Mawallafi: Sara Rhodes
Ranar Halitta: 17 Fabrairu 2021
Sabuntawa: 1 Fabrairu 2025
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Бронепоезд едет в ад #3 Bloodstained: Ritual of the Night
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Wadatacce

Kuna iya sanin abin da kuke so** ku yi nan da nan bayan marathon ko rabin marathon (ku ci, ku zauna, ku ci, ku maimaita), amma ba lallai ne aikin ya ƙare daidai lokacin da kuka ƙetare layin ƙarshe.

A zahiri, ingantaccen tsarin dawo da ku ba kawai zai iya taimaka muku dawo da sauri ba, amma kuma yana iya kawar da duk wani haɗarin rauni. Kada ku damu, ba haka bane duka aiki (sannu, tausa!). Karanta don nasihun dawo da abubuwan da zasu taimaka maka sake dawowa bayan manyan nisan mil.

Ku ci duk abin da kuke so a wannan daren

Bayan haka, ku yi kawai gudu 26.2 mil (ko 13.1-har yanzu, yana da darajar bikin). "Manufar ita ce ku dawo da kuzarin da kuka kashe a tseren kuma ku yi hakan ta hanyar da za ta ba ku gamsuwa," in ji Krista Austin, Ph.D., kocin wasan kwaikwayo wanda ya yi aiki tare da irin su Meb Keflworld. (A gare mu, wannan yana nufin pizza.)


Kawai mayar da hankali kan sake cika ma'ajiyar sinadarai na carbi, ƙara kuzari akan furotin mai kyau, da shan ruwa mai yawa, in ji Terrence Mahon, babban koci na ƙungiyar ƙwallon ƙafa ta Boston. Labari mai dadi shine cewa tabbas kuna son yawancin waɗannan abincin. Marathon yayi kyau sosai yana zubar da tankin ku na shagunan glycogen (kantinan makamashi na carbs) kuma wataƙila kuna da ƙarancin ruwa, in ji shi. "Gina kantin sayar da kayan ajiya na ASAP zai taimaka wajen gyara lalacewar tsoka daga tafiyar mil 26.2 kuma yana aiki akan rage kumburi." (Mai dangantaka: Abubuwa 3 da za a yi Bayan Aiki)

Kalli Wannan Matakin Farko Daga Kwanciya

Mahon ya ce "Ba shakka za ku yi ciwo sosai, tun daga yatsun kafa har zuwa ƙafafu, kuma mai yiwuwa ba za ku kasance a shirye don hakan ba," in ji Mahon. Ya ba da shawarar yin ɗan shimfiɗa yayin da suke kan gado don taimakawa kawo wasu jini zuwa ƙafafunku kafin su koma bakin aiki. "Ina son yin wasu da'irar idon sawu da kuma ƴan miƙewa inda zan kawo gwiwoyi har zuwa ƙirjina don kawai in sassauta ƙwaƙƙwaran hammata, glutes, da ƙananan baya kaɗan."


Da zarar kun tashi? Matsar "Haɓaka wurare dabam dabam zai taimaka wajen murmurewa," in ji Matt Delaney, CSC.S., kocin Tier X kuma mai ilimin hanyoyin kwantar da hankali a Equinox Columbus Circle. Ƙunƙarar ƙwayar tsoka na tafiya yana taimakawa wajen dawo da jini zuwa zuciya, in ji shi. "Don haka ku tashi ku tafi tafiya mai haske don taimakawa taimakawa da wannan tsari."

Yi Wani abu Rana Ta Gaba (Kada Ka Gudu)

"Babban kuskuren da mutane ke yi bayan tseren marathon shine sun daina motsi," in ji Austin. Amma wannan babban a'a ne. Motsa jiki mai haske a cikin kwanakin da ke biye da tsere na iya taimakawa sosai wajen farfadowa ta hanyar kiyaye jiki daga girma da kuma kiyaye yanayin motsi, in ji ta.

Amma jog ba daidai mafita. Mahon ya ce "Ba na son wani ya fita gudu ya yi shuhura ko kuma ya yi shagwaba ta hanyar da ba ta bambanta da tafiyarsu ta al'ada ba," in ji Mahon. (Wannan zai haifar da haɗarin rauni.)

