Barefoot Running: Zomwe Zimapindulitsa ndi Zopweteka Zopanda Kusowa

Chifukwa Chakuwonjezeka kwa othamanga Akutsatira Barefoot Running Trend

Pali chikhalidwe chochulukira cha othamanga omwe sakhala opanda chidwi ndi kulandira zovala zopanda nsapato. Ovomerezeka amanena kuti kukhala opanda nsapato kumapangitsa kuti miyendo yotchedwa foot biomechanics ipangidwe komanso kuchepetsa ngozi yovulaza. Ndipo ngakhale kuti kafukufuku apeza kuti kuyendetsa bwino kumawonjezeka ndi 4% pamene sichivala nsapato, pakadalibe kafukufuku wopangidwa bwino kwambiri poyerekeza ndi zochitika za kuvulazidwa kwa othamanga atavala nsapato ndi omwe alibe nsapato.

Kuthamanga kwa Kuthamanga kwa Barefoot

Akatswiri ena amagwirizana ndi othamanga opanda pake; kuvala nsapato kumayambitsa minofu yaing'ono m'mapazi athu kuti ifooketse ndi tendon, mitsempha, ndi mabwalo achilengedwe kuti asiye kugwira ntchito yawo. Amakhulupirira kuti zotsatira za nsapato zothandizira nsapato , mavitamini, ndi zina zotere zimakhala zosauka kwambiri za biomechanics ndi kuonjezera ngozi ya phazi, mwendo, ndi kuvulala kwa mawondo.

Akatswiri ena amanena kuti nsapato zolondola zimatha kuthetsa mavuto a biomechanical komanso kuthandiza kuchepetsa ngozi. Wina angatsutsenso kuti ngati kupweteka kwa mapazi kunali kosavuta ngati kupita nsapato, amatsenga ambiri angapereke yankho losavuta. Ambiri a boma, komabe, amapitirizabe kulembetsa mazunzo a mapazi.

Mpaka kufufuza kwina kulipo, n'zovuta kunena ngati nsapato zili zothandiza kapena zovulaza pa thanzi la phazi lanu. Koma apa pali ubwino ndi zamwano zomwe zimakambidwa mobwerezabwereza posamba nsapato.

Ubwino Wopindulitsa wa Kuthamanga kwa Barefoot

Kuvala nsapato kapena kuvala nsapato zatsopano sikungachiritse zonse zomwe zikukuthandizani, pali zifukwa zina zolimbikitsana zokhala opanda nkhawa, kapena, kuvala nsapato zochepa zomwe zingatheke.

• Mutha kukhala ndi chikhalidwe chachilengedwe komanso kulimbitsa minofu, matope ndi miyendo ya phazi.

• Kuchotsa chidendene kumatulutsa nsapato kumathandiza tchire la Achille ndi minofu kutambasula ndi kutalika ndipo zingachepetse kuvulala , monga mwana wamphongo amakoka kapena matenda a Achilles omwe amachitidwa ndi tizilombo tochepa.
• Othamanga adzaphunzira kuti azikhala pamtunda m'malo moponda chidendene. Chidendene chimangothamanga panthawi yomwe chimathamanga chimangobwera chifukwa cha kunyamula mopanda nsapato za nsapato , koma kufufuza kumasonyeza kuti izi sizomwe zimagwira ntchito bwino kwambiri. Kufika pa chidendene kumakhala kumangopumira pang'onopang'ono. Ochita bwino kwambiri othamanga amapita kumtunda ndikupitiriza kuyenda bwino, kowala komanso kutuluka. Kufika pamwamba pazitsulo kumathandizanso kuti mabwinja anu azikhala osokonezeka.
• Mungathe kusintha malingaliro ndi zovomerezeka . Popanda nsapato, mumayambitsa minofu yaing'ono, miyendo, miyendo, ndi m'chiuno zomwe zimapangitsa kuti mukhale oyenera komanso ogwirizana.
• Mwinamwake mungamve bwino . Kukhala wopanda nsapato kumakuthandizani kuti mukhale oyenerera, komanso kumakuthandizani kuti mukhale ogwirizana ndi malo anu. Mudzaphunzirira kufalitsa zala zanu ndikuwonjezera phazi lanu pamene limakhala lolimba komanso logwirizana kwambiri lomwe limathandizira kuyenda kwanu konse.

