Barefoot Running Basics uye Sainzi Kuseri Kwazvo

Zvemukati

• Ongororo ye

Kumhanya Barefoot chimwe chinhu chakaitwa nevanhu zvakanaka chose isu tanga tichifamba takati twasu, asi ndeimwe yemafambisirwo ekugwinya anopisa uye ari kukurumidza kukura kunze uko. Kutanga, kwaive nemasimba asina shangu aimhanyisa masimba evaTarahumara maIndia uye vamhanyi vepamusoro veKenya. Zvino, muna 2009, bhuku rinotengeswa zvakanyanya: Akazvarwa Kumhanya naChristopher McDougall. Zvino, idzo dzinoratidzika-shangu dzisina shangu-dzakafuridzirwa shangu-iwe unoziva, idzo dzine zvigunwe-dziri kubuda kwese kwese. Maitiro asina shangu ari kuita maitiro ekusimba akakodzera kuyedza-kana chingori chikonzero chekugadzirisa neshangu nyowani nyowani?

Barefoot Kumhanya Bhenefiti

Vamhanyi vazhinji vanochinja kuenda kune vasina shangu-maitiro ekumhanya-kumhara pamberi- kana pakati petsoka pane chitsitsinho-vanoona kuti marwadzo avo uye marwadzo zvinopera. Imhaka yekuti kumhanya usina shangu, izvo zvinokumanikidza kutora nhanho pfupi uye kumhara pabhora retsoka yako (panzvimbo pechitsitsinho chako), inoita kuti physiology yako ishande zvakanyanya, zvirinani kudzora kukanganiswa kwetsoka yako kurova pasi, anodaro. Jay Dicharry, nyanzvi yefiziositi yekurovedza muviri neYunivhesiti yeVirginia Center yeEndurance Sport. Izvi zvinoreva kusanyanya kurova pamakumbo, mabvi nehudyu, izvo zvinoita kuti unzwe zvirinani uye unomhanya nyore, Dicharry anodaro. Iyo zvakare inobvumidza tsoka dzako rusununguko rwekufamba sezvazvaifanirwa kuitwa, izvo zvinoshandura mukukura kukuru kwetsoka uye simba, pamwe nekuvandudza mwero uye kugadzikana.

Mukupesana, shangu dzemazuva ano dzekumhanyisa dzinovhara tsoka uye "kuisa squishy marshmallow pasi pechitsitsinho chako," izvo zvinotigonesa kuti tigare pazvitsitsinho zvedu, zvichikonzera kuwanda kwematambudziko, Dicharry anodaro. Mitsipa yakaoma zvakare inoderedza kugona kwetsoka kuchinjika. Ipo paine boka rinokura rekutsvagisa rinosimbisa mabhenefiti eshangu isina shangu uye shangu-inomhanya, vatongi vachiri kunze kwekuti inzira ine hutano here kune yako yekumhanya Workout. Kana iwe uchida kuyedza, tanga kunonoka uye uteedzere aya marongero.

Barefoot Kumhanya Basics

Usati warasa shangu dzako kana kuisa mari mune zvakanakisa, zvigunwe zvishanu, tanga kuyedza kurova kwepamberi pane zvaunogara uchimhanya uchishandisa shangu dzako dzenguva dzose. Zvinozonzwa zvisinganzwisisike uye zvisinganzwisisike pakutanga uye iwe ungangozoona kuzama kwakawedzera kana kurwadziwa mumhuru dzako. Paunenge uchiri kuyedza, shandisa yakawanda isingamhanye nguva sezvinobvira isina shangu kuvaka tsoka tsoka uye kuchinjika. Paunenge uchinge wagadzikana neiyo nyowani yekumhanyisa nzira, edza vaviri vevasina shangu-vakafemerwa vamhanyi, senge nyowani Nike Yemahara Run + kana iyo Nyowani Balance 100 kana 101 (inowanikwa muna Gumiguru). Tora zvishoma nezvishoma mushangu itsva-kwete kupfuura maminetsi gumi pakubuda kwako kwekutanga. Wedzera nguva yako mumaminetsi mashanu-ekuwedzera kusvikira wanyatso kumhanyisa nzira yako yenguva dzose - zvinogona kutora mavhiki matanhatu kusvika masere. Kana wangove nerutsoka rutsva rwakadaidzirwa mukati, funga kuenderera mberi kune mwana ane zvigunwe zvishanu zveshangu dzisina shangu, iyo Vibram FiveFingers (edza iyo Sprint, inoenderera zviri nyore).

“Vamwe vanhu vanogona kukanda shangu dzavo mugaba remarara vomhanya zvakanaka vasina shangu kweupenyu hwavo hwese,” anodaro Dicharry. "Vamwe vanogona kumhanya vasina shangu kamwechete uye vanowana kushungurudzika mumakumbo avo." Vazhinji vedu tinowira pakati nepakati uye tinogona kubatsirwa nehunyanzvi, anodaro. Asi iwe unoda bhutsu dzakakodzera uye unofanirwa kuvaka zvishoma nezvishoma: kuwedzera simba retsoka uye kuchinjika, kutambanudza maAchilles tendon akasimba uye kugadzirisa kune iyi nzira nyowani yekumhanya.

Barefoot Kumhanya Shangu

Makambani eshangu ari kunyatso kuenda kuguta nemitsara yechiedza, über-inoshanduka shangu dzinozvibata zvakanyanya kunge tsoka dzakashama. Chinhu chinotonhorera ndechekuti kana iwe uri mumhanyi, iwe haufanire kuchinja mabrands kuti uwane imwe yeizvi. Tarisira kuona kuputika kwemhando nyowani pamasherufu ezvitoro kuchiuya chirimo, nemakambani akaita saSaucony, Keen naMerrell achipinda mumakwikwi. Kana uchinge wajaira kuchinjisa tsoka dzako zvakanyanya, iwe unotanga kupfeka shangu dzako dzekumhanya kwese-idzo dzakagadzikana. Uye pakupedzisira unogona kunge wakagadzirira kuenda usina shangu mupaki: Kamba shangu dzako uye unomhanya kwechinguva!

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