Txhua yam koj yuav tsum paub txog kev khiav hauv tshav kub

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Peb tau sau tag nrho cov ntaub ntawv tseem ceeb tshaj plaws txog kev khiav dej num rau lub caij ntuj sov thiab tau ceeb toom txog yuav ua li cas hnav, sib ntaus sib tua, tswj cov dej sib npaug, kho cov khoom thauj thiab, tau kawg, cov cai tswj kev nyab xeeb dab tsi koj yuav tsum ua raws!

Nws puas tsim nyog khiav yog tias nws kub sab nraud?

Thaum tshav kub kub yog kub ntawm kev sib cav. Thiab nws tsis yog hais txog qhov kub thiab txias, tab sis kuj hais txog cov av noo. Thiab yog tias qhov kub thiab txias yog qhov yooj yim (qhov siab dua, qhov txaus ntshai nws yog khiav), ces cov av noo tuaj yeem dag. Vim yog cov av noo siab, koj tsis pom cov tsos mob ntawm lub cev qhuav dej: koj lub qhov ncauj tsis qhuav heev thiab koj yuav tsis paub tias koj tawm hws thiab poob dej sai!

Lwm qhov teeb meem yog tias ntawm cov av noo siab, hws tsis tshua muaj evaporates, uas txhais tau hais tias qhov txias ntawm daim tawv nqaij thiab cov ntshav hauv cov hlab ntsha tsis zoo.

Thaum koj lub cev kub nce mus txog 40 ° C, koj pom koj tus kheej nyob rau hauv qhov txaus ntshai overheating tsam. Koj nyob ze tau txais cua sov. Yog tias koj tawm dag zog rau lwm 30 feeb ntawm qhov kub ntawm 40.5 ° C, koj ob lub raum thiab daim siab yuav muaj kev phom sij.

Txhawm rau kom tsis txhob muaj qhov tshwm sim tsis zoo ntawm hyperthermia, lub paj hlwb tuaj yeem tig koj tawm: koj yuav tsaus muag thiab tejzaum nws raug mob.

Sim tsis txhob khiav thaum lub caij ntuj sov los ntawm 10:00 txog 16:00, thiab ntau dua los ntawm 12:00 txog 14:00.

Nws yog qhov zoo tshaj kom sawv ntxov thiab khiav mus rau hauv lub tiaj ua si lossis hav zoov. Koj tuaj yeem khiav thaum yav tsaus ntuj, tab sis nws tsis txias heev: hmoov av, lub tuam txhab qaug cawv thiab kev tsaus ntuj, uas feem ntau ua rau raug mob, yuav cuam tshuam rau koj.

Yuav ua li cas peb lub cev reacts rau cua sov thaum khiav

Lawrence Armstrong ntawm University of Connecticut hais tias tib neeg lub cev yoog kom sov tau yooj yim dua li qhov txias lossis qhov siab.

Thaum lub sij hawm lub lim tiam tom qab pib jogging nyob rau hauv lub tshav kub, lub ntim ntawm cov ntshav plasma nce. Koj nce ntawm 0.5 mus rau 1 kilogram, tab sis qhov no ua rau koj muaj dej ntxiv thiab muaj peev xwm tawm hws yam tsis muaj lub cev qhuav dej. Nws kuj tseem tso cai rau koj mus txuas ntxiv ua kom lub cev txias, tsis tas yuav txo cov ntshav ntws mus rau cov leeg.

Peb tawm hws ntau ua ntej thiab ntau profusely thaum lub sij hawm qoj ib ce. Yog li, peb lub cev sim npaj rau qhov kub thiab txias tom ntej.

hws dhau los ua ntsev tsawg vim lub cev sim khaws sodium. Koj lub plawv dhia qeeb qeeb: qhov no tso cai rau koj lub plawv ua haujlwm txhua qhov kev sib tw thiab tso ntshav ntau dua, tsis yog rau cov leeg nqaij xwb, tab sis kuj ua rau lub cev txias dua.

Ntxiv mus, koj qhov kev nkag siab ntawm kev hloov pauv, uas yog, qhov kub thiab txias los ntawm qeb "txhua yam, Kuv yuav tuag" hloov mus ua "kub".

Cov kev hloov no tshwm sim ntxov li 14 hnub tom qab pib kev cob qhia.

Kawm ntxiv →

khaub ncaws

Muaj ib qho kev xav tsis zoo uas koj yuav tsum tsuas yog ua si ncaws pob hauv cov khaub ncaws paj rwb. Qhov no tsis muaj tseeb. Thaum ntub, lub tsho T-shirt no tiv thaiv hws ntawm evaporating. Thiab tom qab kev tawm dag zog, cov paj rwb ntub dej lo rau koj lub cev thiab tuaj yeem ua kom txias heev, tshwj xeeb tshaj yog cua.

