Zochitika Zosayembekezereka za Maphunziro a Zima Zima

Zamkati

• Mudzakhala olimba mtima.
• Zima zimatha kupanga nyengo yabwino.
• Mudzayembekezera kuthamanga kwa makina opondera.
• Maphunziro amathandiza kuti nthawi yayitali kuzimva kufupika.
• Mudzamanga thupi lolimba.
• Mukumana ndi anzanu atsopano ...
• ... kapena khalani nokha nthawi yofunika kwambiri.
• Onaninso za

Masiku othamanga kumapeto kwa nyengo amakhala ndi zofunikira zawo: nyengo yofatsa, yogawana ndi-potsiriza-dzuwa-liri kunja mphamvu, ndikuyamba bwino nyengoyo. Koma maphunziro kwa mipikisano yamasika (ie, kulimba mtima kozizira kozizira sabata ndi sabata ngati mukukhala Kumpoto, ndikuchita ndi maola ochepa pakuthamanga kwa masana)? Zingakhale zovuta.

Ndipo ndiko kusintha kulikonse kumene mukukhala. "Zima ili paliponse," atero a Michael McGrane, mphunzitsi wa timu ya Boston Athletic Association. "Ngakhale mutakhala ku Florida, maphunziro akhoza kukhala ovuta ngati simunazolowere kutentha kwa 50-degree."

Koma pali maubwino ena omwe amabwera ndikudzaza masiku ozizira ndi kuthamanga kwakanthawi komanso ma sprint. Apa, asanu ndi awiri a iwo - molunjika kuchokera kwa othamanga ndikuyendetsa makochi okhala kumpoto chakum'mawa.

Mudzakhala olimba mtima.

"Umakhala woyipa kwambiri ukathamanga m'malo ovuta," akutero Amanda Nurse, wothamanga osankhika komanso mphunzitsi wothamanga wa Adidas. "Zina zanga zosaiŵalika zothamanga zinali pamene ndinali ndi icicles za eyelashes, ndinkafuna Yaktrax pa nsapato zanga, ndipo ndinali kuvala zigawo zonse zofunda zomwe ndinali nazo. Ena mwa anzanga ankavala ngakhale magalasi a ski."

Zotsatira zake, mumalimbitsa chidaliro, chomwe ndichofunikira pakumva kukonzekera kukonzekera tsiku lobwera. Kuyang'ana mmbuyo masiku ovuta amenewo kungathandizenso kukulimbikitsani kuthamanga (mukudziwa, mukakhala kumverera miyendo yanu, mapapo, ndi mtima, mukudzifunsa nokha chifukwa chomwe mwalembetsanso izi). "Mutha kukumbukira masiku onse ovuta ophunzitsira pomwe simunangolimba mseu komanso nyengo - mumazindikira kuti mutha kuthana ndi izi," akutero a Angela Rubin, manejala wa Precision Running Lab ku Equinox Chestnut Hill. "Mphamvu zamaganizidwe ndi chimodzi mwazinthu zazikulu kwambiri zothamanga."

Zima zimatha kupanga nyengo yabwino.

Ndiye mukuopa ayezi ndi chisanu ndi mphepo. Chabwino, dziwani izi: "Mikhalidwe ya mpikisano m'nyengo yozizira ndi masika nthawi zina imakhala yabwino kuposa m'chilimwe. N'zosavuta kwa ife kuiwala momwe chilimwe chimakhala chonyowa komanso chotentha, "anatero McGrane. Kuthamanga kwa dzinja kumatanthauza kuti simudzafunika kuthana ndi ziwengo kapena kutentha kwambiri, zonse zomwe zingakuchedwetseni. (Zokhudzana: Ubwino Wodabwitsa Wophunzitsira Mvula)

"Mukayamba kupitirira madigiri 60 kapena 65, magwiridwe onse adzayamba kuchepa," akutero McGrane. Mutha kutaya madzi m'thupi ndikutaya ma electrolyte ofunikira, omwe amathandizira kupsinjika ndi kutopa.

Ndicho chifukwa kuzizira kumakhala bwino. "Madigiri makumi anayi ndi kutentha kwakukulu pamtundu wothamanga chifukwa mumakonda kutentha kwambiri panthawiyo," akutero Namwino. Gawo labwino kwambiri pa zonsezi: Mutha kuyang'anira kutentha kwanu mwa kusanjika ndikusiya zigawo pakati pa kuthamanga, akutero.

Mudzayembekezera kuthamanga kwa makina opondera.

