Yuav Rov Qab Li Cas los ntawm Kev Sib Tw Ntawm Ib Qhov Twg

Zoo Siab

• Tam sim ntawd Tom Qab Kev Sib Tw lossis -Run: Txuas Ntxiv
• Ob peb feeb Tom Qab Koj Ua tiav: Ncab
• 30-feeb mus rau 2 Teev Sijhawm Tom Qab: Ua Roj Roj
• Thaum Koj Mus Hauv Tsev: Ua Cov Tsiaj Ua Si Dynamic
• Yav tsaus ntuj Tom Qab Kev Sib Tw: Tau txais ib qho zaws
• Hnub Nyoog Kawg: Tsiv
• Ob peb Hnub Ntxiv: Ua Npuas Ncauj Roll
• Ib Lub Limtiam lossis Ob Hnub Tom Qab: Lub Cev Muaj Zog
• Txog Peb Lub Lis Piam Tom Qab: Txheeb Xyuas Nrog Koj Lub Cev
• Tshuaj xyuas rau

Txawm hais tias koj muaj IRL kev lom zem-khiav 5K ntawm cov phau ntawv lossis koj tseem tab tom npaj yuav daws qhov kev sib tw ib nrab-marathon mais ntawm qhov kev tshwm sim tam sim no-tom qab tag nrho, koj muab tso rau hauv kev cob qhia gosh-darnit!—koj ua dab tsi tom qab koj hla txoj kab tiav (virtual lossis lwm yam) tsuas yog qhov tseem ceeb raws li koj tau ua txog "hnub sib tw." Thaum rov zoo tau dhau los ua lo lus me me, qhov ntawd tsis tau txhais hais tias nws yog txoj kev dhau los lossis qee yam uas koj yuav tsum tau hla mus.

Tus so koj noj tom qab khiav lossis -kev sib tw thiab seb koj refuel thiab txhim kho koj lub cev li cas rau koj qhov kev yeej loj tom ntej, txawm tias qhov ntawd rov qab mus rau clocking mais lossis xaiv lub hom phiaj sib txawv. Thiab koj yuav so npaum li cas thiab rov ua kom rov zoo tuaj yeem sib txawv nyob ntawm qhov kev ncua deb thiab kev siv zog koj tso rau hauv koj qhov kev khiav. Yog li, ua raws li cov kauj ruam dhau los no, cov kws tshaj lij pom zoo cov lus qhia kom rov qab los ntawm koj txhais taw thiab zoo siab - txawm tias koj mus deb npaum li cas los yog ceev.

Tam sim ntawd Tom Qab Kev Sib Tw lossis -Run: Txuas Ntxiv

Tej zaum nws yuav ntxias kom nres tam sim lossis zaum tom qab koj hla qhov kab ntawv lossis cov duab ua tiav, tab sis koj xav sim ua kom txav mus, txawm tias tsuas yog ib pliag xwb. Corinne Fitzgerald, NSCA tus kws qhia tus kheej thiab tus thawj coj qhia ntawm Mile High Run Club hauv New York City hais tias "Yog tias koj nres tam sim, koj tsim cov kua qaub lactate thiab uas yuav nyob hauv ob txhais ceg." Qhov no tsuas yog ua rau koj mob hnyav dua tom qab thiab mus txog hnub tom ntej. Yog li tsom mus rau tsib feeb taug kev los yog, yog tias lub suab tsis yooj yim sua, taug kev nrawm ncig ntawm qhov thaiv. Yog tias koj nyuam qhuav ua tiav ib nrab lossis tag nrho marathon, txiav txim siab ua qhov kev rov zoo li no ntev me ntsis. Txawm hais tias tej zaum yuav zoo li qhov kawg uas koj yuav xav ua, nws yog koj qhov kev tiv thaiv zoo tshaj plaws los ua mob insanely. Ua siab dawb mus qeeb raws li koj xav tau kom tshem tawm txhua yam uas cov kua qaub lactic pov tseg hauv koj txhais ceg. (Muaj feem cuam tshuam: Txhua Yam Kom Paub Txog qeeb- thiab nrawm-Twitch Muscle Fibers)

Ob peb feeb Tom Qab Koj Ua tiav: Ncab

Tom qab koj co ob txhais ceg tawm, koj yuav tsum xav siv sijhawm ntev. Thaum ncab yuav tsis tas yuav pab koj sab kev raug mob lossis txhim kho kev ua tau zoo, nws tuaj yeem pab koj lub paj hlwb kom zoo, ua rau koj lub cev nyob rau hauv ntau lub xeev so, hais tias Blake Dircksen, DPT., C.S.C.S., tus kws kho mob lub cev thiab khiav tus kws qhia ntawm Bespoke Treatments. Ntxiv rau, cia peb ua siab ncaj, nws tsuas yog qhov zoo. Cov lus qhia dav dav rau kev sib tw tom qab kev sib tw yog tias koj xav kom nws maj mam, hais tias Dircksen. Tsis txhob yuam ib yam dab tsi, thiab nres yog tias qhov mob hloov mus ua qhov mob tiag.

