The Workout Recovery Plan Othamanga a Olimpiki Amatsatira

Zamkati

• Kuli bwino
• Limbikitsani
• Kutulutsa madzi
• Wopulumutsa
• Onaninso za

Team USA ikuphwanya ku Rio-koma tonse tikudziwa kuti njira yopita ku golidi imayamba kalekale asanakafike pagombe la Copacabana. Maola otopetsa olimbitsa thupi, machitidwe, ndi maphunziro zimawonjezera nthawi yochulukirapo komanso kumenyedwa kwambiri pamatupi awo. Pankhani yophunzitsidwa mozama, kuchira ndikofunikira monganso ntchito zolimbitsa thupi m'mawa.

Mutha kukhala kutali ndi mulingo wa Olimpiki, koma ngati mutagwira ntchito yolembetsa ndi kukonzekera masewera ndi zochitika, inunso muyenera kudziyesa othamanga. Ndipo ngati muphunzitsa chimodzimodzi, mukutsimikiza kuti gehena iyenera kudziwa momwe ingakhalire bwino.

Ichi ndichifukwa chake tidakumana ndi yemwe amayang'anira kuchira kwa Team USA: Ralph Reiff, wamkulu wa St. Vincent Sport Performance komanso wamkulu wa Athlete Recovery Center ku Rio de Janeiro. Popeza ndiye munthu wopita kukasamalira othamanga abwino mdziko muno, tinkadziwa kuti alinso ndi malingaliro othandizira kupulumutsanso masewera olimbitsa thupi.

"Ndine wokhulupirira kwambiri pakupanga ndikutsatira dongosolo," akutero Reiff. "Pa pulani iyi, mukuganiza zosuntha madzi amadzimadzi ndi zinyalala kuchokera m'minyewa - ndizomwe zimapangitsa kuti pakhale zowawa komanso kuuma, ndikupanga minofu m'masiku otsatirawa."

Nawa maupangiri ake oyesedwa othamanga omwe ngakhale anthu wamba amatha kugwiritsa ntchito kutulutsa minofu yawo ndikuwonjezera kuchira pambuyo pochita masewera olimbitsa thupi (palibe zida zapamwamba zofunikira).

Kuli bwino

Ochita masewera olimbitsa thupi atha kulowa m'malo osambira oundana kapena chipinda chogwiritsa ntchito cyrotherapy pambuyo pochita masewera olimbitsa thupi (monga wochita masewera olimbitsa thupi aku US a Laurie Hernandez, pansipa), koma palibe chifukwa choti mutumizire makina anu oundana kuti agwiritse ntchito kwambiri kapena agwiritse ntchito chida chapamwamba. Kuziziritsa minofu yanu pambuyo pochita masewera olimbitsa thupi kumakhala kosavuta monga kugwetsera thupi lanu. Gawo loyamba ndikuyerekeza kutentha kwa thupi lanu. Kuthamanga panja nyengo ya 90-degree? Muyenera kuti muli ndi thupi lokwera kwambiri kuposa madigiri 98.6 abwinobwino. Kodi mukuchita masewera olimbitsa thupi pang'onopang'ono, olemetsa kwambiri pamalo ochitira masewera olimbitsa thupi opanda mpweya? Mwina ili pafupi ndi poyambira, akutero Reiff.

Gawo lachiwiri ndikutonthoza minofu yanu kutentha. Bwanji? Madzi ozizira ndiyo njira yosavuta, atero Reiff, koma mutha kuganiza kunja kwa mphikawo:

"Ngati mukuthamangira, nkuti, pakatikati pa Indiana kutentha ndi chinyezi, ndipo muli pafupi ndi nyanja, kungolowa m'nyanja yomwe pali madigiri 70 kudzaziziritsa thupi lanu madigiri 30," akutero. "Sichiyenera kukhala madzi ozizira kwambiri; amangofunika kukhala ozizira kuposa thupi lanu."

Madzi ozizira amatha kuchita zomwezo. Yambani ndi nyengo yabwino kwa inu, kenako pamapeto pake muziziziritsa, atero Reiff. "Ndipo muziyang'ana kwambiri ziwalo za thupi lanu zomwe zili ndi magazi ambiri-kumbuyo kwa miyendo yanu, kumbuyo kwa bondo lanu, pansi pamanja anu."

Limbikitsani

Mutha kudziwa kupsinjika ngati njira yochepetsera kutupa mukavulala, koma ndichofunikira kuti mupeze masewera olimbitsa thupi komanso kupewa DOMS (kuchepa kwa minofu). Pankhaniyi, sitikulankhula za bandeji yoyambira ya ACE.