Inde, inu mukuwerenga izo molondola. Pamasiku omwe simungathe kupirira kuganiza kuti muli panja, mudzawona chopondapo chikuthamanga ngati kupuma (ndipo munganene kuti?!). "Treadmill imakupatsani mwayi wokhazikitsa liwiro lomwe mukufuna kuthamanga ndikupanga kukwera komwe mukufuna kuphunzitsa," akutero Nesi. Maphunziro a Treadmill-à la Barry's Bootcamp kapena Equinox's Precision Running Lab-ndinso njira zabwino zogwirira ntchito pa liwiro kapena mapiri mumagulu (ofunda!) Rubin akuti: "Kusintha kwa malo kumakhala bwino nthawi zonse, makamaka masiku osakhala bwino." (Zogwirizana: Zolakwitsa za 8 Treadmill Zomwe Mukupanga)

Maphunziro amathandiza kuti nthawi yayitali kuzimva kufupika.

Ngati nyengo yozizira yomwe simumakonda kwenikweni, simuli nokha. Koma kuchita mapulani omwe amakupangitsani kukhala otanganidwa kuyambira Januware mpaka Epulo kumatha kuthana ndi masiku ochepa, nyengo yozizira, komanso mitambo yakumitambo. "Zima zimathamanga kwambiri mukawerengera masabata mpaka mpikisano," akutero McGrane. "Ndimayendetsa Boston chaka chilichonse, ndipo chaka chilichonse ndimachita nthabwala kuti ndi njira yanga yodutsa miyezi yozizira."

Mudzamanga thupi lolimba.

"Thupi lanu limagwiritsa ntchito mphamvu zambiri kutenthetsa mpweya womwe mumapuma mukamachita masewera olimbitsa thupi," akutero Rubin. Kuthamangira pamalo osagwirizana kapena pachipale chofewa, pamiyala pamafunika kuti minofu yanu izichita zambiri, amanenanso. M'malo mwake, kafukufuku wina ku Yunivesite ya Michigan adapeza kuti kuyenda m'malo osagwirizana kumafunikira kuti tigwiritse ntchito 28% yamagetsi ochulukirapo kuposa momwe tingagwiritsire ntchito pamalo athyathyathya. "Kuthamangira pamalo achisanu kumatha kuyambitsa maziko anu kwambiri kuti mukhale okhazikika," akufotokoza Rubin. "Mukamayesetsa kusunga mawonekedwe anu osaterera kapena kugwa, pachimake pamayaka moto kuti mukhale okhazikika."

Mukumana ndi anzanu atsopano ...

Malangizo: Musamachite nokha kwautali. “Ubwenzi umene mumamva m’nyengo yozizira ndi wodabwitsa,” anatero Namwino. "Mukamachita masewera olakwika (makamaka chipale chofewa ndi ayezi!), Othamanga amagwirizanitsadi, amapatsana matamando, ndikugwirira ntchito limodzi kuti zitheke ngakhale nyengo itakhala yotani." Kuti mupeze gulu loyendetsa pafupi nanu, yambani kuwona malo ogulitsira apadera kapena malo ochitira masewera olimbitsa thupi, omwe nthawi zambiri amakhala nawo kumapeto kwa sabata.

"Ngati muthamanga ndi gulu, zingayambitse mabwenzi okhalitsa-makamaka pakapita nthawi. Mumadziwana ndi munthu wina," anatero Namwino. Kuphatikiza apo, gawo lalikulu lochita bwino pa mpikisano ndikudzipereka ku maphunziro-ndipo ngati muli ndi anzanu kapena anzanu omwe akudalirani kuti muwonekere, zimakupatsani chilimbikitso chokhala nawo chifukwa simukufuna kulola iwo pansi! (Zogwirizana: Ubwino Wolowa nawo Gulu Loyendetsa-Ngakhale Simukuyesera Kukhazikitsa PR)

... kapena khalani nokha nthawi yofunika kwambiri.

"Nyengo yofunda imatulutsa onse othamanga-ndi makamu," akutero Kelly Whittaker, wothamanga wanthawi 20 komanso mphunzitsi ku B/SPOKE, situdiyo yapanjinga yamkati ku Boston. Koma kuthamanga pa tsiku lozizira komanso lotentha kumatha kutanthauza kuti muli ndi msewu kapena njira yanokha ndipo mutha kupita kumalo okongola mosatekeseka. "Palibe china chabwino kuposa kungodutsa malo odulidwa ndi chipale chofewa." Sakani malo achilengedwe pazinthu zina zowonjezera. Kafukufuku wochokera ku yunivesite ya Stanford apeza kuti kukhala panja panja (ndipo sitikutanthauza misewu ya mzindawo) kumachepetsa ubongo, malo opumula okhudzana ndi matenda amisala, kuposa kukhala otanganidwa.

Onaninso za