Cev khaub ncaws hnav thiab khau

Thaum kev qoj ib ce, dab tsi koj hnav tuaj yeem tsuas yog qhov tseem ceeb ib yam li koj ua. Muaj txoj cai khau thiab ris tsho rau koj kev ua kis las tuaj yeem muab koj ob leeg xis nyob thiab nyab xeeb.

Xav txog qhov twg thiab kev tawm dag zog koj tuaj yeem pab koj xaiv cov khaub ncaws thiab khau zoo tshaj plaws rau koj qhov kev tawm dag zog. Koj tuaj yeem nrhiav ntau ntawm cov khoom koj xav tau ntawm koj cov khoom lag luam ncaws pob hauv zos, chav fai, lossis cov khw muag khoom luv nqi.

Thaum xaiv cov khaub ncaws ua kom tawm dag zog, xav txog ob daim ntaub thiab haum.

FABRICS

Koj tuaj yeem txaus siab rau kev tawm dag zog ntev dua thiab zam kom tsis txhob kub dhau lossis txias dhau los ntawm xaiv cov ntaub.

Txhawm rau pab kom koj nyob zoo thiab qhuav, xaiv cov ntaub uas rub tawm hws kom deb ntawm koj cov tawv nqaij thiab qhuav sai. Ntau cov ntaub so kom nrawm yog hluavtaws, ua los ntawm polyester lossis polypropylene. Saib rau cov lus hais xws li ya raws-kis, Tsav-haum, Coolmax, lossis Supplex. Wool kuj yog qhov kev xaiv zoo kom koj txias, qhuav, thiab tsis muaj ntxhiab tsw. Qee cov khaub ncaws ua haujlwm yog tsim nrog cov tshuaj tua kab mob tshwj xeeb los tawm tsam kev ntxhiab tsw los ntawm kev tawm hws.

Cov thom khwm kuj tuaj rau hauv cov ntaub so nrawm nrawm uas nqus cov hws. Lawv tuaj yeem pab koj kom txias thiab qhuav, thiab zam kom txhob muaj blisters. Xaiv cov thom khwm ua nrog polyester sib xyaw lossis lwm cov ntaub tshwj xeeb.

Feem ntau, nws yog qhov zoo tshaj plaws kom tsis txhob muaj paj rwb. Cov paj rwb nqus hws thiab tsis qhuav sai. Thiab vim tias nws nyob qis qis ntub, nws tuaj yeem ua rau koj txias txias rau huab cua. Hauv huab cua sov, nws tsis zoo dua li cov ntaub hluavtaws ntawm kev ua kom koj txias thiab qhuav yog tias koj hws ntau.

HAUM

Feem ntau, nco ntsoov tias koj cov khaub ncaws hnav tsis tau raws li koj qhov kev ua ub ua no. Koj xav kom koj tuaj yeem txav tau yooj yim. Cov ris tsho yuav tsum tsis txhob ntes ntawm cov cuab yeej lossis ua kom koj qeeb.

Koj tuaj yeem hnav cov khaub ncaws xoob rau cov haujlwm zoo li:

• Taug kev
• Maj mam yoga
• Lub cev muaj zog
• Pob Tsuas

Koj tuaj yeem xav hnav khaub ncaws hnav ntsej muag, ncab ib ce rau cov haujlwm xws li:

• Khiav
• Kev caij tsheb kauj vab
• Advanced yoga / Pilates
• Ua luam dej

Koj tuaj yeem hnav ua ke nrog cov khaub ncaws xoob thiab xoob. Piv txwv li, koj yuav hnav nrog lub hws ya raws vuas-xoob lossis lub tank uas muaj lub ntsej muag ris tsho tawm luv. Koj tuaj yeem xaiv qhov uas haum rau koj. Tsuas yog xyuas kom cov khoom koj xaiv pab rub tawm hws ntawm koj cov tawv nqaij.

Txoj hlua khau sab xis tuaj yeem ua txhua qhov sib txawv ntawm kev hnov ​​zoo nkauj thiab mob taw tom qab koj tawm haujlwm. Nws tsim nyog siv nyiaj ntxiv uas koj yuav siv nyiaj rau kev ncaws pob zoo.

Nco ntsoov tias koj nkawm khau haum rau koj kev ua si.

• Rau kev khiav, yuav nkawm khau khiav. Lawv yog lub teeb, yoog raws, thiab txhawb nqa kom tau yooj yim rau pem hauv ntej. Nco ntsoov tias lawv muaj kev pabcuam zoo koov thiab cushioning rau cuam tshuam. Rau kev taug kev, xaiv khau tawv nrog kev pab zoo thiab tuab tuab.
• Rau kev muaj zog lossis kev cob qhia CrossFit, xaiv kev kawm khau ntaub nrog kev pab zoo thiab cov roj hmab cov roj uas tsis hnyav dhau.
• Yog tias koj tab tom ua kis las ncaws pob zoo li pov pob lossis ncaws pob, nrhiav khau uas phim koj cov haujlwm.