"Kupanikizika kumatha kuchitidwa m'njira zingapo, monga kutikita minofu kapena zinthu zingapo monga NormaTec," akutero Reiff. BTW, NormaTec ndi kampani yomwe imapanga manja oponderezedwa openga omwe Olympians ngati Simone Biles, pansipa, amalumbirira kuti achire. Koma kuyambira pa $ 1,500 pa seti, sizotheka kwenikweni kwa ochita masewera olimbitsa thupi.

Njira ina? Kujambula minofu yolumikizana ndi mafupa ndi tepi ya kinesiology, yomwe Reiff akuti itha kugwiritsidwa ntchito kuthandiza kuchotsa madzi m'deralo ndipo imangotengera $ 13 pagulu lililonse.

"Tiyerekeze kuti ng'ombe zanu nthawi zonse zimakhala zolimba kapena zowawa. Mumatenga tepi ya kinesiology ngati KT Tape, ikani zingwe zingapo pa ana amphongo, musiyeni pamenepo kwa maola 12, mwina maola 24," akutero Reiff. "Tepiyo kwenikweni imakweza zigawo za khungu, ndikupatsa ufulu wambiri wamagetsi kuyenda pansi, motero imafika kumalo am'mimba."

Gawo labwino kwambiri la tepi ya kinesiology ndikuti mutha kuziyika nokha. Simukufuna kuyesetsa kwambiri? Muthanso kuyesa zovala zothinana, zomwe zingathandizenso panthawi komanso pambuyo poti muzichita masewera olimbitsa thupi.

Kutulutsa madzi

Mwinanso mukudziwa kale kuti simungangolimbitsa thupi lanu-ndizomwe zimachitika mkati thupi lako nawonso. Izi zimapezanso bwino.

"Kuthira madzi kuyenera kukhala gawo la dongosolo lanu lochira," akutero. Pitani vinyo, mowa, smoothie, ndi zina zambiri. Asanapange zakumwa zamasewera zamagetsi zamagetsi, Reiff akuti afikire madzi. Ndipo ngati mukuda nkhawa zamagetsi, muyenera kudziwa kuti aliyense ali ndi zosowa zama electrolyte. Ngati mukufuna kukongola ngati wothamanga wa Olimpiki, mutha kusanthula thukuta kuti mupeze mankhwala omwe mumalandira.

Lamulo labwino kwa iwo omwe sakufuna kuyezetsa? "Ngati mudzadya mabotolo asanu amadzimadzi tsiku lonse, pangani electrolyte imodzi ndi madzi anayi," akutero Reiff.Itha kukhala Powerade kapena Gatorade, kapena amodzi mwa madzi osasangalatsa a Propel omwe amasintha ma electrolyte otayika ndi thukuta, koma osabwera ndi shuga wowonjezera wa zakumwa zina zamasewera.

Chofunikira kudziwa zamadzimadzi? Nthawi ndiyofunikira. Zenera labwino kwambiri loti muwonjezere madzi ndi mphindi 20 zoyambirira mutatha kulimbitsa thupi. (Muthanso kupha mbalame ziwiri ndi mwala umodzi wofanana ndi Sarah Robles, wolemba mendulo zamkuwa ku Rio ponyamula zolemera, yemwe amamwa mapuroteni ndikugwedeza ndi madzi atakweza, pansipa.)

Wopulumutsa

Chifukwa nthawi yabwino yothira madzi m'thupi ndi mkati mwa mphindi 20 mutatha kulimbitsa thupi, ndicho chofunikira kwambiri - choncho sambirani madzi anu musanapite kukasakaza zokhwasula-khwasula. Kodi chakudya chimabwera liti, muli ndi zenera la mphindi 60 kuti mudyetse minofu yanu.

"Mwachita bwino, mwayendetsa galimoto yanu, ndipo tsopano muyenera kuyika mafuta ambiri m'galimoto yanu kuti igwirenso ntchito mawa," akutero Reiff. "Musati mudikire maola atatu musanawonjezere mafuta, chifukwa thupi lidzapitirizabe kusungunuka ndi kuvutika potsatira masewera olimbitsa thupi, kaya ndi masewero olimbitsa thupi, CrossFit, masewera ena othamanga kwambiri kapena kungoyenda ku Central Park."

Kukankhira kwakukulu ndi mapuloteni pambuyo polimbitsa thupi, Reiff akuti. Yesani zokhwasula-khwasula zisanu zovomerezedwa ndi akatswiri azakudya zomwe zimakwaniritsa malangizo akukhala pansi pa ma calories 200 komanso zimapatsa thupi lanu mafuta okwanira kuti mudzazenso masitolo ake amphamvu. (Kapena, ngati ili nthawi yoti mudye chakudya chamadzulo, yesani chakudya chodzaza ndi ma carbs athanzi, mapuloteni, ndi nyama zam'mimba ngati Rio medeplechase medalist Emma Coburn, pansipa.)

Onaninso za