Sim cov kev sib tw tom qab no los ntawm Fitzgerald yog tias koj tsis muaj qhov qhia tias yuav pib qhov twg tab sis tuaj yeem hnov ​​koj cov leeg nruj. Tuav txhua 20-30 feeb.

Rov qab hurdler:Los ntawm ib qho chaw zaum, nthuav ob txhais ceg ncaj tawm ntawm koj xub ntiag. Khoov sab xis thiab tso txoj cai ko taw rau sab laug sab hauv ncej puab. (Nws yuav zoo li tsob ntoo pose hauv yoga, tab sis zaum.) Khoov rau pem hauv ntej ntawm lub duav thiab tuav. Tom qab ntawd, hloov sab.

Npauj npaim ncab: Los ntawm ib txoj hauj lwm zaum, khoov ob lub hauv caug, tso ob txhais taw ua ke thiab khoov rau pem hauv ntej ntawm lub duav.

Plaub ncab: Tog twg los pw ntawm koj ib sab, plab, lossis sawv, khoov ib lub hauv caug qab koj, tuav pob taws lossis ko taw thiab koom nrog glute kom tso plaub.

30-feeb mus rau 2 Teev Sijhawm Tom Qab: Ua Roj Roj

Dircksen hais tias "Kev noj zaub mov zoo yog qhov tseem ceeb tshaj plaws los pab koj kom rov zoo tom qab siv zog," Dircksen hais. Yog li xyuas kom koj tau txais khoom noj txom ncauj los yog noj mov tom qab koj ua tiav (txawm tias koj mus deb npaum li cas!) thiab ua kom muaj carb-protein combo.

Feem ntau, cov neeg khiav dej num yuav tsum xav txog li 15 mus rau 30 grams protein nyob rau hauv 45 feeb mus rau ib teev tom qab ua tiav ib qho kev tawm dag zog, hais tias Pamela M. Nisevich Bede, RD, tus sau ntawmHws. Noj. Rov ua dua. Txhawm rau txiav txim siab carbs, muab cov protein ntau los ntawm ob mus rau plaub. Dhau li cov khoom noj txom ncauj sai, zoo li chocolate mis tom qab khiav, koj yuav xav kom muaj cov carbohydrates-protein sib xyaw hauv koj cov pluas noj tom qab hnub ntawd ib yam. Koj lub cev tsuas tuaj yeem hloov cov piam thaj (los ntawm carbs) mus rau glycogen (qhov koj cov leeg siv rau lub zog) nrawm heev, yog li nws tseem ceeb heev rau qhov chaw tawm koj cov roj, hais tias Bede.

Tsis hais koj nyob deb npaum li cas, kev haus dej tseem yog qhov tseem ceeb vim tias feem ntau cov neeg sib tw ua tiav kev tawm dag zog hauv lub xeev tsis muaj dej, hais Bede. Yog tias koj yog ib tus neeg uas tawm hws ntau thaum khiav lossis yog tias koj khiav hauv huab cua sov thiab huab cua txias, txiav txim siab ntxiv cov electrolytes rau koj cov dej haus, xws li sodium lossis potassium, rau koj cov dej haus, nws hais. Qhov no yuav pab koj ntxiv cov zaub mov uas poob thaum lub hws khiav, uas tuaj yeem pab rov qab los.

Thaum koj xav ntxiv roj tom qab kev nrug deb nrog cov carbohydrates, protein, thiab dej, nws yog qhov tseem ceeb tshwj xeeb yog tias koj tau ua tiav ib nrab lossis tag nrho kev sib tw marathon, hais Bede. Rau cov neeg uas tsoo 5K lossis 10K, refueling tseem tseem ceeb heev kom koj tuaj yeem ua tau dua nyob rau hnub tom ntej, tab sis nws tsis tshua muaj qhov tseem ceeb kom tau raws li cov carb ntau dua thiab cov protein ntau.