Tab sis T-shirts ua los ntawm cov khoom siv hluavtaws tshiab tsis nqus hws thiab tsis tiv thaiv nws los ntawm evaporating. Mesh inserts thiab qhov cua ducts txhim khu cov huab cua ncig thiab tswj cov dej evaporation thiab cua sov dissipation.

Cov khaub ncaws qhuav, txawm tias cov khoom siv hluavtaws, tsis txhob chafe ntawm daim tawv nqaij hauv qab ob txhais ceg thiab txiv mis (cov pib tshiab feem ntau raug kev txom nyem los ntawm qhov no).

Thiab yog, qhov tseeb tias koj twb yog ib tug neeg laus tsis yog vim li cas thiaj tso ib lub taub hau uas yuav cawm koj ntawm tshav ntuj thiab qhov ntswg hlawv.

Ua kom muaj dej sib npaug

Hydration - cov txheej txheem ntawm kev haus dej thiab electrolytes - tshwj xeeb tshaj yog tseem ceeb rau hnub sov thiab kub.

Thaum lub sijhawm ua haujlwm, cov dej noo ntau tau raug tshem tawm ntawm peb lub cev (los ntawm hws thiab ua pa hnyav), yog li, txhawm rau kom rov qab muaj dej, koj yuav tsum haus dej ntau dua. Thaum lub sij hawm khiav hauv + 35 ° C, koj tuaj yeem poob txog li 2 litres dej hauv tsawg dua 20 km!

Cov kua yuav tsum tau noj ua ntej, thaum lub sij hawm thiab tom qab kev cob qhia. Haus 500 ml dej ob peb teev ua ntej kev sib tw lossis kev sib tw, thiab 150 ml ua ntej pib.

Yog tias koj muaj sijhawm ntev ua ntej, nws tsim nyog ua lub sijhawm haus dej, teeb tsa lub sijhawm, thiab haus txhua zaus lub tswb nrov.

Nws ntseeg tau tias cov neeg ua haujlwm marathon yuav tsum haus 380-780 ml dej txhua teev. Qhov koj qeeb qeeb, koj yuav tsum haus dej tsawg dua.

Yog tias koj qhov kev ua haujlwm ntev dua 30 feeb, nws yog qhov zoo dua los hloov cov dej isotonic rau cov dej dawb. Lawv yuav ntxiv cov khoom tseem ceeb ntawm cov zaub mov uas peb poob nrog hws. Peb cov kev sib tham sib infographics yuav pab koj npaj cov dej haus isotonic hauv tsev.

Scuffs

Thaum tshav kub kub scuffs, tshwj xeeb tshaj yog thaum khiav mus ntev, yog ib qho teeb meem uas cuam tshuam ntau tshaj qhov kev xav kom haus thiab tawm hws dej nyab lub qhov muag.

Qee zaum txawm tias cov khaub ncaws tshwj xeeb tsis pab thaum muaj kev sib tw ntev, yog li koj yuav tsum tau mus rau qhov ua kom yuam kev me me.

Tswv yim 1. Nyob rau hauv ib qho ntawm cov blogs hais txog lub marathon, peb pom ib qho kev nthuav qhia thiab txawv txawv: rau kev sib tw marathon thiab lwm yam kev sib tw ntev, cov txiv neej yuav tsum hnav … poj niam panties. Qhov no yuav pab kom tsis txhob chafing ntawm ob txhais ceg.

Tswv yim 2. Qhov kev dag no yuav pab cov neeg rog rog lossis cov neeg uas muaj kev sib tw marathon, ultramarathon lossis triathlon.

Scuffs feem ntau tshwm sim ntawm ob txhais ceg, nyob rau hauv lub armpits thiab ntawm lub txiv mis. Koj tuaj yeem tshem tawm ib nrab ntawm cov teeb meem siv talc, qhuav antiperspirant lossis roj av jelly. Tab sis talcum hmoov tsis ua haujlwm ntev: nws tsuas yog ntxuav koj lub hws. Tab sis roj av jelly yog ib qho kev txhim khu kev qha ntev ntev.

Tswv yim 3. Qee zaum, txawm tias petroleum jelly tsis pab. Yog li ntawd, peb yuav tsum tau mus rau ntau qhov kev ntsuas radical: lo rau ntawm qhov chaw teeb meem - feem ntau lawv yog txiv mis - nplaum plaster. Siab phem, tab sis nws ua haujlwm 100%.