Chitani zovala ndi nsapato

Mukamachita masewera olimbitsa thupi, zomwe mumavala zitha kukhala zofunikira mofanana ndi zomwe mumachita. Kukhala ndi nsapato komanso zovala zoyenera pamasewera anu kumatha kukupatsani chilimbikitso komanso chitetezo.

Kuganizira komwe mumachita masewera olimbitsa thupi kungakuthandizeni kusankha zovala ndi nsapato zabwino kwambiri mukamachita masewera olimbitsa thupi. Mutha kupeza zinthu zambiri zomwe mungafune kumsika, kudipatimenti, kapena m'malo ogulitsira akomweko.

Posankha zovala zolimbitsa thupi, ganizirani nsalu zonse komanso zoyenera.

ZOVALA

Mutha kusangalala ndi kulimbitsa nthawi yayitali ndikupewa kutentha kapena kuzizira kwambiri posankha nsalu zoyenera.

Kukuthandizani kuti mukhale omasuka komanso owuma, sankhani nsalu zomwe zimatulutsa thukuta pakhungu lanu ndikuuma msanga. Nsalu zambiri zowuma mwachangu ndizopangidwa, zopangidwa ndi polyester kapena polypropylene. Fufuzani mawu monga kukolera chinyezi, Dri-fit, Coolmax, kapena Supplex. Ubweya ndi chisankho chabwino kuti muzisunga ozizira, owuma, komanso opanda fungo mwachilengedwe. Zovala zolimbitsa thupi zimapangidwa ndi mankhwala apadera a maantibayotiki olimbana ndi fungo la thukuta.

Masokosi amabweranso nsalu zowuma mwachangu zomwe zimayamwa thukuta. Amatha kukuthandizani kuti mukhale ozizira komanso owuma, komanso kupewa matuza. Sankhani masokosi opangidwa ndi cholumikizira cha polyester kapena nsalu ina yapadera.

Mwambiri, ndibwino kupewa thonje. Thonje limatenga thukuta ndipo silimauma msanga. Ndipo chifukwa imakhala yonyowa, imatha kukuzizira nthawi yozizira. Nthawi yotentha, siyabwino ngati nsalu zopangira zokhalira ozizira komanso owuma ngati mutuluka thukuta kwambiri.

KHALANI

Mwambiri, onetsetsani kuti zovala zanu sizikusokonezani zochitika zanu. Mukufuna kuti muzitha kuyenda mosavuta. Zovala siziyenera kugwira zida kapena kukuchepetsani.

Mutha kuvala zovala zoyenera pazinthu monga:

• Kuyenda
• Yoga wofatsa
• Kulimbitsa mphamvu
• Masewera a Basketball

Mungafune kuvala zovala zoyenera, zotambasula pazinthu monga:

• Kuthamanga
• Kupalasa njinga
• Advanced yoga / Pilates
• Kusambira

Mutha kuvala zovala zophatikizika komanso zoyenera. Mwachitsanzo, mutha kuvala t-sheti kapena tanki yolumikizira chinyezi yokhala ndi kabudula woyenera. Mutha kusankha zomwe zili zabwino kwa inu. Onetsetsani kuti zomwe mwasankha zimathandiza kutulutsa thukuta pakhungu lanu.

Nsapato zoyenera zimatha kusiyanitsa pakati pakumverera kutsitsimutsidwa ndikukhala ndi mapazi opweteka mukamaliza kulimbitsa thupi. Ndikofunika ndalama zowonjezera zomwe mungafunike kuti mugwiritse ntchito nsapato zothamanga.

Onetsetsani kuti nsapato zanu zikugwirizana ndi zomwe mumachita.