Fitzgerald hais tias "Tom qab kev sib tw marathon, qee tus neeg tsis xav noj ib txwm, tab sis koj lub cev xav tau qee yam los pab kho nws," Ib yam dab tsi zoo dua li tsis muaj dab tsi, yog li txawm tias nws yog ib qho protein thiab cov kua txiv hmab txiv ntoo, nws yog qhov kev xaiv zoo. Tej zaum koj kuj xav xav txog kev ntxiv cov tshuaj tiv thaiv kab mob (xav tias: turmeric, Ginger, tart cherries, txiv ntseej) rau koj cov zaub mov tom qab haiv neeg lossis khoom noj txom ncauj los txhawb kev kho mob.

Bede hais ntxiv tias "Koj yuav tsum tau pab koj lub cev kho thiab tiv thaiv qhov mob uas ua raws qhov kev tawg uas tshwm sim thaum koj tab tom thawb koj qhov txwv thiab nce mus ntxiv," Bede hais ntxiv. "Txhawm rau pab kho thiab tawm tsam kev xav ntawm kev mob ntsig txog kev tawm dag zog, zaub mov tiv thaiv kev mob thiab xaiv zaub mov yog qhov tseem ceeb."

Thaum Koj Mus Hauv Tsev: Ua Cov Tsiaj Ua Si Dynamic

Saib xyuas koj qhov rov zoo thaum koj los txog tsev nrog qee qhov ncab ncab. Sim sawv ntsug lub voj voog, lub pob txha txav txav (hauv av ib lub pob taws me ntsis nyob rau hauv pem hauv ntej ntawm lwm tus - ko taw flexed - thiab ncav cuag nrog ob txhais tes, tom qab ntawd sawv ntsug, hloov sab thiab txuas ntxiv mus), lossis ib qho nrawm nrawm nrawm uas koj hloov ob sab txhua ob peb feeb. "Thaum koj ua tiav nrog kev dhia, koj cov leeg sov, tab sis yog tias koj tos kom txog thaum hnub kawg, koj txias txias, yog li koj tsis xav dhia mus rau qhov tuav zoo li qub," Fitzgerald hais. Tias yog vim li cas kev nthuav dav zoo yog qhov kev xaiv zoo tom qab hnub ntawd, ntxiv rau kev txav mus los kuj tuaj yeem pab tiv thaiv kev nruj. (BTW, muaj qhov sib txawv ntawm qhov zoo li qub stretching thiab dynamic stretching, thiab txhua tus muaj nws qhov chaw nyob rau hauv koj cov txheej txheem rov qab.)

Yav tsaus ntuj Tom Qab Kev Sib Tw: Tau txais ib qho zaws

Koj xav pib thiab txuas ntxiv cov txheej txheem kho tam sim tom qab kev sib tw, thiab qhov ntawd tuaj yeem suav nrog kev zaws los yog kev kho kom nruj - xav tias NormaTec rov qab khau raj.Fitzgerald hais tias "Koj xav tau cov txheej txheem kho kom zoo kom tshem tawm cov khoom tsis huv tawm ntawm txhais ceg,"

Lub hom phiaj rau kev sib tham rau yav tom ntej nyob rau ib hnub, tab sis yog tias koj tsis tuaj yeem nyem nws hauv (tom qab tag nrho, koj muaj qee qhov kev ua koob tsheej los ua), hnub tom qab ua haujlwm ib yam nkaus! Xav txog nws yog khoom plig tau txais txiaj ntsig zoo rau koj tus kheej rau kev tsoo lub hom phiaj!

Hnub Nyoog Kawg: Tsiv

Koj cov ntawv yuav zoo li yog qhov chaw zoo tshaj plaws rau curl thiab siv sijhawm ib hnub tom qab kev sib tw lossis ntev, tab sis qhov ntawd yuav tsis ua rau koj cov leeg nqaij nyiam. Sim jogging (lossis taug kev nrawm) tsuas yog 15 feeb lossis txog 45 yog tias koj muaj lub zog ua haujlwm. Dircksen hais tias "Hnub tom qab kev sib tw, kev tawm dag zog luv yog ib txoj hauv kev zoo kom txo qee qhov txhav thiab tau txais qee cov ntshav rov qab mus rau cov leeg ntawd," Dircksen hais. Yog tias koj tseem hnov ​​qhov mob ntawm koj tus kheej, dhia ntawm elliptical lossis lwm tus kws qhia hla, nws qhia.

