Kungani Isibalo Esikhulayo Sabagijimi Siyayithatha I-Trend Barefoot Running Trend
Kukhona ukukhula okuncintisayo kwabagijimi abahlulekayo futhi bethola indlela yokuphila ehamba ngezinyawo. Abamemezeli bathi ukugijima ngaphandle kwesihlangu kungathuthukisa izinyawo ze-biomechanics futhi kunciphisa ingozi yokulimala. Futhi ngenkathi ucwaningo luye lwabona ukuthi ukusebenza okusebenzayo kwanda ngo-4% ngenkathi kungasebenzi, kungakabikho ukuhlolwa okwenziwe kahle okuqhathaniswa nokulimala kwabagijimi ababegqoka izicathulo nalabo abagijimayo.
I-Barefoot Yesixazululo Sokugijima
Abanye ochwepheshe bayavumelana nabagijimi abangenalutho; Ukugqoka izicathulo kubangela ukuba izintuthwane ezincane ezinyaweni zethu zibe buthakathaka kanye nezintambo, imigqa nemigodi yemvelo ukuyeka ukwenza umsebenzi wabo. Bakholelwa ukuthi umphumela wokufaka izicathulo ezisekelayo , ama-orthotics, kanye nokunye okunye okuyizinyosi zokugcoba yizinyathelo ezibi kakhulu zezinhlobo ze-biomechanics futhi kwandisa ingozi yonyawo, umlenze nokulimala kwamadolo.
Ezinye izazi zithi izicathulo ezifanele zikwazi ukulungisa izinkinga ze-biomechanical kanye nokusiza ukunciphisa ingozi yokulimala. Omunye angase athi futhi uma ukuphuza izinyawo kunzima njengokuhamba ngesihlangu, ama-podiatrists amaningi angancoma lesi sixazululo esilula. Kodwa-ke ama-podiatrists amaningi, namanje, ayala izintambo ukuze kunciphise ubuhlungu bonyawo.
Kuze kube olunye ucwaningo olutholakala, kunzima ukusho ukuthi izicathulo ziyasiza noma zilimaza impilo yakho yonyawo. Kodwa nansi izinzuzo nezindleko ezivame ukuxoxwa uma kuziwa ekungabikho izicathulo ezigijima.
Izinzuzo ezingenzeka zokugijima kwe-Barefoot
Uma uhamba ngezicathulo ezingenalutho noma ugqoke izicathulo ezintsha ezincane angeke uphulukise konke okukuphi, kunezinye izingxabano eziphoqeleka kakhulu zokuhamba, noma, okungenani, ugqoke ubuncane bezinwele.
- Ungase uhlakulele imvelo engokwemvelo futhi uqinise imisipha, izintambo nemigqa yonyawo.
- Ukususa isithende ukuphakamisa izicathulo eziningi kusiza i-Achilles ithoni kanye ne-calf muscle elula futhi ikhulise futhi inganciphisa ukulimala , njengezinkukhu ezidonsa noma i-Achilles tendinitis ebangelwa amathishu amancane, aqinile.
- Abagijimi bazofunda ukuhlala endaweni engaphambili kunokuba isithende. Isiteleka esithatha isisindo ngesikhathi sokugijima kuphela sifike ngenxa yokugqoka ngokweqile kwezicathulo ezigijima , kodwa ucwaningo lubonisa ukuthi akuyona into ephumelelayo kakhulu yokusebenza yemvelo. Ukufika esithende kubaluleke kakhulu ukugqoka zonke izinyathelo. Izwe eligijimayo kakhulu eligijimayo emzimbeni wezinyawo futhi ugcine ukuhamba kwawo okubushelelezi, okulula futhi okugelezayo. Ukufika esihlokweni sokuqala kubuye kuvumela ama-arches akho ukuba abe njengamamathele emvelo.
- Ungase uthuthukise ibhalansi kanye nokwakheka kwendawo . Ngaphandle kwezicathulo, usebenze izinhlanzi ezincane ezinyaweni zakho, ezinsikeni, emilenzeni, nasezintweni ezibhekene nokulinganisela okungcono nokubambisana.
- Ungase uzizwe ususelwe ngaphezulu . Ukungenazicathulo kukusiza ukuthi uthuthukise ibhalansi, kodwa kukusiza ukuthi uhlale uhlelekile futhi uxhumeke nemvelo yakho. Uzofunda ukusakaza izinzwani zakho nokwandisa unyawo lwakho ngenkathi iba isisekelo esiqinile futhi esixhunyiwe esisekela konke ukunyakaza kwakho.
