Upangiri Woyambira Kutchulidwa

Zamkati

• Mitundu yosiyanasiyana yamatchulidwe
• Momwe mungayang'anire matchulidwe anu 
• Kufunika kopeza nsapato yoyenera
• Kupeza nsapato yoyenera kwa inu:
• Nsapato zitatu zothamanga kwambiri pakuchulukitsa
• Nsapato zitatu zoyendetsa bwino zosavomerezeka
• Nsapato zitatu zoyambirira zosalowerera ndale

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngakhale kuthamanga kumawoneka ngati imodzi mwamasewera osavuta pankhani yazinthu - mangani nsapato ndikupita, sichoncho? - mupezabe mabuku athunthu, zolemba, ndi zokambirana za ukadaulo wake wonse.

Izi ndizowona makamaka zikafika pazida zanu zazikulu: mapazi anu.

Kumenyetsa chidendene, kuchoka, kuyenda, ndi kupindika ndi mawu onse oyang'ana kumapazi omwe mwina mudamvapo poyesa nsapato m'sitolo. Koma zonsezi zimawotchera kuti mumvetsetse tanthauzo lakutanthauzira, aka kayendetsedwe kake ka phazi.

Kuzindikira gululi ndikofunikira chifukwa kumatsimikizira momwe mapazi anu akumenyera mantha komanso momwe mungamakankhire pansi. Ngati phazi lanu limayenda mozungulira kwambiri kapena kunja, mutha kukhala mukuwononga mphamvu ndipo, choipirapo, ndikukuvulazani popanda nsapato zoyenera.

Izi zingawoneke zovuta kuzizindikira. Koma musadandaule. Ngati mukungoyamba kumene kuthamanga koma simukudziwa kuti kalembedwe kanu ndi chiyani - kapena nsapato ziti zomwe mungagule - gwiritsani ntchito bukuli kuti likuthandizeni kuti muyambe.

Mitundu yosiyanasiyana yamatchulidwe

Kutengera ndi zinthu monga mayendedwe anu ndi arch, mutha kukhala ndi mitundu itatu yamatchulidwe:

• Matchulidwe abwinobwino kapena osalowerera ndale. Matchulidwe osalowererapo ndipamene phazi lanu limayenda mozungulira mkati, pafupifupi 15%, kulola kuti lizitha kugwedezeka, ndikusunga bondo ndi miyendo yanu moyenera. Izi zimakupangitsani kuti musamayendevulazidwe kwamitundu ina yamatchulidwe.
• Underpronation (aka supination). Kuyika pansi kumachitika pamene phazi lanu limayenderera panja kuchokera pachilonda ndikumapanikizira zala zakunja. Zimakhudza munthu yemwe ali ndi ma arches apamwamba ndipo amatha kuyambitsa achilles tendonitis, plantar fasciitis, sprains sprains, shin splints, iliotibial band syndrome, ndi zovulala zina zokhudzana ndi mantha.
• Kulemba mawu mopitirira muyeso. Phazi lanu likamayendetsa kuposa 15% mkati kapena pansi, amatchedwa overpronation. Anthu omwe ali ndi vutoli nthawi zambiri amadziwika kuti ali ndi "phazi lathyathyathya." Izi zitha kuyambitsa matenda amtundu wa iliotibial, omwe amapweteka kunja kwa bondo.

Momwe mungayang'anire matchulidwe anu 

Popeza kusuntha kwa phazi kumeneku kumatha kukhala kosazindikira kwa ambiri (ndani akudziwa momwe 15% ikuyendera?), Mungafunike thandizo lakunja kuti mudziwe gulu lomwe mungatchulidwe.

"Pitani ku malo ogulitsira apaderadera, komwe ogwira ntchito [atha] kusanthula mawonekedwe anu mukamathamanga [kapena kuyenda] pamtunda," akutero a Alison Feller, othamanga marathon komanso mwini wa Ali pa Run.

Ngati, komabe, mulibe malo ogulitsira, nthawi zina katswiri - monga wopalirapo mapazi - amatha kungoyang'ana mukuyenda.

Mulimonsemo, wina akuyang'ana momwe phazi lanu likutsikira kuchokera pa sitepe imodzi kupita kwina, yotchedwa gait yanu.Mapazi anu, chipilala chanu, ndi momwe kulemera kwanu kumakhala pamapazi anu mukamayenda zonse zimayesedwa.

Nthawi zina ogwira ntchito m'sitolo angatenge kusanthula kwanu pa kanema. "Kusewerera pang'onopang'ono kukuthandizani nonse kuti muwone ngati akakolo ndi mapazi anu akuyenda, osalowerera ndale, kapena akuthamangira panja," akufotokoza Feller.

