Thaum npaj yuav khiav mus dhia, koj yuav tsum xav ua ntej txog kev xaiv cov khau haum. Txhua tus kws ncaws pob raug mob siab vim qhov kev xaiv ntawm cov khau khiav. Cov khau ntaub uas raug xaiv, txawm hais tias lawv tsis tuaj yeem lav qhov ua tiav ntawm qhov txiaj ntsig, cia koj zam kom tsis txhob raug ntau yam thiab raug mob.
Txhawm rau xaiv cov khau ntaub uas yuav yooj yim thiab yooj yim khiav hauv, koj yuav tsum xav txog ntau ntau nuances. Xaiv cov khau kom zoo yuav lav zoo rau qhov tsis muaj qhov kev raug mob, txo qis kev rog thiab kev lom zem ntawm cov kis las.
Cov khau ntaub sib txawv rau txhua qhov chaw
Nws tsis yooj yim sua kom pom cov khau ntaub rau qhov uas nws yuav yooj yim rau kev khiav ntawm asphalt thiab ntawm kev sib tw, thiab ntawm kev npog tshwj xeeb ntawm chaw ntau pob, thiab hauv av lossis xuab zeb. Yog li, koj yuav tsum txiav txim siab ua ntej ntawm qhov chaw koj yuav khiav. Qhov kev xaiv ntawm cov khau khiab khau ntaub tsuas yog nyob ntawm qhov no.
Rau asphalt, khau ntaub nrog abrasion-resistant cov qab yog qhov ntau tsim nyog. Nws zoo li roj hmab tsheb. Rau hauv av, hav zoov txoj hauv kev, ntub nyom lossis txawm daus, khau ntaub yog qhov haum, ntawm ib tus uas muaj cov roj hmab tshwj xeeb tiv thaiv, nqe lauj. Lawv raug hu ua SUVs vim tias lawv cov khoom tsis xaub. Thaum lub caij nplooj zeeg lossis caij nplooj ntoo hlav, thaum lub caij treadmills tau ntub, nws yog qhov zoo tshaj rau xaiv khau ntaub nrog cov hlau lossis cov menyuam roj hmab. Hauv qee cov qauv, nws tau muab tias cov hlau ntsia hlau tuaj yeem ua haujlwm tsis tau. Cov khau khau zoo no zoo rau kev khiav ntawm cov daus nyuaj thiab dej khov.
Sijhawm khiav
Yog tias koj npaj yuav khiav txhua hnub lossis ob peb zaug hauv ib lub lis piam rau kev mus deb, nws yog qhov zoo uas yuav tsum xaiv cov khau uas tiv taus kev puas ntsoog. Yog tias koj xaiv qhov ntev khiav yog koj qhov kev tawm dag zog, cov khau ntaub rau lub ntsej muag lossis "marathons" yuav yog qhov kev xaiv tsim nyog. Tab sis nws tsim nyog nco ntsoov tias lawv tau txiav txim siab ua cov khau khiav ib zaug, raws li lub teeb ci tau tiav los ntawm kev txo ib leeg. Kuj tseem muaj “ib nrab marathon” cov qauv uas yuav siv ntau qhov sau vim tias lawv muaj peev xwm ntau dua.
Nkawm khau los ntawm lub caij thiab loj
Cov khiav tshiab no paub tias nws yog qhov zoo dua los xaiv cov khau ntaub raws qhov loj me. Tab sis kev tshaj lij kev sib tw khiav tau muaj kev zam. Piv txwv li, qee tus neeg txhob txwm nqa khau ib qho me me kom lub zog qog dua. Cov neeg txhawb nqa yuav tsum sim ua kom tsis txhob muaj qhov no. Los ntawm txoj kev, nws yog qhov zoo dua los xaiv thiab ntsuas khau nyob rau yav tsaus ntuj, vim hais tias los ntawm qhov kawg ntawm hnub ua rau tus ko taw nce me ntsis hauv qhov loj me. Cov khau ntaub hnav hnav rov qab rau tom qab thaum sawv ntxov tuaj yeem yuav hnav me me thaum yav tsaus ntuj.
Tsis tas li ntawd, thaum xaiv cov khau ntaub, koj yuav tsum tau saib xyuas tsis yog rau tus tib leeg xwb, tab sis kuj yuav saib xyuas sab sauv ntawm cov khau. Hauv cov qauv feem ntau, sab sauv yog ua los ntawm cov mesh tshwj xeeb, nrog lwm txheej ntawm cov ntaub hauv qab mesh. Tsis tas li ntawd, lub mesh tuaj yeem ua ob npaug, uas ua rau khau zoo dua. Yuav kom khiav hauv lub caij ntuj sov, nws yog qhov zoo uas yuav tau xaiv khau ntaub nrog lub qhov cua zoo, i.e. tsis muaj txheej txheej ntxiv ntawm cov ntaub hauv qab mesh. Rau lub caij nplooj ntoo hlav thiab caij nplooj zeeg nrog dej nag tsis tu ncua, nws yog qhov zoo dua los xaiv cov saum toj kawg nkaus uas ua los ntawm cov dej, tab sis tib lub sijhawm cov khoom pa Yog tias koj yuav khiav thaum lub caij ntuj no, koj yuav tsum xaiv khau ntaub nrog rau txheej sab nraud ntxiv: nws yuav tiv thaiv cov daus los ntawm kev nkag mus thiab tiv thaiv koj ob txhais taw los ntawm hypothermia.
Los ntawm txoj kev, rau kev saib xyuas khau zoo dua, koj yuav tsum xaiv cov khau ntaub nrog tshem cov insoles. Qhov no yuav ua rau lawv kom qhuav sai tom qab txhua zaus khiav.
Kev Txiav Txim Siab
Kev khiav haujlwm yog ib txwm nrog kev ntaus tes taw hauv av. Yog li no, lub ncoo suav tias yog qhov tseem ceeb ntawm kev ua haujlwm zoo ntawm cov khau khiav, nqus cov poob siab no. Cov neeg tsim khoom niaj hnub siv cov ntaub ntawv sib txawv rau cov laj thawj no hauv cov khau: cov gel tshwj xeeb, laim phaj yas yas, ua npuas dej tshwj xeeb.
Thaum sim ntawm khau ntaub, koj yuav tsum tau khoov ntawm koj lub luj taws. Yog hais tias muaj lub caij nplooj ntoo hlav tiav, ces cov khau muaj qhov yuav tsum tau muaj cushioning.
Lub suab
Tsis tas li, thaum xaiv cov khau ntaub, koj yuav tsum tau them sai sai rau cov ntsiab lus ntawm lub cev. Txoj kev hauv qhov chaw nres nres yog hu ua hais tshaj tawm. Muaj peb hom kev hais tawm:
- hyperpronation, thaum sab ceg qis dua hauv;
- underpronation lossis supination, thaum ceg qis tsoo sab nraud;
- Cov lus hais nruab nrab, thaum sab ceg qis tsis vau thiab txhais ceg ncaj.
Raws li qhov no, cov tuam txhab niaj hnub tsim cov khau ntaub. Cov khau haum uas haum rau kev haum yuav tsum ua rau qib kws ncaws.
Nws yog qhov zoo dua los yuav cov khau hauv cov khw muag khoom tshwj xeeb, uas koj tuaj yeem tiv toj cov neeg ua haujlwm thaum muaj teeb meem. Feem ntau, hauv cov chaw zoo li no tib neeg ua haujlwm dhia lossis lwm yam kis las lawv tus kheej. Lawv yuav pab koj nrhiav cov khau kom zoo.
