Usapedzisira Uchienda Munjodzi Mushure Mokupa Mazano Akaipa Kana Akasununguka
Munhu wose anofunga kuti vanoziva kufamba uye kuti vanofamba sei vanofanira kudzidzira kufamba kwenguva refu. Asi mazano avo anogona kunge ari pangozi kunze kwechiratidzo. Inogona kunge isina nguva kana inogona kushanda kune dzimwe mitambo, asi kwete kufamba. Tora mazano ezasi pasi nehuyo wewaini.
1 - Inwa, Inwa, Inwa (Zuva Rakabuda)
Hongu, iwe unoda kunwa mvura, nguva, uye shure kwekufamba . Asi iwe unogona kukunda pane rwendo rurefu kana uchiramba uchinwa mvura uye usingaenzanisi nemunyu. Izvozvo zvinogona kutungamirira kumvura kuwandisa uye hyponatremia (dilution yemarara mumuviri wako) pane kutsungirira kufamba sezvakaita hafu marathon kana marathon. Hyponatremia inogona kubudisa mwoyo arrhythmias uye yakaguma nekufa pa marathons. Nhasi mazano ekufamba-famba nevashamisi "Rega nyota ive iwe mutungamiri wako," uye unwe kana uine nyota panzvimbo pokumanikidzira mvura pamikana yose.
Kune avo vanodzidzisa kwechiitiko chekufamba semakiromita marathon, marathon, kana kufamba maCamino de Santiago, shandisa zuva rimwe rekudzidzira kuzviyera iwe pamberi, panguva, uye shure kwekufamba kwako kwenguva refu . Kana uri kutora hydration yako yakarurama, uremu hwako hunoramba huripo. Kana iwe uchirema, uri kunwa zvakanyanya. Ona zvakawanda pamusoro pezvinodiwa mazano ekunwa kwevatambi .
2 - Iwe Haudi Matoro Emidziyo (Mazano Akaipa Marefu Akareba)
Vakawanda vanofamba havafaniri kunwa zvinodhaka nokuda kwezvikonzero zvakawanda. Havadi kutora. Vanoda kuderedza makorori. Izvo zvinogona kutsamwisa dumbu ravo. Asi zvinwiwa zvemitambo zvakadai seGatorade uye Powerade zvine munyu neshuga dzinodiwa kana uchifamba kwenguva inopfuura awa, kunyanya mumhepo ye sweaty. Izvi zvinoshandiswawo kubatsira muviri wako kuti uwane mvura nokukurumidza kudzivirira kupera simba. IWorld Marathon Medical Director's Association inokurudzira kushandisa shanduro isina kunyoreswa yemitambo ye hydration pashure pemaminitsi makumi matatu ekutanga. Kana zvisina kudaro, iwe unotadza kupera mvura uye / kana hyponatremia .
3 - Iwe Haufaniri Kudya Usati Wafamba (Mazano Akaipa)
Vamwe vanhu vane pfungwa yokuti kana ukatanga pasina, muviri wako uchapisa kunyange makoriki uye / kana mafuta. Asi kazhinji uchaona kuti haugone kushandisa zvakasimba kana muviri wako watove usisina mafuta, saka mambure acho ndewekuti iwe unoenda nyore kana kumira nokukurumidza uye kupisa zvishomanana makirikori.
Vatambi vanogona kunge vane chirwere chemagetsi kana chirwere cheshuga chisingawaniki. Kudzidzira pasina kuva nechikafu chekudya zvishoma kunogona kukanganisa shuga yavo yeropa yakaringana kunokonzera chirwere chekukurumidzira. Kuva nechikafu chechiedza kuitira kuti usatanga pasina chinhu chine njere. Zvimwe: Zvokudya Usati Waenda Mangwanani
4 - Haunoda Kudzidzisa; Ndiyo Kungofamba (Mazano Akaipa)
Kana iwe usina kufamba 5K charity kufamba munguva pfupi yapfuura, iwe ungasafunga kuti zvakakosha kudzidziswa. Chii chinogona kufamba chakaipa, chiri kungofamba, zvakarurama? Zvino iwe unopedzisira uchifamba nekukurumidza kupfuura kurongwa mune mufaro kana kuti kugara neshamwari. Nokukurumidza iwe unonzwa marwadzo echinhu chinopenya uye kunyange kutanga maronda . Kunyanya kuipa, iwe unogona kuwana kuputsika kwepfungwa kana kudyara fasciitis uye uchida kurapwa. Aya matambudziko aunogona kudzivisa kana iwe utore masvondo mashomanana kuti udzidzise kufamba nemafomu akanaka, kuvaka masimba ako anofamba, uye kuomesa tsoka dzako. Mhinduro yekuti iwe unogona kufamba zvakadini pasina kudzidziswa haisi mhinduro yekuti ungasvika sei unonzwa wakakura kunze kwekukuvara kupi zvako. Izvi ndezvechokwadi chekudzidzira kwehafu ye marathon kana kudzidziswa kweCamino de Santiago .
5 - Ingoenda Uchienda Kure uye Nokukurumidza Sezvaunogona (Mazano Akaipa)
Paunenge uchidzidzira chiitiko chekufamba, vafambi vanogona kufunga kuti vanogona kukanganisa chero maitiro mukati memavhiki mashoma mavhiki asati apera. Asi kufamba kunoshanda kutsungirira. Sezvakaita chero basa ripi neripi, iwe unofanira kuwedzera nguva yako, kure, uye kusimba zvishoma nezvishoma. Izvi zvingabatsira kudzivirira kuputsika kwepfungwa uye plantar fasciitis. Kurovedza zvishoma nezvishoma kune zvinokonzerwa nemashiripiti mukuwedzera kutsungirira kwako, simba, nekufamba nyore. Kuita zvakawanda zvakanyanya nokukurumidza kunogona kupedzisa kurota kwako kwehafu ye marathon kana marathon gore rino. Tanga zvakanaka neiyi 10K Walk Training Purogiramu yeVatangi
6 - Pfeka Zisero Zvako Kupisa MaKoriki Akawanda (Mazano Akaipa)
Zvisikwa hazvina kutisika isu ne 5-pound tsoka uye 3-pound wrists. Kuwedzera kuwedzera kwemazipa pamatunhu aya kunowedzera kushungurudzwa pamakumbo ako, shins, mabvi, chiuno, zvikanda, mapepa, mutsi uye shure. Kwete nenzira yakanaka, asi nenzira inogona kukupa kukuvadza kudzvinyirira zvakanyanya, kusafamba kwakashata kufamba, uye nekugara kwenguva refu nemarwadzo. Nzira yakarurama yekupisa makoriki akawanda paunenge uchifamba ndeyekufamba mberi nekufamba nekukurumidza kuitira kuti iwe ugone kufamba mberi muchikamu chakafanana chenguva. Kufambisa kufamba mapurisa inzira yakanakisisa yekuwedzera makoriro aunopisa maira imwe chete nekuderedza kushushikana kwemajoini ako. Ingoti kwete chero chinhu chipi zvacho chinowedzera kuisa patsoka dzako, maoko kana mazondo. Ona zvakawanda: Usati Watenga Kufamba Zvishamba
7 - Ingosungirira Zvokupfeka Zvako Zvekare (Mazano Akaipa)
Sezvimwe zvemitambo yezvitambo zvemasikati, vanorasikirwa nekunamatira uye kutsigirwa. Kubuda kunze kwenguva yakareba nechekare, shangu dzakasviba zvinogona kutungamirira kunzvimbo dzakasvibirira , plantar fasciitis , iliotibial band syndrome, uye kushungurudzika kwepfungwa. Pashure pemamaira mazana mashanu, shangu dzako dzichiri kutarisa dzakanaka asi dzinokonzerwa nekudzorerwa. Iwe unogona kunyatsonzwa mutsauko kana iwe ukanyura mukati mutsva mutsva yemutauro wakafanana. Kungowedzera insoles hakugoni kupedza dambudziko iri, zvimwe
8 - Vimba Iyi Mepu (Mazano Akaipa)
Vamwe vedu tinoda mapepa, uye ikozvino mafoni emafoni anovimbisa kuti mune mapeji anobatsira chero nguva iwe uchida imwe. Asi kana zvasvika pakuchengeteka , vimba nemaziso ako panzvimbo pemapu. Google kana Apple Maps inogona kukupa kufamba nzira dzisingatauri kuputika kwakachengeteka kana kumigwagwa. Hapana mepu yakakwana, uye mapepa akadhindwa zvinowanzobatanidza kukanganisa kwezvakaipa (misungo) kuvabvumira kuwana mvumo isina mvumo. Usafamba kubva kumatombo achitevera mapepa, GPS, kana kufamba mazano. Shandisa maziso ako uye kutonga uye tarisa nzira mbiri usati wayambuka mumugwagwa wakabatikana. Ndihwo hupenyu hwako huri pangozi.
9 - Kupfeka Zvitsva Zvitsva (Mazano Akaipa)
Zvose shangu mbiri dzinoda nguva yekuputika apo unozvipfekedza kwemaitiro mashomanana musati wavatora pane kufamba kwenguva refu. Kunyangwe kana ukapfeka mhando chaiye, pane zvishoma zvakasiyana zvinogona kutungamirira kune aches nemarwadzo, blisters uye matema madonhe kana iwe ukapfekedza ivo kufamba kwenguva yakareba usati wavanyura. Mamiriro ezvinhu akaipisisa ari kupfeka shangu mbiri shoma pane hafu ye marathon kana marathon pasina nguva yekupedza-munguva. Iro shangu idzva dzinogona kunge dziine uswa hwekupedzisira hunoita kuti uwedzere kunetseka, kusuruvara kwemisodzi kana chimwe chinetso chikuru panguva yacho.
10 - Usanetseka, Fluffy Anoda Munhu Wese (Mazano Akaipa)
Kunyanya imbwa yemusingazi kana iwe unosangana pamwe nemugwagwa unofamba nguva dzose kune ngozi. Kubata usina kubvumwa kunogona kukonzera kuruma. Kunyangwe kana shamwari yembwa yemunhu ichiti zvakanaka kuti tibatsire imbwa, rambai makangwarira. Misangano inogona kufamba zvakashata, uye iwe unogona kugumisa zvidzidzo zvinoda. Zvakanyanya kuoma kuziva nzira yekugadzirisa nayo imbwa inofara inomhanya kubva kuLeash pasina muridzi maziso. Zvimwe: Mazano Okudzivisa Imbwa Inopinda
> Sources:
> American College of Sports Mushonga Chimiro Chimiro: Chikafu uye Athletic Performance. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2009; 41 (3): 709-731. doi: 10.1249 / mss.0b013e31890eb86.
> Kutara Nguva Yenyu Yaka-Pre-Post-Workout Nutrition. EatRight.org Academy of Nutrition uye Dietetics. http://www.eatright.org/resource/fitness-kudzidzira / kudzidzira- kudya-kudya-kutadza-kudya- kudya.