Shirin Farfadowa na Aikin Gaggawa 'Yan Wasan Olympic Na Bi

Wadatacce

• Sanyi
• Damfara
• Hydrate
• Refuel
• Bita don

Teamungiyar USA tana murƙushe ta a Rio-amma duk mun san cewa hanyar zinare ta fara tun kafin su taka ƙafafun rairayin bakin tekun na Copacabana. Awanni masu wahala na motsa jiki, aikace -aikace, da horo suna haɗe da lokaci mai mahimmanci da yawan bugun jikinsu. Kuma idan ya zo ga horo mai tsanani, farfadowa yana da mahimmanci kamar waɗannan motsa jiki na safiya.

Kuna iya yin nisa daga matakin Olympics, amma idan kun yi aiki a kan tsarin mulki da horar da tsere da abubuwan da suka faru, ya kamata ku ɗauki kanku a matsayin ɗan wasa kuma. Kuma idan kun yi horo kamar ɗaya, tabbas kamar jahannama yakamata ku san yadda ake murmurewa kamar ɗaya.

Wannan shine dalilin da ya sa muka haɗu da mutumin da ke kula da murmurewa ga Team USA: Ralph Reiff, babban darektan St. Vincent Sport Performance kuma shugaban Cibiyar Mayar da Wasanni a Rio de Janeiro. Tun da shi ne go-to guy don kula da murmurewa ga mafi kyawun 'yan wasa a ƙasar, mun san yana da wasu nasihu don haɓaka murmushin mu.

"Ni babban mai imani ne a cikin kirkira da bin tsari," in ji Reiff. "A cikin wannan shirin, kuna tunanin motsa ruwa da abubuwan sharar gida daga cikin tsokoki-wannan shine ke haifar da ciwon kai da taurin kai, da kuma toshe tsokar a cikin kwanaki masu zuwa."

Anan akwai nasihohinsa na gwajin ɗan wasa wanda har ma mutane kawai za su iya amfani da su don fitar da tsokar su da haɓaka tsarin murmurewa bayan motsa jiki mai wahala (babu kayan aikin da ake buƙata).

Sanyi

Masu wasan motsa jiki na iya yin tsalle a cikin wankan kankara ko ɗakin cyrotherapy bayan motsa jiki (kamar 'yar wasan motsa jiki ta Amurka Laurie Hernandez, a ƙasa), amma babu buƙatar aika injin kankara ɗinku cikin abin hawa ko saka hannun jari a cikin na'urar zato. Sanyaya tsokoki bayan motsa jiki na motsa jiki yana da sauƙi kamar sauke yanayin jikin ku. Mataki na daya shine kimanta zafin jikin ku. Gudun waje a cikin yanayin digiri na 90? Wataƙila kuna da zafin jiki mafi girma fiye da digiri 98.6 na al'ada. Yin horo a hankali, nauyi mai nauyi a cikin dakin motsa jiki mai iska? Wataƙila ya fi kusa da tushe, in ji Reiff.

Mataki na biyu shine sanyaya tsokoki daga wannan zafin. yaya? Ruwan sanyi shine hanya mafi sauƙi, in ji Reiff, amma kuna iya tunani a wajen baho:

"Idan kuna gudu, ku ce, tsakiyar Indiana cikin zafi da zafi, kuma kuna kusa da tafkin, kawai shiga cikin tafkin da ke da digiri 70 zai kwantar da jikin ku kimanin digiri 30," in ji shi. "Ba ya buƙatar zama ruwan kankara; kawai yana buƙatar zama mai sanyaya fiye da jikin ku."

Shawa mai sanyi na iya yin abu ɗaya. Fara tare da yanayin zafi wanda ya dace da ku, sannan a ƙarshe sanyaya shi, in ji Reiff. "Kuma da gaske ku mai da hankali ga sassan jikin ku masu yawan jini-a bayan kafafunku, a bayan gwiwa, karkashin hannayenku."

Damfara

Kuna iya saba da matsawa a matsayin hanya don rage kumburi a yayin da aka samu rauni, amma yana da mahimmanci don farfadowa na motsa jiki da kuma guje wa DOMS (jinkirin ciwon tsoka) kuma. A wannan yanayin, ba mu magana game da ainihin bandeji na ACE ba.

Reiff ya ce "Ana iya yin matsi ta hanyoyi da yawa, kamar tausa ko samfura da yawa kamar NormaTec," in ji Reiff. BTW, NormaTec kamfani ne da ke yin rigunan damfara na mahaukaci wanda 'yan Olympiyan kamar Simone Biles, a ƙasa, suke rantsuwa don murmurewa. Amma farawa daga $ 1,500 a saiti, ba su da madaidaiciyar dama ga matsakaiciyar mai motsa jiki.