Izibhamu ezingenzekayo zokugijima kwe-Barefoot
Ngokungazelelwe ukuhamba ngezicathulo noma ukugqoka isicathulo esincane kungasabisa kakhulu unyawo futhi kudinga isigaba sokuguquguquka kancane.
Kodwa akukhona ukukhathazeka okuwukuphela kokusebenza okungenasici.
- Kungani Ukulungisa Okungeke Kuphulwe?
Uma ungenayo izinkinga futhi awukho ubuhlungu, udinga ukushintsha noma yini? - Ukuvikelwa Kwezinyawo Ezincane
Izikebhe zinikeza isibalo esikhulu sokuvikelwa emithonjeni yemigwaqo, njengezibuko, izipikili, amadwala neminzwa. Banikeza nokugxila emakhazeni asebandleni futhi basisindise emahlathini esiqhwaqhweni naseqhweni. - Kwangathi Kunganda i-Achilles Tendinitis neNkomo Ukucindezeleka
Abaningi bethu abasetshenziswanga ukuhamba ngezicathulo, ngakho-ke isicathulo se-minimalist siyothuswa ezinyaweni zethu, futhi imisipha yethu izoqala ukuzizwa ingasebenzi kakhulu. Kwabanye abantu, lokhu kungase kuholele ekulimaleni okufana ne-Achilles tendinitis noma inkonyane yezinyane lapho ukuphakanyiswa kwesithende kukhishwa izicathulo.
- Kwangathi Kungandisa Ubuhlungu be-Plantar
Izansi ezinyaweni (izitshalo zendawo) kubantu abaningi zilula futhi zithenda. Ukuhamba ngaphandle kwesicathulo esinamathele kungase kubangele ubuhlungu be-plantar, noma kulabo abathintekayo, banda ingozi ye-fasciitis ye-plantar. - Lungela ama- Blisters
Cishe wonke umuntu oshintshela esikhwameni esincane noma oqala ukungazizwa uzothola elwa ne-blisters emasontweni ambalwa okuqala kuze kuvele ama-calluses. - Uzobukeka Uqine
Bhekane nayo: Abantu bayobona, futhi bangabheka.
Izinsimbi ze-Barefoot nezinsimbi ezincane zikhula ekudumeni
Isimo sokugijima esingenamikhono sitheleleke kubakhiqizi bezihlangu. Futhi nakuba kungase kuzwakale sengathi i-oxymoron - izicathulo zokugijima ezingagqoke izicathulo, ezinye zezinkampani ezinkulu ezihamba ngezicathulo zamukela ukunyakaza okungahambisani nezicathulo ngokwenza izicathulo ezincane ezihlinzeka okungaphezu kwenhlabathi ye-rubber yokuvikelwa emgodini. I-Nike Free, i-Terra Plana futhi, kamuva nje i-Vibram FiveFingers (njengama-gants ezincane ezinyawo) ithola abalandeli, nesabelo samakethe, ngokushesha. Funda kabanzi mayelana nezinketho zethu eziphezulu izicathulo zokugijima ezingenamikhono .
Imithombo
Michael Warburton. I-Barefoot Running. Isayensi yezemidlalo 5 (3), sportsci.org/jour/0103/mw.htm, 2001
UBenno M. Nigg. Izicathulo ze-Barefoot; ukubuya kwamandla nokuthuthukiswa kwesihlangu esikhathi esizayo. Izicathulo zesayensi, 1942-4299, Volume 1, Issue 1, Supplement 1, 01 Juni 2009, amakhasi 80 & 82
I-Nigg BM, u-Emery C, i-Hiemstra LA. Ukwakhiwa kwezicathulo ezingazinzile nokunciphisa ubuhlungu ezigulini ze-osteoarthritis. I-Med Sci Sports Exerc. 2006 Oct; 38 (10): 1701-8.
von Tscharner, V., Goepfert, B., noNigg, BM. Izinguquko ezimpawu ze-EMG ze-muscle tibialis anterior ngenkathi zigijima zingenamikhono noma ngezicathulo. J. Biomechanics 36: 1169-1176, 2003.
I-Vibram FiveFingers.com. Isayithi lomkhiqizi.