Taug kev yog ib qho kev tawm suab ntawm pob taws los ntiv taw , nrog koj txhais ko taw khoov ntawm pob ntawm txhua kauj ruam. Yog tias koj nkawm khau tsis txaus siv, koj lub qij txha thiab cov leeg ntswj yuav pib sib ntaus koj nkawm khau. Koj tuaj yeem xaus nrog nkees thiab mob ko taw thiab lub kaus mom.
Muaj ntau cov khau muag raws li taug kev nkawm khau tsis yog hloov txhua yam. Lawv ua rau kev nplij siab thiab kev ruaj ntseg thiab tsis yog kev taug kev mus qoj ib ce .
Feem ntau cov khau khiav tsis ywj pheej, tab sis yuav tsis khoov rau hauv qhov chaw zoo rau kauj ruam taug kev thiab ib kauj ruam khiav. Cov khau xwv dej yuav muaj tib lub pitfalls thiab yuav yog ib yam nkaus lossis nruj heev lossis tsis dhau.
Rau cov hom phiaj taug kev, American Foot Orthopedic Foot & Ankle Society sau ntawv hais tias cov neeg taug kev tuaj yeem tso ntau rigidity hauv lub forefoot ntawm lub khau txij li thaum lawv yob tawm lawv cov ntiv taw nyob hauv txoj kev taug kev es tsis khoov lawv cov ntiv taw raws li cov neeg khiav dej num. Ntau npaum li cas yooj yim me ntsis los yog ntau dhau lawm yuav txawv ntawm ib tug neeg mus rau ib tus neeg nyob ntawm lawv txoj kev taug kev thiab tus qauv.
Yuav Qhia Li Cas Yog Khau Muaj Txoj Cai Flexible for Fitness Walking
- Taub teg: Nkawm khau nrog ob txhais tes thiab twv hauv cov lus qhia. Nws yuav tsum twist me ntsis. Yog hais tias koj tuaj yeem sib tw ua kom khov, cov khau kuj ywj pheej rau kev taug mus ntev ntev.
- Khoov rau lawv: Sim khoov cov khau hauv ib nrab, thawb lub luj ntawm cov ntiv taw. Cov khau yuav tsum khoov ntawm pob ntawm lub taw. Ib txhia khiav khau khoov nyob nruab nrab ntawm lub koov, uas tsis yog qhov chaw rau taug kev. Yog hais tias koj tuaj yeem khoov nws hauv ib nrab yooj yim heev, nws yog ib lub khau koj yuav tsum tau hnav tsuas yog kev ua haujlwm luv luv ntawm ib teev lossis tsawg dua.
- Poke lawv: Muab cov khau rau ib qho chaw saum npoo. Poke the toe down. Lub pob taws yuav tsum sawv ntawm ntu. Lub ntuj curvature no yuav pab koj rub tawm ntawm cov kauj ruam.
Puas Muaj Xws li ib qho Zoo li Ib Tug Nkawm Tsis Taus?
Tsis ntev tas los no txoj kev khau minimalist thiab khau barefoot taug kev tuaj yeem coj tau yooj yim heev.
Yog tias koj taug kev rau ntau tshaj 30 feeb ntawm ib lub sijhawm, koj yuav tsum tau kev pab ntau dua li tus minimalist khau ultra-muab tau. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov laus cov taug kev uas lawv cov ko taw poob lawv qhov kev yooj yim thiab cushioning thiab xav tau ib lub khau uas yuav tiv thaiv lawv zoo me ntsis.
