Iyo Yekutanga Nongedzo kune Pronation

Zvemukati

• Mhando dzakasiyana dzekutaura
• Maitiro ekuita kuti chirevo chako chitariswe 
• Iko kukosha kwekutsvaga chaiyo shangu
• Kutsvaga iyo chaiyo yekumhanyisa shangu yako:
• Wepamusoro matatu anomhanyisa shangu dzekuwedzeredza
• Yepamusoro 3 yekumhanyisa shangu dze underpronation
• Wepamusoro 3 anomhanyisa shangu dzekusarerekera

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kunyangwe kumhanya kuchiratidzika seimwe yemitambo yakapusa maererano nehurongwa hwekushandisa - sunga bhutsu uye enda, handiti? - iwe uchazowana mabhuku akazara, zvinyorwa, uye hurukuro pamusoro pehunyanzvi hwayo hwese.

Izvi zvinonyanya kuitika kana zvasvika kune chako chikuru chidimbu chemidziyo: tsoka dzako.

Chitsitsinho chinorova, pusha, stride, uye arch ese mazwi-akanangana netsoka iwe ungangodaro wakanzwa nezvako kana uchiedza pahomwe shangu kuchitoro. Asi izvi zvese zvinobika pasi kuti unzwisise chinhu chakakosha chekureva, aka iyo yakasarudzika-padivi kufamba kwetsoka.

Kunzwisisa mafambiro aya kwakakosha nekuti ndiyo inosarudza kuti tsoka dzako dziri kunyura sei kuvhunduka uye kuti zvakaenzana sei unokwenenzvera pasi. Kana tsoka yako ikatenderera zvakanyanya mukati kana kunze, unogona kunge uri kutambisa simba uye, zvakatonyanya, kuisa njodzi kukuvara pasina shangu dzakafanira dzekugadzirisa.

Izvi zvingaite kunge zvinorema kufunga. Asi usanetseke. Kana iwe uchingopinda munzvimbo yekumhanya asi usina chokwadi kuti yako yekumhanyisa maitiro ndeyei - kana ndeipi shangu yekumhanyisa yekutenga - shandisa iri gwaro kubatsira kuti utange.

Mhando dzakasiyana dzekutaura

Zvichienderana nezvinhu zvakaita senge yako nhanho uye Arch, unogona kuve nerumwe rwemhando nhatu dzemataurirwo:

• Yakajairwa kana yekusarerekera kududzira. Kusarerekera chirevo ndipo apo tsoka yako inotenderera ichipinda mukati, ingangoita gumi muzana, ichibvumira kuti itore kuvhunduka, uye chengetedza makumbo ako nemakumbo zvakanyatsoenderana. Izvi zvinokuita kuti usanyanya kutarisana nekukuvara kwakajairika kwemamwe madudzirwo emhando.
• Underpronation (aka supination). Underpronation inoitika kana tsoka yako ichitenderera ichienda kunze kubva kumakumbo uye nekuisa kumanikidza kune zvigunwe zvekunze. Iyo inowanzo gadzira mumwe munhu ane yakakwirira arches uye inogona kukonzera achilles tendonitis, plantar fasciitis, ankle sprains, shin splints, iliotibial band syndrome, uye kumwe kukuvara kwakanangana nekuvhunduka.
• Kukundikana. Tsoka yako painotenderera kupfuura gumi neshanu muzana mukati kana pasi, inonzi overpronation. Vanhu vane chirwere ichi vanowanikwa sevanemakumbo akatsetseka. Izvi zvinogona kukonzera iliotibial band syndrome, iyo inokuvadza kunze kwemabvi.

Maitiro ekuita kuti chirevo chako chitariswe 

Sezvo kufamba kwetsoka uku kunogona kuve kusinganzwisisike kune vazhinji (ndiani anoziva kuti zvikamu gumi neshanu kubva muzana zvinokambaira zvinoita sei?), Ungangoda rubatsiro rwekunze kuti uone kuti nderipi zita rezita raunowira mariri.

"Zviise iwe kune yako yemuno inomhanyisa chitoro, uko vashandi [vanogona] kuongorora fomu yako paunenge uchimhanya [kana kufamba] pane treadmill," anodaro Alison Feller, mumhanyi wekumhanya uye muridzi weAli paRun.

Kana, zvakadaro, iwe usina mukana wechitoro chinomhanya, dzimwe nguva nyanzvi - senge chiremba wemaziso - anogona kungokuona uchifamba.

Mune chero mamiriro ezvinhu, mumwe munhu ari kutarisa kuteedzana kwekuti tsoka yako iri kumhara sei kubva kune imwe nhanho kuenda kune inotevera, inozivikanwa seyako gait.Tsoka yako, arch, uye kuti uremu hwako hunogara sei patsoka dzako kana uchifamba zvese zvinoongororwa.

Dzimwe nguva vashandi vemuchitoro vanozobata yako gait ongororo pavhidhiyo. "Kutamba-kunonoka kutamba kuchakubvumidzai mese kuti muone kana makumbo ako nemakumbo zviri kupinda mukati, kugara munzvimbo isina kwazvakarerekera, kana kutenderera zvekunze," anotsanangura Feller.

