Kuwongolera kapena kutengeka (zosagwirizana ndi nyengo yozizira ) m'zitole ndizodandaula pakati pa othamanga. Kawirikawiri, chifukwa chovala nsapato zomwe zimakhala zolimba kwambiri kapena kumangiriza nsapato zanu zolimba kwambiri.
Mapazi anu amathamanga pamene muthamanga, kotero muyenera kuvala nsapato zothamanga zomwe ziri theka lalikulu mpaka kukula kwakukulu kuposa kukula kwa nsapato. Ngati muli ndi phazi lalikulu, mungafunikire kupeza nsapato yomwe ili ndi toebox yowonjezera.
Mukhoza kufunsa wogulitsa pa malo ogulitsa apadera kuti awathandize pa nsapato zolondola. Onetsetsani kuti wogulitsayo akuyang'aninso zomwe mukuchita kuti atsimikizire kuti mukuvala nsapato zolondola zomwe mumakonda. Nthawi zina zoziziritsa kukhosi zimatha chifukwa cha vuto la biomechanical limene lingakonzedwe ndi nsapato zolondola ndi / kapena kuika.
Ngati mukuganiza kuti mukuvala nsapato zoyenera zomwe mukuchita kuti muyambe kupitilira phazi lanu, mungayesetsenso kutambasula pamene mutayamba kumva kuti ndinu wamantha. Nthaŵi zina kumangirika m'milingo yathu kungatipangitse kuthamanga ndi mawonekedwe osayenera , omwe angapangitse mitsempha kuti ikhale yopanda mantha. Choncho kuthamanga mwamsanga kwa gawo lirilonse lomwe limamverera mwamphamvu lingathandize. Mukayimira kuti mutambasule, yesetsani kusuntha phazi lanu ndikulisisita pang'onopang'ono, kuti muthe magazi akuyenda kumadera omwe akusowa kanthu. Kuthamanga pa zala zakutsogolo kwa masekondi 30 kapena kotero kungathandizenso.
Kutambasula kapena Misala Angathandize
Ngati mukupitirizabe kukhala ndi vuto ndi kupweteka kwa mapazi ndipo mumakhala wovuta kwambiri, muyenera kuyesetsa kuthetsa vutoli.
Pitani kukachita masewera olimbitsa thupi kapena yesetsani kugwiritsa ntchito pulojekiti yamtundu winawake kapena chida china chokweza minofu kuti muzitha kuyendetsa malo omwe othamanga nthawi zambiri amatenga, monga quads, calves, hamstrings, ndi IT band . Yesetsani kuchita zina zothamanga ndi yoga kuti muthe kuchepetsa zovuta zanu ndikusintha kwanu. Komanso, onetsetsani kuti mukuchita masewera olimbitsa thupi musanayambe kuthamanga kuti minofu yanu ikhale yotentha musanayambe kugwira ntchito mwakhama kapena yaitali.
Ngati simukuwona kusintha kulikonse ndi malangizo omwe ali pamwambawa, ndikofunika kuti muwone dokotala wanu wamkulu kapena wothandizira. Mutha kukhala ndi mitsempha yotchedwa neuroma. Ngakhale zikhoza kuwopsya, dokotala wotsimikiziridwa pansi pa-foot pad angathandize kuthana ndi vutoli popanikizika ndi mitsempha.
Kufooka kungakhalenso chifukwa cha chinthu china, monga matenda, chotupa kapena mkhalidwe wa mitsempha. Ngati zizindikiro zanu zikupitirira, musayembekezere kuti muwonetsetse ndi dokotala wanu wa zamankhwala.