Vivinya izingubo nezicathulo

Lapho uzivocavoca umzimba, okugqokayo kungabaluleka njengalokho okwenzayo. Ukuba nezicathulo nezimpahla ezifanele zomdlalo wakho kungakunika induduzo nokuphepha.

Ukucabanga ngokuthi uzivocavoca kuphi nokuthi kanjani kungakusiza ukhethe okokugqoka nezicathulo ezihamba phambili zokuzivocavoca umzimba. Ungathola izinto eziningi ozidingayo ezitolo zakho zasendaweni, emnyangweni, noma ezitolo zesaphulelo.

Lapho ukhetha okokugqoka kokuzivocavoca umzimba, cabanga kokubili indwangu nokulingana.

Izindwangu

Ungajabulela ukusebenzisa isikhathi eside futhi ugweme ukushisa noma ukubanda kakhulu ngokukhetha izindwangu ezifanele.

Ukukusiza ukuthi uhlale ukhululekile futhi womile, khetha izindwangu ezisusa umjuluko esikhunjeni sakho bese zoma ngokushesha. Izindwangu eziningi ezoma ngokushesha ziyenziwa, zenziwe nge-polyester noma i-polypropylene. Bheka amagama afana nokuxhuma umswakama, i-Dri-fit, i-Coolmax, noma i-Supplex. Uboya futhi buyisinqumo esihle sokukugcina upholile, womile futhi ungenamphunga ngokwemvelo. Ezinye izingubo zokuzivocavoca zenziwa ngezixazululo ezikhethekile ze-antimicrobial ukulwa nephunga elivela esithukuthuku.

Amasokisi nawo angena ngezindwangu ezomisa ngokushesha ezimunca umjuluko. Bangakusiza ukuthi uhlale upholile futhi womile, futhi uvikele amabhamuza. Khetha amasokisi enziwe ngenhlanganisela ye-polyester noma enye indwangu ekhethekile.

Ngokuvamile, kungcono ukugwema ukotini. Ukotini umunca umjuluko futhi awomi masinya. Futhi ngoba ihlala imanzi, ingakwenza ubande lapho kupholile. Esimweni sezulu esifudumele, akukuhle njengezindwangu zokwenziwa ekugcineni upholile futhi womile uma ujuluka kakhulu.

FIT

Ngokuvamile, qiniseka ukuthi izingubo zakho aziphazamisi umsebenzi wakho. Ufuna ukwazi ukuhamba kalula. Izembatho akufanele zibambe okokusebenza noma zikwehlise ijubane.

Ungagqoka izingubo ezingakulungele ukwenza imisebenzi efana nale:

• Ukuhamba
• I-yoga emnene
• Ukuqeqeshwa kwamandla
• Ibhola lomnqakiswano

Ungahle uthande ukugqoka okulingana nefomu, okunwebekayo kwemisebenzi efana:

• Iyagijima
• Ukuhamba ngebhayisikili
• Ama-yoga / ama-Pilates athuthukile
• Ukubhukuda

Ungahle ukwazi ukugqoka inhlanganisela yezingubo ezikhululekile nezilingana nefomu. Isibonelo, ungahle ugqoke isikibha esivule umswakama noma ithangi enezikhindi zokuzivocavoca ezifanele ifomu. Ungakhetha okunethezekile kuwe. Vele uqiniseke ukuthi impahla oyikhethayo isiza ukudonsa umjuluko kude nesikhumba sakho.

Izicathulo ezifanele zingenza umehluko phakathi kokuzizwa uvuselelwe nokuba nezinyawo ezibuhlungu ngemuva kokuzivocavoca kwakho. Kubiza imali eyengeziwe ongayidinga ukuyisebenzisela isicathulo sezemidlalo esezingeni eliphakeme.

Qiniseka ukuthi izicathulo zakho zilingana nomsebenzi wakho.

