Barefoot Running Basics da Kimiyya A Bayanta

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Gudun ƙafafun ƙafa wani abu ne da mutane suka yi sosai muddin muna tafiya a miƙe, amma kuma yana ɗaya daga cikin yanayin motsa jiki mafi zafi da haɓaka cikin sauri. Na farko, akwai ’yan gudun hijira marasa takalmi na Indiyawan Tarahumara na Mexico da fitattun ‘yan tseren Kenya. Sannan, a cikin 2009, littafin da aka fi siyar da shi: Haihuwar Gudu da Christopher McDougall. Yanzu, waɗancan takalma masu ban sha'awa masu ban sha'awa mara takalmi - kun sani, waɗanda suke da yatsan ƙafa - suna fitowa a ko'ina. Shin salon rigar ƙafar ƙafa yana gudana yanayin motsa jiki yana da daraja ƙoƙari-ko kawai uzuri don tsara wasu sabbin takalmi?

Amfanin Gudun Baƙi

Yawancin 'yan gudun hijira waɗanda suka canza zuwa hawan ƙafar ƙafar ƙafar ƙafa a kan gaba- ko tsakiyar ƙafa maimakon diddige-sun gano cewa ciwon su yana tafiya. Hakan ya faru ne saboda gudu mara takalmi, wanda ke tilasta muku yin gajeriyar matakai da ƙasa akan ƙwallon ƙafar ku (maimakon diddigin ku), yana ba ku damar yin aiki yadda yakamata, mafi kyawun kwantar da tasirin ƙafarku yana bugun ƙasa, in ji shi. Jay Dicharry ne adam wata, Masanin ilimin lissafin motsa jiki tare da Jami'ar Virginia Center for Endurence Sport. Wannan yana nufin raguwar bugun ƙafar ƙafa, gwiwa da haɗin gwiwa, wanda ke sa ka ji daɗi da gudu cikin sauƙi, in ji Dicharry. Hakanan yana ba ƙafarku 'yancin yin motsi kamar yadda aka nufa da su, wanda ke fassara zuwa mafi girman sassauci da ƙarfi, gami da ingantaccen daidaituwa da kwanciyar hankali.

Sabanin haka, takalman guje-guje na zamani suna tsare ƙafafu kuma "sanya babban marshmallow ɗin squishy a ƙarƙashin diddigin ku," wanda ke ba mu damar sauka a kan dugaduganmu, yana haifar da matsaloli masu yawa, in ji Dicharry. Ƙunƙarar ƙafar ƙafar ƙafa kuma yana rage ƙarfin ƙafafu don jujjuyawa. Duk da yake akwai ci gaba na binciken da ke tabbatar da fa'idodin takalmin takalmi da salon sa takalmi, har yanzu masu shari'ar ba su san ko yana da cikakkiyar lafiya ga aikin motsa jiki na ku ba. Idan kuna son gwadawa, fara a hankali kuma ku bi waɗannan jagororin.

Tushen Gudun Mara Takalmi

Kafin ku zubar da takalmanku ko saka hannun jari a cikin zato, masu yatsun kafa biyar, fara gwaji tare da yajin gaba a kan gudanarwarku na yau da kullun ta amfani da takalman da kuka saba. Zai ji baƙon abu da ban tsoro da farko kuma wataƙila za ku lura da ɗan ƙaramin ƙoƙari ko ciwo a cikin maruƙanku. Yayin da kuke gwaji, ku ciyar lokaci mai yawa mara gudu ba tare da takalmi ba don gina ƙarfin ƙafa da sassauci. Da zarar kun gamsu da sabuwar dabarar gudu, gwada wasu biyun masu tseren takalmi mara ƙafa, kamar sabon Nike Free Run + ko kuma Sabon Balance 100 ko 101 (akwai a watan Oktoba). Ɗauki hankali a cikin sababbin takalma-ba fiye da minti 10 ba a farkon fitowar ku. Ƙara lokacinku a cikin ƙarin mintuna 5 har sai kun sami kwanciyar hankali don tafiyar da hanyar da kuka saba - yana iya ɗaukar makonni 6 zuwa 8. Da zarar an buga sabon yajin aikin ƙafar, yi la’akari da matsawa zuwa ɗan yaro mai hoto biyar-biyar na takalmin takalmi. Vibram FiveFingers (gwada da Gudu, yana tafiya cikin sauki).

"Wasu mutane na iya jefa takalmansu a cikin kwandon shara kuma su yi gudu ba tare da takalmi ba har tsawon rayuwarsu," in ji Dicharry. "Wasu na iya gudu ba takalmi sau ɗaya kuma su sami karyewar damuwa a ƙafarsu." Yawancin mu muna fadawa wani wuri a tsakani kuma muna iya amfana da dabarun, in ji shi. Amma kuna buƙatar takalman da suka dace kuma dole ne ku haɓaka a hankali: ƙara ƙarfin ƙafa da sassauƙa, shimfiɗa jijiyar Achilles da daidaitawa zuwa wannan sabuwar hanyar gudu.

Takalmin Gudun Mara Takalmi

Kamfanonin takalmi da gaske suna zuwa gari tare da layin haske, takalmi mai sassauƙa wanda ke nuna kamar ƙafar ƙafa. Abu mai daɗi shine idan kun kasance mai tsere mai ƙarfi, mai yiwuwa ba lallai ne ku canza samfuran don nemo ɗayan waɗannan ba. Yi tsammanin ganin fashewar sabbin samfura a kan ɗakunan ajiya suna zuwa bazara, tare da kamfanoni kamar Saucony, Keen da Merrell suna shiga cikin faɗuwar rana. Da zarar kun saba da lanƙwasa ƙafafunku da yawa, za ku fara sa takalmanku masu gudu a ko'ina-suna da daɗi. Kuma daga ƙarshe za ku iya kasancewa a shirye don tafiya babu takalmi a wurin shakatawa: Kashe takalmanku ku yi gudu na ɗan lokaci!

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