• Kuthamanga, gulani nsapato zothamanga. Zimakhala zopepuka, zosinthika, komanso zothandiza pakuyenda patsogolo kosavuta. Onetsetsani kuti ali ndi chithandizo chabwino chachitsulo ndi kutetezera kuti zitheke. Poyenda, sankhani nsapato zolimba ndi chithandizo chabwino ndi zidendene zakuda.
• Kuti mupeze mphamvu kapena maphunziro a CrossFit, sankhani nsapato zophunzitsira zothandizidwa bwino ndi zidendene za mphira zomwe sizochuluka kwambiri.
• Ngati mukusewera masewera ngati basketball kapena mpira, tengani nsapato zomwe zikufanana ndi zomwe mumachita.

Phazi lililonse limasiyana. Mutha kukhala ndi mapazi otambalala kapena opapatiza, otsika, malo ovuta, kapena mapazi athyathyathya. Ngakhale akuluakulu, kukula kwa phazi kumatha kusintha, kotero konzekerani chaka chilichonse. Komanso, muyenera kusinthanitsa nsapato zikayamba kukhala zomangika kapena kupondaponda kumawonongeka.

Wogulitsa nsapato zanu atha kukuthandizani kukula ndikukuyenererani nsapato zothamanga. Masitolo ambiri amakulolani kuti mubweretse nsapato ngati mutapeza kuti sizikukuthandizani.

Ngati kukuzizira, valani mokwanira. Valani mzere wokwanira womwe umapangitsa kuti thukuta lituluke. Onjezani chosanjikiza chotentha, ngati jekete la ubweya, pamwamba. Valani magolovesi, chipewa, ndi zokutira m'makutu ngati mukufuna. Chotsani zigawozo mukamawotha. Ngati mutuluka kapena kuyenda, mungafune kuwonjezera chikwama. Kenako mutha kuvula zigawo mukamatha kutentha, komanso kunyamula botolo lamadzi.

Mu mvula kapena mphepo, valani gawo lakunja lomwe limakutetezani, monga chopondera mphepo kapena chipolopolo cha nayiloni. Fufuzani mawu oti "madzi" kapena "osagwira madzi" pachithunzichi. Momwemo, wosanjikiza uyeneranso kukhala wopumira.

Dzuwa lotentha, valani zovala zowala bwino zomwe zimauma mwachangu. Muthanso kugula zovala zopangidwa kuti zilepheretse kuwala kwa dzuwa. Zovala izi zimabwera ndi chizindikiro choteteza dzuwa (SPF).

Mukamachita masewera olimbitsa thupi madzulo kapena m'mawa kwambiri, onetsetsani kuti zovala zanu zili ndi ziwalo zowonekera kuti oyendetsa azikuwonani. Muthanso kuvala lamba kapena chovala chowonekera.

Dzitchinjirizeni ku matenda a Lyme ngati mumachita masewera olimbitsa thupi m'nkhalango. Valani manja ndi thalauza lalitali ndikulowetsa mathalauza anu mumasokosi anu. Muthanso kugwiritsa ntchito mankhwala othamangitsa tizilombo omwe ali ndi DEET kapena permethrin.

Kulimbitsa thupi - zovala zolimbitsa thupi

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Aumulungu J, Dailey S, Burley KC. Chitani masewera olimbitsa thupi kutentha ndi kutentha. Mu: Madden CC, Putukian M, McCarty EC, Young CC, eds. Mankhwala a Netter's Sports. Wachiwiri ed. Philadelphia, PA: Elsevier; 2018: mutu 21.

Riddick DA, Riddick DH, Jorge M. Footware: maziko am'munsi mwa orthoses. Mu: Chui KK, Jorge M, Yen CH, Lusardi MM, olemba. Orthotic ndi Prosthetics pakukonzanso. Wolemba 4. Philadelphia, PA: Elsevier; 2020: mutu 7.

Maziko a Khansa Yapakhungu. Kodi zovala zotetezedwa ndi dzuwa ndi ziti? www.skincancer.org/prevention/sun-protection/clothing/protection. Idawunikiridwa mu June 2019. Idapezeka pa Okutobala 26, 2020.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi