Leano la ho Pholosa Boikoetliso Baatlelete ba Liolimpiki ba Latela

Litaba

• Pholile
• Compress
• Hydrate
• Refuel
• Tlhahlobo bakeng sa

Team USA ea e hatakela Rio-empa bohle rea tseba hore tsela e eang khauta e qala nako e telele pele ba hata le mabopong a Copacabana. Lihora tse boima tsa ho ikoetlisa, ho itloaetsa, le koetliso li eketsa nako e ngata ea bohlokoa le ho otla haholo 'meleng ea bona. 'Me ha ho tluoa tabeng ea koetliso e tebileng, ho hlaphoheloa ke habohlokoa feela joaloka boikoetliso boo ba hoseng.

U kanna oa ba hole le boemo ba Liolimpiki, empa haeba u ikoetlisa 'me u ikoetlisetsa mabelo le liketsahalo, le uena u lokela ho inka u le moatlelete. Mme haeba o ikoetlisa joalo ka o mong, ehlile le lihele li lokela ho tseba ho fola joalo ka e 'ngoe.

Ke ka hona re ileng ra fumana monna ea ikarabellang bakeng sa ho hlaphoheloa ha Team USA: Ralph Reiff, motsamaisi ea ka sehlohong oa St. Vincent Sport Performance le hlooho ea Setsi sa Boipheliso sa Baatlelete se Rio de Janeiro. Kaha ke eena motho ea ka re thusang ho fola bakeng sa baatlelete ba hloahloa naheng, re ne re tseba hore o tla ba le malebela a ho re thusa ho hlaphoheloa ha re ikoetlisa.

Reiff o re: "Ke molumeli ea kholo oa ho theha le ho latela moralo." "Morerong ona, u nahana ka ho tsamaisa maro le lihlahisoa tsa litšila ka har'a mesifa-ke sona se bakang bohloko le ho satalla, le mofuta oa bogs mesifa matsatsing a latelang."

Malebela ke ana a lekiloeng ke moatlelete ao le batho feela ba ka a sebelisang ho ntša mesifa ea bona le ho ntlafatsa ts'ebetso ea ho hlaphoheloa kamora ho ikoetlisa ka thata (ha ho hlokahale thepa e majabajaba).

Pholile

Baatlelete ba pro ba ka kenella ka bateng ea leqhoa kapa kamoreng ea cyrotherapy kamora ho ikoetlisa (joalo ka sebapali sa boikoetliso ba U.S. Laurie Hernandez, ka tlase), empa ha ho na lebaka la ho romella mochini oa hau oa leqhoa ho feta tekano kapa ho tsetela sesebelisoa se majabajaba. Ho pholisa mesifa ea hau kamora ho ikoetlisa ka mokhoa o boima ho bonolo joaloka ho theola mmele oa hau. Mohato oa pele ke ho lekanyetsa mocheso oa 'mele oa hau. Ho mathela kantle ka boemo ba leholimo ba likhato tse 90? Mohlomong u na le moea o phahameng ho feta li-degree tse 98.6 tse tloaelehileng. Ho ikoetlisa butle, le boima bo boima sebakeng sa boikoetliso se nang le moea o pholileng? Mohlomong e haufi le motheo, Reiff o re.

Mohato oa bobeli ke ho pholisa mesifa ea hau mochesong oo. Joang? Metsi a batang ke tsela e bonolo ka ho fetisisa, ho bolela Reiff, empa u ka nahana ka ntle ho bate:

"Haeba u ntse u matha, u re, bohareng ba Indiana mocheso le mongobo, 'me u le haufi le letša, ho kena ka letšeng la likhato tse 70 ho tla pholisa 'mele oa hau likhato tse 30," o re. "Ha ho hlokahale hore e be metsi a batang ka leqhoa; e hloka feela ho pholile ho feta 'mele oa hau."

Shaoara e batang e ka etsa ntho e tšoanang. Qala ka moea o u loketseng, ebe qetellong oa o pholisa, ho bolela Reiff. "Mme o shebane haholo le dikarolo tsa mmele wa hao tse nang le phallo e ngata ya madi-kamora maoto a hao, kamora lengole la hao, tlasa matsoho a hao."

Compress

E ka 'na eaba u tloaelane le khatello e le mokhoa oa ho fokotsa ho ruruha ha kotsi, empa ke senotlolo sa ho hlaphoheloa ha boikoetliso le ho qoba DOMS (ho lieha ho qala ho opeloa ke mesifa) hape. Tabeng ena, ha re bue ka bandage ea mantlha ea ACE.

"Compression e ka etsoa ka mekhoa e mengata, joalo ka ho silila kapa lihlahisoa tse ngata tse kang NormaTec," ho bolela Reiff. BTW, NormaTec ke k'hamphani e etsang marikhoe a khatello ea kelello ao Ma-Olimpiki a ratang Simone Biles, ka tlase a hlapanyang ka ho fola. Empa ho qala ka $ 1,500 ka sete, ha li fumanehe hantle bakeng sa boikoetliso bo tloaelehileng.