Momwemonso, akatswiri ena asankha kugwiritsa ntchito Foot Posture Index (chida chomwe chimayimira momwe munthu akuyimira) chifukwa zimafunikira zambiri kuposa mawonekedwe amiyendo ndi kuyenda kwa akakolo kuti adziwe matchulidwe.

Mwinanso mutha kuuza ena kutchulidwa kwanu kunyumba. Yang'anani pamapazi anu. Ngati phazi lanu likuwoneka lathyathyathya, mumatha kupitilirabe. Ngati mutha kuwona chipilala chapamwamba, ndiye kuti mwina mukuyang'aniridwa.

Muthanso kuyang'ana ndikuwona momwe nsapato zanu zimapendekera. Ngati apendekera mkati ndiye kuti akupitilira, kunja kumatanthauza.

Kufunika kopeza nsapato yoyenera

Tsopano popeza mwazindikira kuti ndi gulu liti lamatchulidwe lomwe mungalowemo, muyenera kuchita chiyani?

Pezani nsapato zoyendetsa bwino.

"Kuvala nsapato zoyenera kuthamanga ndikofunikira kwambiri popewa kuvulala," akutero Feller. "Ngati muli mu nsapato zomwe sizipereka kukhazikika kokwanira, sizoyenera kukula, kapena sizimakhala bwino, mutha kusintha mawonekedwe anu othamanga ndipo, mwina, mukuvulala. Ndipo palibe wothamanga amene angafune kuvulala! ”

Izi zati, nsapato zilizonse zimapangidwa ndi ndalama zosiyanasiyana komanso mayikidwe othandizira ndi khushoni kukonza mayendedwe oyenda mkati kapena kunja.

Oyang'anira pansi, mwachitsanzo, amafunikira nsapato yothamangitsidwa yokhala ndi zotetezera zambiri zapakati, kunja, ndi kuthandizira chidendene kuti phazi likungoyenda panja. Pomwe oyang'anira akuyenera kuyang'ana nsapato yolimba kwambiri, yolimba pakati, komanso yolumikizana bwino pansi pa chidendene.

Ngakhale mutakhala ndi matchulidwe abwinobwino ndipo mutha kugwiritsa ntchito nsapato zingapo mosavutikira, ndibwino kuti musamamatire. Izi zikutanthauza kuti kutchinga kwayikidwa kuti kulolere phazi lachilengedwe ndipo silingayikankhire mbali imodzi kapena inayo monga mitundu ina ya nsapato zowongolera.

Ngati mwadandaula za plantar fasciitis, achilles tendonitis, IT band mavuto, kapena matenda ena, zitha kungokhala chifukwa chosavala nsapato yoyenera.

Simungamve zowawa komanso zowawa kangapo pomwe mumathamanga, koma pakapita nthawi mutha kuvulala pang'ono ngati simukuvala nsapato yoyenerera pamatchulidwe anu.

Mwamwayi, ndikosavuta.

Kupeza nsapato yoyenera kwa inu:

Popeza matchulidwe ndi vuto lofala kwambiri kwa anthu, makampani ambiri opanga nsapato adapanga ndikugulitsa nsapato kuti athetse kusakhazikika.

"Sapato yoyenera iyenera kukhala yopanda tanthauzo," akutero Feller. "Ngati zikumveka zazikulu pang'ono, zazing'ono pang'ono, zokulirapo pang'ono, zolimba pang'ono, zazing'ono zilizonse, pitilizani kuyesa zinthu [chifukwa] simunapeze [awiri] oyenera."

Feller akuwonjezeranso kuti ndikofunikira kukumbukira kuti mungafunike kuyesa mitundu ingapo musanapeze yoyenera kwa inu. "Musakhulupirire chilichonse chomwe mwawerenga chomwe chimati mtundu wina ndi 'nsapato yabwino kwambiri kwa othamanga.' Wothamanga aliyense ndi wosiyana, ndipo palibenso yankho limodzi pano," akuwonjezera.

Kuti ndikuwonetseni njira yoyenera kuti mupeze nsapato yoyenera yamatchulidwe anu, nazi zina zofunika kuziganizira:

Nsapato zitatu zothamanga kwambiri pakuchulukitsa

Asics GEL-Kayano 24 Lite-Show

Nsapato iyi ya Asics imayang'ana madera awiri akulu omwe opondereza amafunika kuthandizidwa: chidendene ndi midsole. Ngakhale pali zokutira zowonjezerapo m'malo ofunikirawo, nsapato zotsalazo zimapangidwa kuti zizitha kusintha komanso mopepuka. Chifukwa chake, muli ndi kukhazikika kumeneko osadzimva kuti mukukumana ndi mavuto. Mutha kuzipeza Pano.

