Exercise zvipfeko neshangu

Paunenge uchirovedza muviri, zvaunopfeka zvinogona kunge zvakakosha seizvo zvaunoita. Kuva neshangu dzakakodzera uye mbatya dzemutambo wako zvinogona kukupa nyaradzo nekuchengeteka.

Kufunga nezvekuti uye sei iwe maekisesaizi kunogona kukubatsira iwe kusarudza yakanakisa zvipfeko uye shangu dzekushandira kwako. Iwe unogona kuwana zvakawanda zvezvinhu iwe zvaunoda pane yako yemuno nhumbi dzemitambo, dhipatimendi, kana kushambadzira zvitoro.

Paunenge uchisarudza yekupfeka zvipfeko, funga zvese machira uye kukwana.

MACHI

Iwe unogona kunakirwa kwenguva yakareba yekurovedzwa uye unodzivirira kupisa kana kutonhora zvakanyanya nekusarudza machira akakodzera.

Kuti ikubatsire kugara wakasununguka uye wakaoma, sarudza machira anodhonzera ziya kubva paganda rako uye nekukurumidza kuoma. Machira mazhinji anokurumidza-kuomesa anogadzirwa, akagadzirwa nepolyester kana polypropylene. Tarisa mazwi senge mwando-kupfunya, Dri-kukodzera, Coolmax, kana Supplex. Shinda zvakare sarudzo yakanaka yekuchengetedza iwe kutonhorera, kuoma, uye nehunhu husina hwema. Dzimwe mbatya dzekurovedza muviri dzinoitwa nemushonga unorwisa utachiona kurwisa hwema kubva ziya.

Masokisi anouyawo mumicheka inokurumidza-kuomesa inotora ziya. Vanogona kukubatsira kuti ugare uchitonhorera uye wakaoma, uye dzivirira blister. Sarudza masokisi akagadzirwa neye polyester musanganiswa kana imwe yakakosha machira.

Pakati pese, zvakanakisa kudzivirira donje. Donje rinotora ziya uye harikurumidze kuoma. Uye nekuti inogara yakanyorova, inogona kukuita kuti utonhore mumamiriro ekunze anotonhora. Mumamiriro ekunze anodziya, haina kunaka semachira ekugadzira pakuchengeta iwe uchitonhorera uye kuoma kana uchidikitira zvakanyanya.

FIT

Muzhinji, ita shuwa kuti zvipfeko zvako hazvipinde munzira yechiitiko chako. Unoda kukwanisa kufamba nyore. Mbatya hadzifanirwe kubata pamidziyo kana kukudzora.

Iwe unogona kupfeka yakasununguka-inokodzera zvipfeko zvezviitiko zvakaita se:

• Kufamba
• Nyoro yoga
• Simba kudzidziswa
• Basketball

Iwe ungangoda kupfeka fomu-inokodzera, yakatambanudzwa zvipfeko zvezviitiko zvakaita se:

• Kumhanya
• Kuchova bhasikoro
• Yepamberi yoga / Pilates
• Kushambira

Iwe unogona kukwanisa kupfeka musanganiswa weakasununguka uye fomu-yakakodzera zvipfeko. Semuenzaniso, unogona kupfeka hunyoro-hwonamira yakasununguka t-shati kana tangi ine fomu-inokodzera shortout yekudzidzira. Unogona kusarudza zviri nyore kwauri. Ingo ita chokwadi chekuti izvo zvaunosarudza zvinobatsira kudhonza ziya kubva paganda rako.

Shangu dzakakodzera dzinogona kuita mutsauko wese pakati pekunzwa kuzorodzwa uye kuva nemakumbo anorwadza mushure mekudzidzira kwako. Iyo yakakodzera iyo yekuwedzera mari iwe yaungangoda kushandisa kune yakanaka mhando yemitambo shangu.

Ita shuwa kuti shangu dzako dzinoenderana nebasa rako.

