimbikitsani kuti muyambe kuthamanga pang'ono (4 mpaka 5 miles), kuthamanga kwapakatikati (6 mpaka 8 miles) ndi kuthamanga kamodzi (10 mpaka 18 miles) sabata iliyonse. Makilomita 50 pa sabata amakupatsani mwayi. "

Q. Kodi muli ndi malingaliro otani oti muphunzitse kukhala otanganidwa?

A. Kupanga ndandanda mlungu uliwonse n'kofunika kwambiri. Sankhani tsiku la mlungu lomwe mukudziwa kuti simuli otanganidwa ndipo yesetsani kuchita nthawi yaitali. Lamlungu nthawi zambiri limakhala labwino chifukwa anthu sagwira ntchito. Kukwanira munthawi yochepa kapena yapakatikati isanakwane kapena ikatha ntchito, koma onetsetsani kuti mwayiyika kunja kuti musachedwe madzulo kenako m'mawa kwambiri.Mukufuna kupatsa thupi lanu pafupifupi maola 24 kuti mupezenso nthawi yopuma. "

Q. Mukuti chiyani kwa iwo omwe akuganiza kuti sangamalize kuthamanga?

A. "Iwo ndi zotheka. Kwa oyamba kumene, kuthamanga ma 26 mamailosi kumamveka ngati kwamuyaya, koma thupi lanu limafika poti kuthamanga kumakhala chinthu chachiwiri. Ngati ndinu wathanzi komanso wokonzeka kuphunzitsa izo, inu angathe chitani. "

Q. Ndi zolakwika zotani zophunzitsira zomwe anthu amapanga?

A. "Iwo sathamanga mokwanira. Ngati mwangochita 12 kapena 14 mailosi, mudzakhala ndi vuto kumaliza 26. Kumbali ina ya sipekitiramu, pali anthu omwe akuchita mochuluka kwambiri. Kugwiritsanso ntchito matupi awo ndikuvulazidwa mopitirira muyeso. Simuyenera kuchita maulendo ochulukirapo. Malingana ngati muli ndi dongosolo ndikukhala masiku anayi kapena asanu ndi limodzi pa sabata ndikupumula kamodzi pa sabata, muyenera khalani bwino."

Q. Mumalimbikitsa maphunziro amtundu wanji?

A. "Kuchita masewera olimbitsa thupi n'kofunika kwambiri chifukwa kumakuthandizani kuti mupumule minofu yanu yothamanga ndikugwiritsa ntchito thupi lanu m'njira yosiyana. Zilibe kanthu kuti mukuchita chiyani kuti muwoloke sitimayo bola ngati mtima wanu ukugunda pa 60 mpaka 70 peresenti ya kuchuluka kwanu. malo othamangitsira. Kumapeto kwa tsikuli, ndi za kumanga ma mailosi, chifukwa chake simuyenera kupitiliza kuphunzitsa kangapo pamlungu. "

Q. Kodi mumapewa bwanji "kugunda khoma?"

A. "Khoma ndilo nthawi yomwe mumamva kuti simungathe kupitilirabe. Nthawi zambiri imakhala nkhani yazakudya. Minofu yanu imasungira mafuta okwanira maola awiri kuchita masewera olimbitsa thupi ndipo mukamaliza, mumafunikira mphamvu ina. Muyenera kukhala mukudya chakudya mamailosi eyiti iliyonse ndikumwa madzi kapena theka chikho cha Gatorade mtunda uliwonse. Ma gels amagetsi ndiabwino chifukwa thupi lanu limazitenga mwachangu kwambiri kuposa zakudya zolimba. mpikisano, muyenera kukhala ndi mafuta otsala mu thanki kuti mumalize."

Q. Ndi malangizo ati omwe muli nawo okuthandizani kuti mukhalebe othamanga pa mpikisanowu?

A. "Mpikisanowu ukayamba, wasokonekera. Pali othamanga ambiri okuzungulirani, aliyense akuyenda mothamanga mosiyanasiyana ndipo nthawi zonse pamakhala anthu omwe akudutsani. Osalakwitsa kuti mupite mofulumira kwambiri. Ndikupangira kuti mupeze Kuthamanga kwa mtima, komwe mungapeze m'sitolo iliyonse yamasewera, kuti mudziwe momwe mukuchitira molimbika pa liwiro losiyanasiyana panthawi yothamanga. . Ngati ili pamwambapa kapena pansi pa malowa pa mpikisano, mudzadziwa kuti simukuyenda bwino. "

Q. Kodi muli ndi uphungu uliwonse wothana ndi zopweteka ndi zowawa?

A. "Mpikisano wa marathon ndi mpikisano wosangalatsa, koma udzagonjetsa thupi lako. Ndi kayendetsedwe kake ka mawondo ndi akakolo. Ngati muyamba kumva zilonda panthawi yophunzira, ikani mafupa anu kamodzi patsiku kwa mphindi 20 mutatha. kulimbitsa thupi kuti muchepetse kutupa. Onetsetsani kuti mukudzisamalira. "

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