Maimakon haka, yi sauƙi a gaban gudu. "Ba kwa son gwadawa da gudu da sauri ko tsayi don kyakkyawan makonni biyu zuwa uku bayan tseren." Yana son kiyaye mafi tsayi a cikin awa ɗaya ko ƙasa da haka har zuwa cikakken kwanaki 14 bayan taron. Haka yake don horar da nauyi da aikin juriya mai ƙarfi wanda ke buƙatar aikin kafa da yawa. "Jikin ku yana buƙatar ɗan lokaci don sake ginawa kuma gwargwadon yadda kuka ba shi damar yin hakan a cikin farkon makonni biyu zuwa uku bayan tseren, da ƙarfi zai dawo."


Gwada yin iyo mai sauƙi. Mahon ya ce "Kasancewa a kwance da motsa jiki babbar hanya ce don samun jinin ya motsa daga zuciyar ku zuwa ƙafafun ku cikin mafi sauƙi." Yoga, hawan keke mai haske (watau, ba SoulCycle) ba, kuma mikewa na iya taimakawa. Bayan kwanaki biyar na aikin haske, yi nufin kwana biyar na hutawa, in ji Austin.

Ku Ci Yadda Kuke Cin Abinci Washegari

"Sau da yawa mutane sun gaskata cewa tseren marathon yana ba ku damar cin duk abin da kuke so na kwanaki bayan tseren," in ji Austin. Labari mara kyau: Ba haka bane. "A hakikanin gaskiya, marathon wani ɗan gajeren lokaci ne wanda za mu iya dawo da kuzarin da ake amfani da shi a cikin tsere a cikin lokacin nan da nan bayan tseren." Wannan yana nufin cewa idan abincinku yawanci ya ƙunshi sunadaran da ba su da ƙarfi, carbohydrates masu wadataccen abinci mai gina jiki (tunanin: quinoa da 'ya'yan itace), da mai mai lafiya, koma washegari.

Sanyi, Sannan Dumi

Wataƙila ba za ku so ku tsoma jikinku duka cikin wanka mai sanyi ba, amma wanka na kankara na mintuna 10 zuwa 15 kwanaki uku zuwa biyar na farko bayan tseren zai yi abubuwan al'ajabi ga ciwon tsoka, in ji Mahon. Kwana ɗaya ko biyu bayan tseren marathon (bayan an sake dawo da ku), Mahon kuma mai son dumama (ba zafi) Epsom gishiri baths. "Wannan yana yin aiki mai kyau da gaske a tausasa tsokoki tare da samar da wasu abubuwan da ake buƙata na magnesium a cikin tsarin."

Ayi Hankali Mai Kyau

Yoga, mikewa, da mirgina kumfa duk babban taimako ne na farfadowa, i-amma tunda jikinka ya riga ya ƙone (kuma ba kwa son haifar da lalacewar nama), kuna buƙatar yin su. a hankali, in ji Mahon. Kamar yadda ya ce: "Yanzu ba lokaci ba ne don neman samun sassauci ko tabbatar da yadda kuke da wuyar ku ta hanyar fitar da quads ɗinku tare da bututun PVC."

Rike Kashe Massage

Tsara ɓata lokaci bayan gudu ba shine mafi kyawun fare na ku ba. "Yana da kyau a jira har sai manyan alamun lalacewar tsoka da aka samu sun ragu kafin a tsara tausa," in ji Delaney. "Wannan na iya kasancewa ko'ina daga awanni 48 har zuwa mako guda gwargwadon tarihin horon ku da kuma shirin dawo da su gaba ɗaya." Ra'ayin gabaɗaya: Kuna son jiki ya warke kafin ku sake bugawa, in ji Mahon. (Ga fa'idodin tunani da jiki na samun tausa.)

Yi Hakuri

"Masana kimiyyar wasanni za su gaya muku cewa zai iya ɗaukar makonni uku zuwa huɗu masu kyau har sai duk alamomin kumburin jinin ku sun dawo daidai matakan da suka dace bayan tseren marathon," in ji Mahon. "Don haka, kodayake kuna iya jin lafiya a waje, har yanzu ana iya doke ku a ciki."

Tabbas, idan kun harba gindin shirin horonku, zaku iya jin A-lafiya bayan awanni 48 ko 72, in ji Austin. "Murmurewa ya dogara sosai kan yin motsa jiki masu dacewa a cikin horo don a ranar tseren jikinka ba ya gigice da ƙarfin da yake buƙatar sha."

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