Tambayi Mashahurin Mai Koyarwa: Mafi kyawun Tips Horon Race

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Q: Ina horon tseren marathon rabin lokaci. Menene zan yi ban da gudun da nake yi don in kasance mai raɗaɗi da dacewa da kuma hana rauni?

A: Don taimakawa hana rauni da yuwuwar haɓaka aikin ku a ranar tseren, akwai manyan abubuwa guda huɗu waɗanda yakamata ku yi tare da gudanarwar ku:

1. Koyarwar ƙarfin jiki na yau da kullun. Yi lokaci a cikin jadawalin horonku na jimlar ƙarfin ƙarfin jiki biyu zuwa uku a mako. Don ƙananan jiki, haɗa aƙalla motsi ɗaya (ƙafa ɗaya) a cikin kowane motsa jiki - rarrabu squats, baya lunges, ko lungun allo na gefe duk manyan misalai ne. Wannan zai tabbatar da cewa kuna aiki don gina ƙarfi daidai da kwanciyar hankali a ɓangarorin biyu. Horon Universe (horon gefe ɗaya na jikin ku a lokaci ɗaya) kuma hanya ce mai kyau don gano duk wani ƙarfi ko rashin daidaituwa kuma a ƙarshe yana taimakawa rage duk wani gazawar da ke kasancewa a gefe ɗaya.

2. Kar ka manta da gulmar ka. Yi ƙoƙarin haɗa aƙalla motsa jiki ɗaya wanda ke ƙarfafa glutes ɗin ku a cikin kowane motsa jiki (Matsayi na Romania ko gadoji na hip). Ƙarshen baya mai ƙarfi yana taimakawa ɗaukar wasu matsin lamba daga hamstrings yayin gudu don kada su yi duk aikin. Wannan haɗin gwiwar haɗin gwiwa zai taimaka inganta aikin ku kuma ya rage yuwuwar haɓaka duk wata matsala ta hamstring.

3. Core kwanciyar hankali horo. Ayyukan kwanciyar hankali na ainihi kamar katako, katako na gefe, da/ko jujjuyawar ƙwallon ƙwallon Swiss wani muhimmin yanki ne na wasan ƙwallon ƙafa na horon tsere. Ƙarfafawa mai mahimmanci yana da mahimmanci gaba ɗaya, amma musamman don gujewa nesa, zai samar da ingantacciyar tushe don hannayenku da ƙafafunku don samar da ƙarfi yadda yakamata, tare da ba ku damar kula da kyakkyawan matsayi yayin tsere.

4. Hanyoyi na farfadowa da farfadowa. Tare da adadin nisan da za ku yi a kowane mako, akwai yuwuwar haɓakar raunin nama mai laushi, musamman a cikin ƙananan jiki. Nama mai laushi yana nufin sifofin jikin da ke haɗawa, ambulaf, tallafi, da / ko motsa sassan da ke kewaye da shi kamar tsoka, tendons, da ligaments. Zai fi kyau ku kasance masu himma game da hana waɗannan raunin ta hanyar yin abubuwa kamar juye-juye na kumfa, aikin motsi, da shimfida madaidaiciya (bayan horo). Duk da yake yana iya zama tsada, maganin tausa shine wani babban kayan aiki idan za ku iya samun shi.

Sa'a tare da tseren ku!

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