Txhua txhais ko taw yuav txawv. Tej zaum koj yuav muaj dav dav lossis nqaim nqaim, taw ntsa qis, thaj chaw muaj teeb meem, lossis taw ncaj. Txawm hais tias nyob rau hauv cov neeg laus, ko taw loj tuaj yeem hloov pauv, thiaj li haum txhua xyoo. Tsis tas li, koj yuav tsum tau hloov khau thaum lawv pib tsis xis nyob los yog cov khau zoo li hnav.

Koj cov khau muag yuav pab tau qhov loj me thiab haum koj rau cov khau kev ncaws pob. Ntau lub khw muag khoom yuav tso cai rau koj rov qab khau yog tias koj pom tias lawv tsis ua haujlwm rau koj.

Yog tias nws txias, hnav khaub ncaws hauv txheej txheej. Hnav ib txheej txheej uas ua rau cov hws tawm mus. Ntxiv ib txheej sov so, zoo li lub tsho ya plaub, nyob rau sab saum toj. Looj hnab looj tes, kaus mom, thiab pob ntseg npog yog koj xav tau. Tshem cov khaubncaws sab nraud povtseg thaum koj sov. Yog tias koj yuav tawm khiav lossis taug kev, koj tuaj yeem xav ntxiv lub hnab ev ntawv. Tom qab ntawd koj tuaj yeem hle cov khaubncaws sab nraud povtseg thaum koj tso cua sov, thiab nqa lub taub ntim dej.

Nyob hauv nag lossis cua, hnav ib txheej sab nrauv uas tiv thaiv koj, zoo li cua tshuab lossis plhaub nylon. Saib rau cov lus "dej" lossis "tiv thaiv dej" ntawm daim ntawv lo. Qhov tsim nyog, txheej no kuj tseem yuav tsum yog breathable.

Nyob rau hauv lub hnub kub, hnav cov khaub ncaws uas muaj xim uas dej ntws sai. Koj kuj tseem tuaj yeem yuav cov khaub ncaws ua los txhawm rau tshem tawm qhov tsis zoo ntawm lub hnub. Cov khaub ncaws zoo li no los tiv thaiv hnub tiv thaiv (SPF) daim ntawv lo.

Thaum qoj ib ce thaum yav tsaus ntuj lossis sawv ntxov ntxov, nco ntsoov tias koj cov khaub ncaws muaj qhov chaw ntxim nyiam thiaj li pom cov neeg tsav tsheb pom koj. Koj tuaj yeem hnav lub ntsej muag lossis lub tsho khuam.

Tiv thaiv koj tus kheej los ntawm tus kab mob Lyme yog tias koj ua si rau hauv thaj chaw muaj ntoo. Hnav tso npab ntev thiab ris ntev thiab hle koj lub ris ntev rau hauv koj lub thom khwm. Koj kuj tseem tuaj yeem siv tshuaj tua kab uas muaj DEET lossis permethrin.

Kev qoj ib ce - ce khaub ncaws ua si

Miskas Orthopedic Ko Taw & Pob Tuav Ntsej Muag. 10 cov ntsiab lus ntawm txoj cai khau haum. www.footcaremd.org/resources/how-to-help/10-pev-of-proper-shoe-fit. Ntsuam Xyuas Xyoo 2018. Nkag Mus Siv Lub Kaum Hli 26, 2020.

Divine J, Dailey S, Burley KC. Kev tawm dag zog hauv qhov kub thiab mob tshav kub. Hauv: Madden CC, Putukian M, McCarty EC, Young CC, eds. Netter's Cov Tshuaj Kho MobCov. 2nd ed. Philadelphia, PA: Elsevier; 2018: chap 21.

Riddick DA, Riddick DH, Jorge M. Footware: lub hauv paus rau qis dua qhov kawg orthoses. Hauv: Chui KK, Jorge M, Yen S-C, Lusardi MM, eds. Orthotics thiab Prosthetics hauv RehabilitationCov. 4 tug ed. Philadelphia, PA: Elsevier; 2020: chap 7.

Daim tawv nqaij Foundation. Cov khaub ncaws tiv thaiv tshav ntuj zoo li cas? www.skincancer.org/prevention/sun-protection/clothing/protection. Saib Xyuas Lub Rau Hli Ntuj 2019. Nkag mus Lub Kaum Hlis 26, 2020.

• Kev tawm dag zog lub cev thiab tawm dag zog