Barefoot Running Basics ndi Sayansi Pambuyo Pake

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Kuthamanga mopanda nsapato ndichinthu chomwe anthu achita kuyambira pomwe takhala tikuyenda mowongoka, komanso ndi imodzi mwazinthu zotentha kwambiri komanso zomwe zikukula mwachangu kunjaku. Choyamba, panali mphamvu zopanda nsapato za Amwenye aku Tarahumara aku Mexico komanso othamanga aku Kenya. Kenako, mu 2009, buku logulitsidwa kwambiri: Wobadwira Kuthamanga Wolemba Christopher McDougall. Tsopano, nsapato zowoneka zopanda nsapato-mukudziwa, zomwe zili ndi zala-zikupezeka paliponse. Kodi kalembedwe ka nsapato kakuyenda zolimbitsa thupi koyenera kuyeserera-kapena chongokhala chifukwa chovala nsapato zatsopano?

Ubwino Wothamanga Wa Barefoot

Othamanga ambiri omwe amasunthira pamtunda wopanda nsapato patsogolo kapena pakati pamapazi osati chidendene-amapeza kuti zopweteka zawo zimatha. Izi ndichifukwa choti kuthamanga opanda nsapato, komwe kumakupangitsani kuyenda pang'onopang'ono ndikutera pampira wa phazi lanu (m'malo mwa chidendene chanu), kumapangitsa kuti thupi lanu lizigwira ntchito bwino, ndikuchepetsa kugunda kwa phazi lanu pansi, akutero. Jay Dicharry, katswiri wazolimbitsa thupi ndi University of Virginia Center for Endurance Sport. Izi zikutanthauza kuchepa pang'ono pamiyendo, mawondo ndi ziuno, zomwe zimakupangitsani kuti mumve bwino komanso kuthamanga mosavuta, Dicharry akuti. Zimathandizanso kuti mapazi anu akhale ndi ufulu wosuntha monga momwe amafunira, zomwe zimamasulira kusinthasintha kwakukulu kwa phazi ndi mphamvu, komanso kuwongolera bwino komanso kukhazikika.

Mosiyana ndi izi, nsapato zothamanga zamasiku ano zimatseka mapazi ndipo "ikani chimbudzi chachikulu pansi pa chidendene chanu," chomwe chimatipangitsa kuti tigwere pazidendene zathu, ndikupangitsa mavuto ambiri, akutero a Dicharry. Miyendo yolimba imachepetsanso mphamvu ya mapazi kusinthasintha. Ngakhale pali kafukufuku wochulukirapo wotsimikizira zaubwino wosavala nsapato komanso wopanda nsapato, oweluza milandu sanadziwe ngati ndi njira yabwino yothanirana ndi masewera olimbitsa thupi. Ngati mukufuna kuyesa, yambani pang'onopang'ono ndikutsatira malangizowa.

Zowonjezera Zoyendetsa Barefoot

Musanatsutse nsapato zanu kapena kugulitsa zala zala zisanu, yambani kuyesa kugunda chakumaso pamathamanga anu okhazikika pogwiritsa ntchito nsapato zomwe mwachizolowezi. Zimamveka zachilendo komanso kuchita manyazi poyamba ndipo mwina mungawone kuyesetsa pang'ono kapena kupweteka kwa ana anu. Pamene mukuyesa, gwiritsani ntchito nthawi yosagwiritsa ntchito nsapato kuti mukhale ndi mphamvu komanso phazi. Mukakhala omasuka ndi njira yatsopanoyi, yesani othamanga opanda nsapato, ngati atsopano Nike Free Run + kapena Balance Yatsopano 100 kapena 101 (ikupezeka mu Okutobala). Tengani pang'onopang'ono mu nsapato zatsopano-osaposa mphindi 10 pakutuluka kwanu koyamba. Wonjezerani nthawi yanu pakuwonjezera mphindi 5 mpaka mutayendetsa bwino njira yanu yachizolowezi - zitha kutenga milungu 6 mpaka 8. Mukangoyimba phazi latsopano, lingalirani zosunthira kwa mwana wazala zisanu wa nsapato zopanda nsapato, a Vibram Zisanu Zapang'ono (yesani Sprint, zimapitilira mosavuta).

"Anthu ena amatha kuponya nsapato zawo m'zinyalala ndipo amathamanga opanda nsapato kwa moyo wawo wonse," akutero a Dicharry. "Ena amatha kuthamanga opanda nsapato kamodzi ndikupwetekedwa m'miyendo." Ambiri aife timagwera pakati ndipo titha kupindula ndi njirayi, akutero. Koma mumafunikira nsapato zoyenera ndipo muyenera kumangapo pang'onopang'ono: kukulitsa mphamvu ya phazi ndi kusinthasintha, kutambasula ma tendon Achilles olimba ndikusinthira njira yatsopanoyi yoyendetsera.

Nsapato Zothamanga Kwambiri

Makampani opanga nsapato akupitabe mtawoni ndi mizere ya kuwala, nsapato zosinthika zomwe zimakhala ngati mapazi opanda kanthu. Chosangalatsa ndichakuti ngati ndinu othamanga mwakhama, simusowa kuti musinthe ma brand kuti mupeze imodzi mwazi. Yembekezerani kuwona kuphulika kwamitundu yatsopano pamashelefu amasitolo kukubwera masika, ndi makampani monga Saucony, Keen ndi Merrell akulowa mkangano. Mutazolowera kusinthasintha mapazi anu kwambiri, mumayamba kuvala nsapato zanu zothamanga kulikonse-zimakhala zomasuka. Ndipo pamapeto pake mutha kukhala okonzeka kupita opanda nsapato paki: vula nsapato zanu ndikuthamanga kwakanthawi!

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