Koj tseem tuaj yeem taub hau mus rau pas dej lossis dhia ntawm lub tsheb kauj vab kom muaj kev cuam tshuam qis dua txav mus, hais tias Fitzgerald. Nws hais ntxiv tias "Siv koj lub sijhawm so los ntawm kev ua haujlwm kom ua cov haujlwm uas koj tsis tau ua thaum kawm," nws hais ntxiv. Nws yog qhov zoo tag nrho kom tsis txhob lacing koj nkawm khau rau lwm ob peb lub lis piam - tshwj xeeb tshaj yog tias koj ua tiav kev khiav mus deb lossis muab tso rau hauv qee qhov nrawm, luv dua. Tsuas yog tsom mus nrhiav lwm txoj hauv kev kom tau txais kev txav mus los hauv koj hnub.

Ob peb Hnub Ntxiv: Ua Npuas Ncauj Roll

Nqa koj cov menyuam thiab siv tsib txog 10, txawm tias 20, feeb ntawm koj cov quads, hamstrings, glutes, thiab calves. Qee qhov kev tshawb fawb qhia pom tias myofascial tso tawm (lossis rhuav tshem qhov nruj hauv cov ntaub so ntswg sib txuas hu ua fascia) los ntawm ua npuas ncauj tuaj yeem tawm tsam tom qab qoj ib ce mob leeg. (Muaj feem cuam tshuam: Qhov No Yog Hnub Kawg Yuav Rov Zoo Li Cas Zoo Li No)

"Yog tias koj tab tom tawm tsam qee qhov mob thiab mob hauv thaj chaw tshwj xeeb, ua kom pom tseeb me ntsis ntxiv rau qhov ntawd vim tias ua npuas ncauj tuaj yeem muaj qhov mob zoo-kev hloov kho," hais tias Dircksen. Mus txog li 45 vib nas this rau ib leeg pab pawg thiab ua kom nws qeeb. (Yog tias koj tsis tau khaws cia rau ntawm cov menyuam ua npuas ncauj, sim ib qho ntawm cov muag khoom zoo tshaj plaws.)

Ib Lub Limtiam lossis Ob Hnub Tom Qab: Lub Cev Muaj Zog

Nws yog qhov tseem ceeb tshaj plaws kom muab koj lub cev so nws xav tau yam tsis tau dhia rov qab mus rau lub sijhawm ua haujlwm tua neeg, tab sis kev txav txav uas tau txais txiaj ntsig cov leeg koj tau ua haujlwm thaum khiav tuaj yeem pab koj thaws rov qab thiab nyob ruaj khov. Fitzgerald pom zoo clamshells, glute choj txuas, thiab cov phiajcim raws li thawj ob peb qhov kev tawm dag zog lub cev kom rov qhia rau koj li niaj zaus thaum koj xav.

Txog Peb Lub Lis Piam Tom Qab: Txheeb Xyuas Nrog Koj Lub Cev

Koj tuaj yeem rov qab los ntawm 5K hauv ob peb hnub xwb, tab sis marathon? Ntawd yog lwm zaj dab neeg. Fitzgerald hais tias "Koj tseem yuav rov zoo txawm tias peb lub lis piam tom qab, yog li nws tseem ceeb heev uas yuav tsum pom thiab muab koj lub cev rau sijhawm ntxiv ua ntej koj dhia rov qab rau hauv koj qhov kev tawm dag zog," "Ib yam li koj yuav tsum yooj yim mus rau qhov ntev dua ua ntej hnub sib tw, koj kuj yuav tsum yooj yim rov qab mus rau lawv tom qab." Mloog koj lub cev thiab siv sijhawm ntau npaum li koj xav tau so thiab rov zoo.

Hauv hnub thiab lub lis piam tom qab kev sib tw loj, yam tseem ceeb tshaj plaws uas yuav tsum tau tsom mus rau yog khoom noj khoom haus, pw tsaug zog, sib tham, thiab tawm dag zog, hais Dircksen. "Kev zaws, ua npuas ncauj dov, thiab lub cev ua haujlwm, yog txoj hauv kev zoo rau kev koom nrog cov ceg parasympathetic ntawm lub paj hlwb, [qhov so thiab zom zaws], uas yuav pab tau rau kev ua kom rov zoo thiab kho dua tshiab, tab sis yuav tsum tsis txhob siv qhov chaw zoo nkauj, pw tsaug zog, thiab phiaj xwm kev noj qab haus huv, "nws hais.

Tshuaj xyuas rau