Khetho e 'ngoe? Ho tlanya mesifa e bohloko le manonyeletso ka theipi ea kinesiology, eo Reiff a reng e ka sebelisoa ho thusa ho tlosa mokelikeli sebakeng mme e bitsa feela $ 13 ka moqolo o le mong.

"A re re manamane a hau a lula a le thata kapa a le bohloko. U nka tepi ea kinesiology e kang KT Tape, beha lihlopha tse 'maloa holim'a manamane, u li tlohele moo ka lihora tsa 12, mohlomong lihora tse 24," ho bolela Reiff. "Theipi e hlile e phahamisa likarolo tsa letlalo, mme e lumella tokoloho e eketsehileng ea motsamao oa metsi ka tlase, ka hona e fihla ho li-lymph node."

Karolo e ntle ka ho fetisisa ea tepi ea kinesiology ke hore u ka e beha ho uena. Ha u batle ho etsa boiteko bo bokaalo? U ka boela ua leka liaparo tsa compression, tse ka thusang nakong le ka mor'a ho ikoetlisa bakeng sa ho ruruha ha mesifa e thobang.

Hydrate

Mohlomong u se u ntse u tseba hore u ke ke ua ikoetlisa feela ho ea 'meleng o betere-ke ka se etsahalang ka hare le mmele wa hao. Ho joalo, ho joalo le bakeng sa ho hlaphoheloa.

O re: "Ho noa metsi ho hloka ho ba karolo ea moralo oa hau oa ho hlaphoheloa." Tlola veine, biri, smoothie, joalo-joalo 'me u nke metsi pele. Pele a itloaetsa ho noa seno sa lipapali se nang le likhalori tse ngata, Reiff o re a hahamalle ho fumana metsi. 'Me haeba u tšoenyehile ka li-electrolyte, u lokela ho tseba hore motho e mong le e mong o na le tlhoko e fapaneng ea electrolyte. Haeba u batla ho ba mabothobotho joalo ka semathi sa Liolimpiki, u ka fumana tlhahlobo ea mofufutso ho fumana lengolo la ngaka la hau la elektrolyte.

Molao o motle bakeng sa ba sa batleng ho etsa liteko? Reiff o re: "Haeba u tla ja libotlolo tse hlano tsa metsi letsatsi lohle, etsa e 'ngoe elektroliete le metsi a mane."Eo e ka ba Powerade kapa Gatorade, kapa e 'ngoe ea metsi a electrolyte a sa thabiseng a Propel a nkang sebaka sa electrolyte e lahlehileng ke mofufutso, empa u se ke ua tla le tsoekere e ekelitsoeng ea lino tse ling tsa lipapali.

Ntho ea bohlokoa eo u lokelang ho e tseba ka hydration? Nako ke ea bohlokoa. Fensetere e nepahetseng ea nako ea ho nosetsa metsi hape ke metsotso ea pele ea 20 kamora ho ikoetlisa. (U ka boela ua bolaea linonyana tse peli ka lejoe le le leng joalo ka Sarah Robles, setsebi sa likhau sa boronse sa Rio ho phahamisa litšepe, ea noang protheine e sisinyeha ka metsi kamora ho phahamisa sesh, ka tlase.)

Refuel

Hobane nako e ntle ea ho nosetsa metsi hape ke metsotso e 20 kamora ho ikoetlisa, ke eona ntho ea pele eo u lokelang ho e etsa pele u sesa metsi pele u ea ho batla lijo tse bobebe. Lijo li tla neng, u na le fensetere ea metsotso e 60 ho fepa mesifa ea hau.

Reiff o re: "U sebelitse, u khannetse koloi ea hau, 'me joale u tlameha ho kenya mafura a mangata koloing ea hau hore e sebetse hape hosane." "U se ke ua ema lihora tse tharo pele u tšela mafura, hobane 'mele o tla tsoelapele ho silafatsa le ho loana kamora ho ikoetlisa, ekaba ho phahamisa litšepe, CrossFit, boikoetliso bo bong bo matla kapa ho itsamaela feela Central Park."

Khatello e kholo ke ea protheine kamora ho ikoetlisa, Reiff o re. Leka li-snacks tsena tse hlano tse amoheloang ke litsebi tse fanang ka tataiso ea ho lula ka tlase ho likhalori tse 200 empa hape li fe 'mele oa hau mafura a lekaneng ho tlatsa mabenkele a ona a eneji. (Kapa, ​​haeba ke nako ea lijo tsa mantsiboea, leka ho ja lijo tse nang le li-carb tse nang le phepo e nepahetseng, liprotheine le likokoana-hloko tse kang morui oa boronse oa borokho oa setoropo oa Emma Emma Coburn, ka tlase.)

Tlhahlobo bakeng sa