Wani zabin? Taɓa tsokoki da haɗin gwiwa tare da tef ɗin kinesiology, wanda Reiff ya ce za a iya amfani da shi don taimakawa cire ruwa daga wani yanki kuma yana kashe kusan $ 13 a kowane mirgina.

"Bari mu ce 'yan maruƙanku suna da maƙarƙashiya ko da yaushe. Kuna ɗaukar tef ɗin kinesiology kamar KT Tape, sanya nau'i-nau'i biyu a kan maruƙan, ku bar wannan a can na tsawon sa'o'i 12, watakila 24 hours," in ji Reiff. "Tef ɗin yana ɗaga yadudduka na fata, kuma yana ba da damar ƙarin 'yancin motsin ruwa a ƙasa, don haka yana kaiwa ga ƙwayoyin lymph."

Mafi kyawun sashi game da tef na kinesiology shine zaku iya sanya shi akan kanku. Ba ku son yin wannan ƙoƙari mai yawa? Hakanan zaka iya gwada suturar matsawa, wanda shima yana iya taimakawa yayin da bayan motsa jiki don kwantar da kumburin tsoka.

Hydrate

Wataƙila kun riga kun san cewa ba za ku iya motsa jikin ku kawai zuwa mafi kyawun jiki ba - game da abin da ke faruwa ne ciki jikin ku ma. To, haka ma don murmurewa.

"Hydration yana buƙatar zama wani ɓangare na shirin dawo da ku," in ji shi. Tsallake ruwan inabi, giya, santsi, da sauransu kuma fara ɗaukar ruwa. Kafin ya koma ga abin sha mai yawan kalori, Reiff ya ce ya isa ga ruwa. Kuma idan kuna da damuwa game da electrolytes, ya kamata ku sani cewa kowa yana da bukatun electrolyte daban-daban. Idan kuna son zama kyakkyawa kamar ɗan wasa na Olympics, zaku iya samun nazarin gumi don gano takardar sayan ku na electrolyte.

Kyakkyawan ƙa'idar yatsa ga waɗanda ba sa son yin gwaji? "Idan za ku ci kwalaben ruwa guda biyar na ruwa a cikin yini, ku sanya ɗaya electrolyte da ruwa huɗu," in ji Reiff. Wannan na iya zama Powerade ko Gatorade, ko ɗaya daga cikin ruwa na Propel wanda ba shi da ƙaƙƙarfan ruwa wanda ke maye gurbin kayan lantarki da aka rasa cikin gumi, amma kada ku zo da ƙarin sukari na sauran abubuwan sha na wasanni.

Muhimmin abu don sanin hydration? Lokaci yana da mahimmanci. Mafi kyawun taga lokacin don sake yin ruwa shine mintuna 20 na farko bayan aikinku.(Hakanan kuna iya kashe tsuntsaye biyu da dutse ɗaya kamar Sarah Robles, mai lambar tagulla ta Rio a cikin ɗaga nauyi, wanda ke shan ruwan furotin da ruwa bayan ta ɗaga sesh, a ƙasa.)

Refuel

Saboda mafi kyawun lokacin da za a sake yin ruwa yana cikin mintuna 20 bayan motsa jiki, wannan shine fifiko na farko-don haka ku sha ruwa kafin ku je neman abubuwan ciye-ciye. Lokacin da yazo ga abinci, kuna da kusan taga na mintuna 60 don ciyar da tsokoki.

"Kun yi aiki, kun tuka motar ku, kuma yanzu dole ne ku ƙara mai a cikin motar ku don ta sake yin aiki gobe," in ji Reiff. "Kada ku jira awanni uku kafin ku ƙara mai, saboda jikin zai ci gaba da ƙaruwa da gwagwarmaya bayan wannan motsa jiki, ko yana da nauyi, CrossFit, sauran manyan motsa jiki ko tafiya kawai ta Tsakiyar Tsakiya."

Babban matsawa shine don furotin bayan motsa jiki, in ji Reiff. Gwada waɗannan abubuwan ciye-ciye masu cin abinci guda biyar waɗanda suka dace da jagororin zama a ƙasa da adadin kuzari 200 amma kuma suna ba wa jikin ku isasshen man da zai cika shagunan kuzari. (Ko kuma, idan lokacin abincin dare ya yi, gwada abinci mai cike da ƙwayoyin lafiya, furotin, da kayan lambu kamar Rio steeplechase medalist tagulla Emma Coburn, a ƙasa.)

Bita don