• Ngokugijima, thenga izicathulo ezigijimayo. Zilula, ziyaguquguquka, futhi zisekela ukuhamba phambili okulula. Qiniseka ukuthi banokusekelwa okuhle kwe-arch nokuqinisa umthelela. Ngokuhamba, khetha izicathulo eziqinile ngokusekelwa okuhle namathe aminyene.
• Ukuthola amandla noma ukuqeqeshwa kweCrossFit, khetha amateki okuqeqesha ngokusekelwa okuhle namathe enjoloba angenabukhulu obukhulu.
• Uma udlala umdlalo ofana ne-basketball noma ibhola, thola izicathulo ezifana nomsebenzi wakho.

Zonke izinyawo zehlukile. Ungaba nezinyawo ezibanzi noma ezincanyana, imengamo ephansi, izindawo ezinenkinga, noma izinyawo eziyizicaba. Ngisho nakubantu abadala, usayizi wonyawo ungashintsha, ngakho-ke lungiswa minyaka yonke. Futhi, kuzodingeka ubeke izicathulo esikhundleni sakho lapho ziqala ukuzizwa zingakhululekile noma amathe abukeka agugile.

Umthengisi wakho wezicathulo angakusiza usayizi futhi akulingane nezicathulo ezifanele zemidlalo. Izitolo eziningi zizokuvumela ukuthi ubuyise izicathulo uma uthola ukuthi azikusebenzeli.

Uma kubanda, gqoka ngezendlalelo. Gqoka ungqimba olufakiwe olususa umjuluko. Faka isendlalelo esifudumele, njengejacket yoboya, ngaphezulu. Gqoka amagilavu, isigqoko nezindlebe uma uzidinga. Susa izingqimba njengoba ufudumala. Uma uzobe uphuma ugijima noma uhamba ngezinyawo, ungahle uthande ukufaka ubhaka. Ngemuva kwalokho ungasusa izingqimba njengoba ushisa, futhi uphethe ibhodlela lamanzi.

Emvuleni noma emoyeni, gqoka ungqimba olungaphandle olukuvikelayo, njengesivikelo somoya noma igobolondo lenayiloni. Bheka amagama athi "ukungena emanzini" noma "ukumelana namanzi" kulebula. Ngokufanelekile, lolu ungqimba kufanele futhi luphefumuleke.

Elangeni elishisayo, gqoka izingubo ezinombala okhanyayo ezoma ngokushesha. Ungathenga nezingubo ezenziwe ukuvimbela imisebe yelanga eyingozi. Lezi zingubo ziza nelebuli yokuvikelwa yilanga (SPF).

Uma uzivocavoca kusihlwa noma ekuseni kakhulu, qiniseka ukuthi okokugqoka kwakho kunezingxenye ezibonakalisayo ukuze abashayeli bakwazi ukukubona. Ungafaka futhi ibhande noma ivesti elivezayo.

Zivikele ezifweni zeLyme uma uzivocavoca ezindaweni ezinokhuni. Gqoka imikhono emide namabhulukwe bese ufaka ibhulukwe lakho kumasokisi akho. Ungasebenzisa futhi i-repellant yezinambuzane equkethe i-DEET noma i-permethrin.

Ukufaneleka - ukuzivocavoca izingubo

I-American Orthopedic Foot & Ankle Society. Amaphuzu ayi-10 okulingana kahle kwezicathulo. www.footcaremd.org/resource/how-to-help/10-points-of-proper-shoe-fit. Kubuyekezwe u-2018. Kufinyelelwe ngo-Okthoba 26, 2020.

UDivine J, uDailey S, uBurley KC. Zivocavoce ekuguleni nasekushiseni. Ku: Madden CC, Putukian M, McCarty EC, Young CC, ama-eds. Imithi Yezemidlalo yeNetter. Okwesibili. IPhiladelphia, PA: Elsevier; 2018: isahluko 21.

URiddick DA, uRiddick DH, uJorge M. Footware: isisekelo samathambo aphansi. Ku: Chui KK, Jorge M, Yen SC, uLusardi MM, ama-eds. Ama-Orthotic nama-Prosthetics ekuvuseleleni. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2020: isahluko 7.

Isisekelo Somdlavuza Wesikhumba. Kuyini izingubo ezingavikeleki elangeni? www.skincancer.org/prevention/sun-protection/clothing/protection. Kubuyekezwe uJuni 2019. Kufinyelelwe ngo-Okthoba 26, 2020.

• Ukuzivocavoca Nokuqina Komzimba