Nike LunarGlide 9

Sikuti onse otchulidwa amapangidwa ofanana, ndichifukwa chake Nike amagwiritsa ntchito mphamvu pakatikati ndi chidendene. Zomwe zikutanthawuza ndikuti phazi likamanena zambiri, nsapatoyo imakhazikika ndikumangirira kwa Lunarlon. Mutha kuzipeza Pano.

Mizuno Wave Kulimbikitsidwa 14

Ngakhale mutalandira thandizo lowonjezera la midsole lofanana ndi lomwe limapezeka mu nsapato zina, iyi ya Mizuno ili ndi pulasitiki yowonjezerapo yomwe imadziwika kuti "funde" lomwe limatsimikizira kuti mukusintha mosadukiza kuchoka pachidendene mpaka kumapazi. Izi ndizabwino makamaka kwa omenya zidendene. Mutha kuzipeza Pano.

Nsapato zitatu zoyendetsa bwino zosavomerezeka

Saucony Kupambana ISO 4

Kutsetsereka kwathunthu ndikupondaponda nsapato izi ndi Saucony kumapangitsa kuyenda bwino kwa iwo omwe amakonda kumenya kunja kwa phazi lawo. Palinso mawaya otsogolera omangidwa kumtunda kwa nsapato kuti phazi lanu lisayendeyende kozungulira. Mutha kuzipeza Pano.

Adidas Ultraboost ST Nsapato

Nsapato iyi ya Adidas imakhudza khushoni, khushoni, ndi khushoni. Chifukwa chiyani? Ngati ndinu woyang'anira wamkulu yemwe amakhala nthawi zonse kunja kwa phazi lawo, simudzadandaula kwambiri. Koma mudzakhala ndi izi. Mutha kuzipeza Pano.

Zatsopano Zatsopano Foam 1080v8

Ngakhale mutakhala ndi zokuthandizani zambiri ndi nsapato iyi ya New Balance, mudzakhalanso ndi thandizo la bonasi pamwambapa (gawo la nsapato lomwe limaphimba phazi) kuti musunge phazi lanu pomwe mukuyenda pa zomwe akumva ngati mitambo yaying'ono. Ndipo ngati mukumvabe kuti mukusowa chithandizo, nsapato imabweranso ndi zowonjezera zowonjezera kuti muwonjezere zowonjezera. Mutha kuzipeza Pano.

Nsapato zitatu zoyambirira zosalowerera ndale

Salomon S / Lab Sense

Chopangidwira othamanga omwe akuyang'ana kuti adutse malo opyola miyala, nsapato iyi ya Salomon ikukwana ngati magolovesi ndipo imapangidwa kuti izimva ngati "khungu lanu lachiwiri". Mumakhala ndi malo olimba otengera miyala, mizu, ndi nthaka yolimba, koma zomangamanga zonse ndizopepuka komanso zochepa. Mutha kuzipeza Pano.

Brooks Ghost Kuthamanga

Monga wolankhulira wosalowerera ndale, mulidi ndi nsapato zomwe mungasankhe. Ngati mumakonda kutchinga nsapato za underpronator, koma osafunikira thandizo lakumtunda, awiriwa ndi Brooks ndi combo yabwino kwambiri. Njira yolumikizirana yama absorbers yopanga mawonekedwe imapangitsa kusintha kosalala kwa chidendene ndi chala pomwe mauna apamwamba amalola kusinthasintha. Mutha kuzipeza Pano.

Adidas UltraBoost Parley

Mwinanso simungamve ngati mukuvala nsapato ndi ma Adidas sneaks. Chidendene chowumbidwa ndi matope athunthu amapangira zomanga ngati sock zomwe zimalola ma achilles anu kutsatira mayendedwe ake achilengedwe. Mutha kuzipeza Pano.

Jordi Lippe-McGraw ndi wolemba mayendedwe komanso wovomerezeka wazachipatala, yemwe adakhala zaka pafupifupi 10 ngati mtolankhani wosangalatsa. Ngakhale zinali zosangalatsa kwakanthawi, anali atatopa ndikulemba za miyoyo ya anthu ena m'malo mokhala yake. Chifukwa chake adasiya ntchito, ndikuyamba kuyenda, ndikumaliza maphunziro a Institute of Integrative Nutrition. Jordi adalemba kale za Conde Nast Traveler, Travel + Leisure, ndi New York Times (kungotchulapo ochepa), ndipo adawonekera Lero, MSNBC, ndi E!. Adapanganso tsambalo Woyenda Wabwino kugawana nkhani kuchokera kuzungulira dziko lonse lapansi, kulimbikitsa anthu kuti akhale ndi miyoyo yawo yosangalala komanso yathanzi.