Saizvozvo, dzimwe nyanzvi dzichasarudza kushandisa iyo Foot Posture Index (chishandiso chinoyera yakamira tsoka tsoka) nekuti zvinotora mune rumwe ruzivo kupfuura chimiro chetsoka uye kufamba kwetsoka kuti uone kududzira.

Iwe unogona kutokwanisa kutaurira chirevo chako kumba. Tarisa tsoka yako. Kana rutsoka rwako ruchiratidzika kuva rwakapetana, iwe unowanzo nyanyisa. Kana iwe uchikwanisa kuona iyo yepamusoro arch, saka unogona kunge uri underpronating.

Iwe unogona zvakare kutarisa uye kuona kuti shangu dzako dzinodzedzereka sei. Kana vakarerekera mukati saka izvo zviri kukunda, kunze zvinoreva pasi.

Iko kukosha kwekutsvaga chaiyo shangu

Iye zvino zvawave kufunga kuti ndechipi chikamu chemazita chaunowira machiri, chii chaunofanira kuita nezvazvo?

Tsvaga shangu dzekumhanya chaidzo.

"Kupfeka shangu dzekumhanya dzakakodzera kwakakosha mukudzivirira kukuvara," anodaro Feller. "Kana iwe uri mubhutsu dzisingape kugadzikana kwakaringana, hadzisi saizi chaiyo, kana kungoti hauna kugadzikana, unopedzisira wachinja fomu rako rekumhanya uye, pamwe ungangokuvara. Uye hapana mumhanyi anoda kukuvadzwa! ”

Izvo zvakati, shangu imwe neimwe yakasikwa ine huwandu hwakasiyana uye kuiswa kwekutsigira uye pushingi kugadzirisa kufamba kunofamba kungave mukati kana kunze.

Underpronators, semuenzaniso, inoda yakamamirwa shangu yekumhanyisa ine yakawanda inoshanduka midsole, kunze, uye chitsitsinho rutsigiro kuyeranisa rutsoka rwunoumburuka kunze. Ipo vanodzvinyirira vanofanirwa kutsvaga shangu ine kugadzikana kwakanyanya, yakasimba midsole, uye yakawedzera kumisikidzwa pasi pechitsitsinho.

Kunyangwe iwe uine chirevo chakasarudzika uye ungangodaro uchishandisa shangu yekumhanyisa mushe, zvakanaka kunamatira neyakarerekera imwe. Izvi zvinoreva kuti kukosheswa kwakamiswa kuti kubvumidze iko kwetsoka kufamba uye hakuzoisundidzira kune rimwe divi kana imwe senge nemamwe marudzi ekugadzirisa shangu.

Kana iwe ukanyunyuta nezve plantar fasciitis, achilles tendonitis, IT bhendi matambudziko, kana zvimwe zvirwere, zvinogona kungova mugumisiro wekusapfeka shangu chaiyo.

Unogona kusanzwa marwadzo nemarwadzo kekutanga nguva dzaunobuda kuenda kujog, asi nekufamba kwenguva unogona kukudziridza huwandu hwevadiki kusvika kune zvakakomba kukuvara kana ukasapfeka chaiyo yekumhanyisa shangu kune ako madudziro ezvinhu.

Neraki, iri nyore kugadzirisa.

Kutsvaga iyo chaiyo yekumhanyisa shangu yako:

Sezvo kududzwa kuri dambudziko rakajairika kuvanhu, makambani mazhinji eshangu akagadzira uye akatengesa shangu kugadzirisa kusaenzana.

"Bhutsu chaiyo yekumhanya inofanirwa kunzwa isinga bvumike zvachose," anodaro Feller. "Kana ichinzwa yakati kurei, diki diki, yakati rebei, yakatetepa, chero chinhu, ramba uchiedza zvinhu pa [nekuti] hauna kuwana [vaviri] chaivo."

Feller anowedzera kuti zvakakosha kuti urangarire kuti iwe ungatofanira kuedza pane akati wandei emhando uye masitaera usati wawana yakakunakira iwe. "Usatenda chero chinhu chaunoverenga icho chinoti imwe modhi ndiyo 'shangu yakanakisa kune vamhanyi.' Mumhanyi mumwe nemumwe akasiyana, uye hapana chaicho mhinduro ino," anowedzera.

Kuti ndikunongedze munzira kwayo yekutsvaga shangu chaiyo yerudzi rwekutaura kwako, heano mamwe ekufunga.

Wepamusoro matatu anomhanyisa shangu dzekuwedzeredza

Asics GEL-Kayano 24 Lite-Ratidza

Iyi shangu neAsics inotarisana nenzvimbo mbiri huru uko vanodzvinyirira vanoda rutsigiro: chitsitsinho uye midsole. Nepo paine kuwedzerwa kukochekera munzvimbo dzakakosha idzi, shangu yakasara yakagadzirirwa kuve inochinjika uye isina kureruka. Saka, iwe une iko kudzikama pasina kunzwa kubhogodzwa pasi. Unogona kuiwana pano.