Zovuta Zowonongeka Zopangira Mafunde

Mwadzidzidzi kupita opanda nsapato kapena kuvala nsapato zochepa kungadabwe kwambiri ndi phazi ndipo kumafuna gawo lochepa.

Koma sikuti chokha chodetsa nkhaŵa ndi ntchito yopanda ntchito.

• Nchifukwa Chiyani Mukukonzekera Chimene Sichiphwanyidwa?
  Ngati mulibe mavuto kapena ululu, kodi muyenera kusintha chirichonse?
• Chitetezo Chamapazi Chaching'ono
  Mabotolo amapereka chitetezo chokwanira kuchokera ku zinyalala zamsewu monga galasi, misomali, miyala ndi minga. Amaperekanso kusungunuka nyengo yozizira ndi kutiteteza ku chisanu chotentha mu ayezi ndi chisanu.
• Mukhoza Kupititsa Achilles Tendinitis ndi Ng'ombe Kulimbana
  Ambiri aife sitigwiritsidwa ntchito popanda nsapato, choncho nsapato zochepa zimakhala zozizwitsa kumapazi athu, ndipo minofu yathu idzayamba kugwira ntchito mopitirira malire. Kwa anthu ena, izi zingachititse kuvulazidwa monga Achilles tendinitis kapena matenda a ng'ombe pamene chombo chakumwamba chimachotsedwa ku nsapato.

• Mukhoza Kuwonjezera Zowawa Zowonjezera
  Pansi pa mapazi (chomera pamwamba) kwa anthu ambiri ndi ofewa komanso wachifundo. Kupanda nsapato yowuma-mwamphamvu kungayambitse kupweteka kwazomera, kapena pamatopewa, kuwonjezera chiopsezo cha fasciitis.
• Konzekerani Mablisitala
  Pafupi aliyense amene amasintha kupita ku nsapato yazing'ono kapena ayamba kuyenda mopanda mantha amadzipeza okha akulimbana ndi mabelters kwa masabata angapo oyamba mpaka opangidwira akupanga.
• Inu Muwoneka Wozizwitsa
  Yang'anizani izi: Anthu adzazindikira, ndipo akhoza kuyang'anitsitsa.

Zovala zopanda phokoso ndi zochepa zochepa zimakula kukula

Zovala zopanda nsapato zakhala zikufalikira kwa opanga nsapato. Ndipo ngakhale kuti zikhoza kumveka ngati mphutsi - nsapato zosavala nsapato, ena mwa nsapato zazikulu akuvala nsapato zosavala nsapato popanga nsapato zochepa zomwe zimapereka zoposa mphira wothandizira kutetezedwa ku malo ozungulira. Nike Free, Terra Plana ndipo, posachedwapa Vibram FiveFingers (ngati magolovesi a mapazi) akupeza mafani, ndi gawo la msika, mofulumira. Phunzirani zambiri za masewera athu apamwamba ovala nsapato zothamanga .

_Zotsatira

_{Michael Warburton. Barefoot Running. Sportscience 5 (3), sportsci.org/jour/0103/mw.htm, 2001}

_{Benno M. Nigg. Nsapato za nsapato; mphamvu kubwerera & chitukuko cha nsapato chitukuko. Footwear Science, 1942-4299, Volume 1, Issue 1, Supplement 1, 01 June 2009, Masamba 80 & 82}

_{Nigg BM, Emery C, Hiemstra LA. Kumanga nsapato zolimba ndi kuchepetsa ululu m'magulu a osteoarthritis. Med Sci Sports Exerc. 2006 Oct; 38 (10): 1701-8.}

_{Tscharner, V., Goepfert, B., ndi Nigg, BM. Kusintha kwa zizindikiro za EMG kwa minofu tibialis anterior pamene akuyenda opanda nsapato kapena ndi nsapato. J. Biomechanics 36: 1169-1176, 2003.}

_{Vibram FiveFingers.com. Tsamba la wopanga.}