• Zvekumhanya, tenga shangu dzekumhanya. Iwo akareruka, anochinjika, uye anotsigira kune akareruka kumberi mafambiro. Ita shuwa kuti vane yakanaka arch rutsigiro uye cushioning yemhedzisiro. Kuti ufambe, sarudza shangu dzakaomarara nerutsigiro rwakanaka uye nhete.
• Kuti uwane simba kana kurovedzwa neCrossFit, sarudza mateki ekudzidzira nerutsigiro rwakanaka uye soya tsoka dzisina kunyanya kukura.
• Kana iwe uri kutamba mutambo wakaita sebasketball kana nhabvu, tora shangu dzinoenderana nebasa rako.

Tsoka dzese dzakasiyana. Iwe unogona kunge uine hupamhi kana hwakatetepa tsoka, yakadzika arches, nzvimbo dzinonetsa, kana tsoka dzakatsetseka. Kunyangwe muvakuru, saizi yetsoka inogona kuchinja, saka gadzirira gore rega. Zvakare, iwe unozofanirwa kutsiva shangu kana dzatanga kunzwa kusagadzikana kana tsoka dzichitaridzika kunge dzakasakara.

Shangu yako yekutengesa shangu inogona kubatsira saizi uye inokwana iwe kune chaiyo yemitambo shangu. Zvitoro zvakawanda zvinokutendera kuti udzore shangu kana iwe ukaona kuti hadzisi kukushandira.

Kana kuchitonhora, pfeka muzvikamu. Pfeka rukoko rwakarongedzwa runopukuta ziya. Wedzera chidziya chinodziya, senge jasi remvere, pamusoro. Pfeka magirovhosi, ngowani, uye zvekuvhara nzeve kana uchizvida. Bvisa zvidimbu apo iwe uchidziya. Kana iwe uchizenge uchimhanya kana kufamba, ungangoda kuwedzera bhegi. Ipapo iwe unogona kubvisa matanda iwe paunenge uchipisa, pamwe nekutakura bhodhoro remvura.

Mumvura kana mhepo, pfeka rukoko rwekunze runokudzivirira, kunge chinovhara mhepo kana nylon shell. Tarisa mazwi anoti "isina mvura" kana "asingadziviriri mvura" pane zvakanyorwa. Sezvineiwo, iri dura rinofanirwawo kufema.

Muzuva rinopisa, pfeka zvipfeko zvine ruvara rweruvara zvinomesa nekukurumidza. Iwe unogona zvakare kutenga zvipfeko zvakagadzirwa kudzivirira mwenje inokuvadza wezuva. Idzi mbatya dzinouya neinodzivirirwa nezuva (SPF).

Paunenge uchirovedza muviri manheru kana mangwanani-ngwanani, ita shuwa kuti zvipfeko zvako zvine zvikamu zvinoratidza kuti vatyairi vakuone. Iwe unogona zvakare kupfeka rinoratidza bhandi kana vest.

Zvidzivirire kubva kuchirwere cheLyme kana iwe uchirovedza muviri munzvimbo dzine huni. Pfeka mahembe marefu nebhurugwa uye isa mabhurugwa ako mumasokisi ako. Iwe unogona zvakare kushandisa chipembenene chinodzora chine DEET kana permethrin.

Kusimba - kurovedza muviri zvipfeko

American Orthopedic tsoka & Ankle Society. Gumi mapoinzi eshangu yakakodzera. www.footcaremd.org/resource/how-to-help/10-points-of-proper-shoe-fit. Yakaongororwa 2018. Yakasvika Gumiguru 26, 2020.

Divine J, Dailey S, Burley KC. Rovedza muviri mukupisa uye kupisa chirwere. Mu: Madden CC, Putukian M, McCarty EC, Mudiki CC, eds. Netter's Sports Mushonga. 2nd ed. Philadelphia, PA: Elsevier; 2018: chitsiko 21.

Riddick DA, Riddick DH, Jorge M. Footware: hwaro hwemazasi ekupedzisira orthoses. Mune: Chui KK, Jorge M, Yen SC, Lusardi MM, eds. Orthotic uye Prosthetics mukuvandudza. 4th ed. Philadelphia, PA: Elsevier; 2020: chits.

Ganda Kanzera Foundation. Ndezvipi zvipfeko zvisina zuva? www.skincancer.org/prevention/sun-protection/clothing/protection. Yakadzokororwa June 2019. Yakasvika Gumiguru 26, 2020.

• Exercise uye Panyama Kusimba