Nike LunarGlide 9

Haasi ese madimikira akaumbwa akaenzana, ndosaka Nike inoshandisa simba kutsigira pakati nepakati uye chitsitsinho. Izvi zvinoreva kuti sezvo rutsoka ruchidudzira zvimwe, shangu inounza kugadzikana kwakanyanya neyavo yakakombama Lunarlon kukanda. Unogona kuiwana pano.

Mizuno Wave Kufuridzira 14

Kunyange iwe uchizowana imwe yekuwedzera midsole rutsigiro yakafanana neiyo inowanikwa mune dzimwe shangu, iyi naMizuno ine chimwe chidimbu chepurasitiki chinozivikanwa se "wave" iyo inovimbisa kuti iwe une shanduko inotsvedzerera kubva pachitsitsinho kusvika kumagunwe. Izvi zvinonyanya kunaka kune varovi vetsitsinho. Unogona kuiwana pano.

Yepamusoro 3 yekumhanyisa shangu dze underpronation

Saucony Kukunda ISO 4

Iyo izere-kureba kutsigira uye kuenderera kutsika pane idzi shangu neSaucony inogadzira kufamba kwakatsetseka kune avo vanowanzo rova ​​kunze kwetsoka dzavo. Iko kune kunyange akavakirwa-mukati gwara waya pane yekumusoro chikamu chebhutsu kuchengetedza tsoka yako kuti isatsvedza yakatenderedza. Unogona kuiwana pano.

Adidas Ultraboost ST Shoes

Iyi shangu neAdidas ndeye zvese pamutsago, pamutsago, uye zvimwe pamutsago. Sei? Kana iwe uri underpronator wakakomba uyo anogara achigara kunze kwekutsoka kwavo, hauzove nekushamisika kwakanyanya. Asi iwe uchaita neizvi. Unogona kuiwana pano.

Nyowani Balance Nyowani Nyowani 1080v8

Ipo iwe uchinge uine yakawanda yekukwiza neiyi Nyowani Balance shangu, iwe unenge uinewo yakawedzera bhonasi rutsigiro pane iyo yepamusoro chikamu (chikamu cheshangu iyo inovhara rutsoka) kuchengetedza tsoka yako munzvimbo iwe uchimhanya pane izvo zvinonzwa kunge mini makore. Uye kana iwe uchiri kunzwa sekuti iwe unoda imwe tsigiro, shangu inouyawo neyakawedzera yekuwedzera kuti uwedzere imwe yekuwedzera. Unogona kuiwana pano.

Wepamusoro 3 anomhanyisa shangu dzekusarerekera

Salomon S / Lab Sense

Yakagadzirirwa vamhanyi vanotarisa kugadzirisa nzvimbo dzakapfuura nepaseji, iyi shangu naSolomon inokwana kunge girovhosi uye yakasikwa kuti inzwe se "ganda rako repiri". Iwe unowana yakaoma pasi outsole kutora pamatombo, midzi, uye ivhu rakaoma, asi zvimwe zvese zvekuvaka zvine huremu uye hushoma. Unogona kuiwana pano.

Brooks Ghost Kumhanya

Semutambi asina kwaakarerekera, iwe unotova nesarudzo yako yekumhanyisa shangu. Kana iwe uchida kumanikidzwa kweye underpronator shangu, asi usade rutsigiro rwepamusoro, vaviri ava neBrooks ndiyo combo yakakwana. Iyo yakasanganiswa sisitimu yekuvhunduka inonamira inogadzira kutsetseka chitsitsinho-kune-chigunwe shanduko nepo mesh yepamusoro inobvumidza kuchinjika. Unogona kuiwana pano.

Adidas UltraBoost Parley

Iwe unogona kutonzwa sekunge wakapfeka shangu neizi Adidas sneaks. Chitsitsinho chakaumbwa uye yakazara mesh yepamusoro inogadzira sokisi-senge yekuvaka iyo inobvumidza ako maachilles kutevedzera mafambiro ayo echisikigo. Unogona kuiwana pano.

Jordi Lippe-McGraw munyori wezvekufamba uye akasimbiswa hutano hwakakwana, uyo akapedza makore angangoita gumi semutori wenhau wevaraidzo. Kunyangwe zvainakidza kwenguva, aive akaneta kunyora nezve hupenyu hwevamwe vanhu pane kurarama zvake. Saka akasiya basa, akatanga kufamba, uye akapedza kudzidza kuInstitute of Integrative Nutrition. Jordi kubvira ipapo akanyorera Conde Nast Traveler, Travel + Leisure, uye New York Times (kutumidza mashoma), uye akaonekwa TODAY, MSNBC, uye E!. Iye zvakare akagadzira iyo webhusaiti Zvakanaka Mufambi kugovana nyaya kubva kutenderera pasirese, kukurudzira vanhu kuvaka hupenyu hunofadza uye hune hutano hwavo.