Osatambasula Phazi Lanu Pambuyo pa Kulimbitsa Thupi? Muyenera Kukhala

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Mapazi anu ndiwo maziko a thupi lanu lonse. Chifukwa chake pamene samva bwino, chilichonse chimavutikira-ng'ombe zanu, mawondo, chiuno, ngakhale kumbuyo ndi mapewa zimatha kuponyedwa. Ndipo kungoyendayenda tsiku lonse kumayika zovala zambiri pamano anu, makamaka ngati munavala nsapato zosakhala zazikulu kwambiri (tikuyang'ana pa inu, zidendene ndi flip-flops) kapena kuwapatsa mphamvu panthawi yolimbitsa thupi. (Hei, ma kick okoma ndiabwino, chifukwa chake pindulani ndi ma Stan Smiths, Slip-ons ndi Masitayelo Okhazikika Kwambiri Tikukondana Pakadali pano kuti mupumitse mapazi anu.)

Kutambasula phazi lako, momwe umatambasulira thupi lako lonse, ndikofunikira, atero a Emily Splichal, wodwala matenda a miyendo komanso wolemba Barefoot Wamphamvu. "Kutulutsa kwamphamvu kwambiri komwe aliyense angachite ndikumapazi," akutero. Pali minofu ndi minyewa ya 18, komanso minofu yolumikizana yomwe imadutsa phazi, Splichal akufotokoza. Maguluwa akamangika kwambiri, amatha kupweteka mapazi anu, tendon ya Achilles, ndi ana a ng'ombe. Splichal amalimbikitsa "kumasula" pansi pamapazi anu pogwiritsa ntchito Yamuna Foot Wakers ($ 50, amazon.com), koma akuti mipira ya gofu yoziziritsa imatha kugwiranso ntchito. Ingokhalani pansi, ikani mpira wachisanu pansi panu, ndikuyendetsa phazi lanu kuchokera chidendene mpaka kumapazi komanso mbali ndi mbali, mukumapanikiza kwambiri.

Splichal akuwonetsanso kutambasula zala zako. "Nsapato zambiri zimakhala ndi mabokosi opapatiza, opapatiza, kapena opindika, zomwe zimatha kupangitsa kuti zala zanu zikhale zochepa." Ngakhale zopindika zimatha kukupusitsani zala zanu, chifukwa mumazikucha mukamayenda kuti "mugwire" nsapato. Kuti muwalekanitsenso, mutha kugwiritsa ntchito cholekanitsa chala monga YogaToes ($37, amazon.com). Kapena Splichal akuwonetsa kutenga chibangili cha mphira (monga zibangili zachikaso za LiveStrong) ndikuzikoka kuzungulira chala chilichonse kuti muchite zomwezo.

Chofunikanso: kumasula minofu yanu yapansi ya ng'ombe, akutero Brian Hoke, katswiri wa masewera olimbitsa thupi a Vionic Shoes. Izi ndizofunikira makamaka ngati nthawi zambiri mumavala zidendene, zomwe zimafupikitsa minofu ya mwana wa ng'ombe ndipo zimatha kuyambitsa kupweteka kwambiri komanso kupsinjika. "Kulakwitsa kofala ndiko kulola kuti zipilala zigwe potambasula minofu ya ng'ombe," akutero Hoke. "Zimayambitsa kupanikizika komwe kungapangitse mavuto a mapazi, monga plantar fasciitis."

Pofuna kupewa izi, pochita kutambasula kwa ng'ombe yowongoka, Hoke akulangizani kukweza phazi lanu lakumbuyo, kuyika zolemera zala zala zitatu zakunja, ndikukweza chala chanu chachikulu ndi "index" m'mwamba kuti mukweze kwambiri. Kenako tsamira kulemera kwako konse kutsogolo ndikugwira pafupifupi masekondi 15 mbali iliyonse. Yesani kutambasula ng'ombe yanu motere m'mawa uliwonse mutadzuka pabedi. (Zala zanu zakumanja zimakonda kuloza usiku, makamaka ngati mumagona pamimba, zomwe zimatha kumangitsa minofu ya ng'ombe.) Ndipo gwiritsani ntchito mpirawo usiku uliwonse mutatuluka mu nsapato zanu, kapena nthawi iliyonse yomwe mapazi anu akumva kuwawa. Thupi lanu lonse likukuthokozani. (Nsapato zanu zokongola sizinthu zokhazokha zomwe zili m'chipinda chanu zomwe zimakupatsani chisoni - zomwe mumakonda mumafashoni atha kukhala imodzi mwaziwopsezo zisanu ndi ziwirizi zobisala mu chipinda chanu.)

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