Lwm Yam Txheej Txheem Ntsia Hauv Kev Tawm Tsiaj Qho Chaw Ua Si
- Tsis tshua luj : Cov khau taug kev yuav tsum tsis txhob muaj pob luj siab, nws yuav tsum tsis pub ntau tshaj ib nti siab dua li ntawm lub pob ntawm lub taw. Qee cov tuam txhab khau tau pib sau cov ntawv luj kev ntsuas. Txheem khiav khau tau luj dauv nyob rau hauv thaj tsam ntawm 10 mus rau 14 millimeters. Nrhiav ib tus xov tooj tsawg, ntawm xoom mus txog 10 millimeters. Tab sis yuav tsum ceev faj tias koj tsis tau yuav cov khau uas tsawg heev hauv kev them nyiaj yug thiab cushioning rau koj xav tau kev pab.
- Tsis muaj Flare: Ib txhia khau muaj pob luj taws los muab khiav ceev. Txhob cia qhov no rau nkawm khau, raws li taug kev tawm tsam nrog lub pob taws thiab lub hom phiaj, pob taws yuav qis qis dua (xaub tawm ntawm qhov kawg) es tsis yog qhov flared. Tsawg ntawm pob taws yuav pab koj hla los ntawm cov kauj ruam.
Kev tshawb fawb ntawm Cov Khau Tshaj Uas Tuag Slim
Muaj ntau cov lus pom zoo rau kev ntaus pob ncaws pob tau raug hu ua lus nug. Ib qho yog tias cov neeg uas muaj lub hauv caug osteoarthritis yuav tsum hnav cov cushioned, ruaj khov, thiab cov khau uas tsis tov orthopedic rau kev taug kev.
Raws li ntau tus neeg tiv tau qhov no thiab xaiv cov kis las khau rau cov style thiab kev nplij siab, ib txoj kev tshawb xyuas cov load rog uas tau los ntawm lub hauv caug thiab lub duav nrog ntau hom khaub ncaws. Ib lub tiaj tus, yooj ywm, qis qis, khau khau yooj yim muaj 7 mus rau 15 feem pua tsis tshee nyhav rau ntawm lub hauv caug dua clogs los yog khau ruaj khov uas muaj qhov siab dua thiab tsis yoojyim. Lwm txoj kev tshawb nrhiav tso rau hauv cov khau uas yooj yim, khau yooj yim yoojyim thiab pom tias muaj teeb meem loj hauv lub hauv siab hauv 24 lub lim piam, txawm tias lawv rov mus rau lawv cov khau daig.
Qhov no yog ib txoj kev txaus siab rau kev tshawb fawb coj, thiab yog li deb nws muab kev txhawb rau kev pom zoo tias cov walkers yuav tau txais txiaj ntsig los ntawm nkawm khau uas muaj tsawg kawg yog ib co kev yooj yim hauv lub forefoot.
> Qhov chaw:
> Yuav ua li cas Xaiv Tus Ntaus Txoj Kev Nkag Mus Ncaj Ncees. American Orthopedic Foot & Ankle Society. http://www.aofas.org/footcaremd/how-to/footwear/Pages/Selecting-Actletic-Shoes.aspx.
> Shakoor N, Lidtke RH, Wimmer MA, li al. Kev Txhim Kho hauv Pob Ntsej Muag Thaum Tom Qab Siv Cov Khau Tsho Tshwj Xeeb Rau Kev Tiv Thaiv Osteoarthritis: Cov Tshawb Pom Tawm Ib Xyaum Rau Txoj Kev Tshawb Fawb. Mob Mob & Rheumatism . 2013; 65 (5): 1282-1289. doi: 10.1002 / art.37896.
> Shakoor N, Sengupta M, Foucher KC, Wimmer MA, Fogg LF, Nris JA. Teebmeem ntawm Cov Khau Tshaj Tawm ntawm Nruab Nrab hauv Osteoarthritis ntawm lub Tee. Kev Kho Mob Mob & Kev Tshawb Fawb . 2010; 62 (7): 917-923. doi: 10.1002 / acr.20165.
> Hnav cov Cai Khau Rau Txoj Kev Taug Kev. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Wearing-the-Right-Shoes-for-Walking_UCM_461782_Article.jsp#.Wgjo74hrzx9.