Ukuqhuba kweBarefoot: izibonelelo, izinto ezingalunganga kunye nendlela onokuqala ngayo

Umxholo

• Izinto eziluncedo nezingalunganga zokubaleka unganazi zihlangu
• Ubaleka njani unganazi zihlangu ngokukhuselekileyo
• Uqala njani

Xa uqhuba unganxibanga zihlangu, kukho ukwanda kokudibana konyawo kunye nomhlaba, ukwandisa umsebenzi wezihlunu zeenyawo kunye nethole kunye nokuphucula ukufunxwa kwempembelelo kumalungu. Ukongeza, iinyawo ezingenanto zivumela uvakalelo olukhulu kulungelelwaniso oluncinci umzimba ekufuneka ulwenzile ukunqanda ukwenzakala, okungasoloko kunjalo xa unxibe izihlangu ezibalekayo ezinezixhobo zokumothusa okanye ezilungele uhlobo lwenyathelo lomntu.

Ukubaleka kweenyawo kungacetyiswa ngabantu abasele beqhelile ukuqhuba, oku kungenxa yokuba ukubaleka kunganxitywa zihlangu kubalulekile ukuba umntu asiqhelanise nentshukumo, oko ke kuthintela ukwenzakala, kuba olu hlobo lokubaleka lufuna ukwazi okungakumbi komzimba.

Izinto eziluncedo nezingalunganga zokubaleka unganazi zihlangu

Xa uqhuba unganxibanga zihlangu, umzimba uyakwazi ukuhlengahlengisa bhetele, ungabikho mngciphekweni wokonzakala emadolweni nakumajoyini, kuba ngokwendalo inxenye yokuqala yonyawo oludibana nomhlaba iphakathi kunyawo, olusasaza ifuthe. Imikhosi ngqo kwimisipha endaweni yamajoyina. Ukongeza, le yindlela yendalo yokuqinisa izihlunu ezincinci ngaphakathi kweenyawo, ezinciphisa amathuba okudumba okunje nge-fasciitis yesityalo.

Nangona kunjalo, xa ubaleka unganxibanga zihlangu kukho utshintsho oluncinci emzimbeni, ulusu ezinyaweni luyatyeba, amagwebu egazi angavela kwi-instep kwaye kuhlala kukho umngcipheko wokusikwa kunye nokwenzakala ngenxa yamatye asendleleni okanye eyaphukileyo iglasi, umzekelo .

Ubaleka njani unganazi zihlangu ngokukhuselekileyo

Ezona ndlela zokubaleka unganxibanga zihlangu ngaphandle kokulimaza umzimba wakho zezi:

• Qhuba unganxibanga zihlangu kumatshini wokunyathela;
• Qhuba unganxibanga zihlangu kwintlabathi yolwandle;
• Baleka 'ngeiglavu zenyawo' eziluhlobo lwesokisi eqinisiweyo.

Olunye ukhetho olukhuselekileyo kukubaleka ngezicathulo zokubaleka ezingavunyelwanga ezikuvumela ukuba uvule iinzwane zakho ngokubanzi ngelixa usebenza.

Ukuqala le ndlela intsha yokusebenza kubalulekile ukuqala kancinci ukuze umzimba uyiqhele. Eyona nto ifanelekileyo kukuqalisa ukuhamba kweekhilomitha ezingaphantsi kunye nexesha elincinci, kuba ngale ndlela kunokwenzeka ukunqanda iintlungu ezinzwaneni, ezibizwa ngokwesayensi ngokuba yi-metatarsalgia, kunye nokwehlisa umngcipheko wezinto ezincinci kwizithende.

Uqala njani

Eyona ndlela yokuqalisa ubuncinci okanye ukubaleka kwendalo kukuba uqale uqeqesho lwakho ngokuthe ngcembe. Ingcebiso elungileyo kukuba uqale ngokutshintsha izihlangu ezibalekayo oqhele ukuzisebenzisa 'iiglavu zonyawo' kunye nokubaleka kumatshini wokunyathela okanye elunxwemeni.

Emva kweeveki ezimbalwa ungaqala ukubaleka engceni kwaye emva kweeveki ezimbalwa ungagijima unganxibanga zihlangu, kodwa ukuqala ngetreadmill, isanti yaselwandle, ingca, emva koko kukungcola kwaye, ekugqibeleni, kwi-asphalt. Kuyacetyiswa kuphela ukubaleka malunga ne-10K kwi-asphalt emva kokuba uqalise olu hlobo lokuziqhelanisa ngaphezulu kweenyanga ezi-6 ezidlulileyo. Ngayiphi na imeko, kukhuselekile ukuhamba nomqeqeshi wakho ukuze afumane iziphumo ezingcono ngalo lonke ixesha.