Crouching heel bak akilis strɛch

• Parti ya muntu: Kachi
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Crouching heel bak akilis strɛch

di Crouching Heel Back Achilles Stretch na bεnεfit εksεsayz we dεn mek fכ mek di Akilis tεndon εn di kכlf mכsul dεm fכ fleksibul εn trεnk. Na fayn tin fɔ atlet dɛn, mɔ di wan dɛn we de rɔn ɛn di wan dɛn we de du spɔt we nid fɔ wok bɔku pan dɛn leg, ɛn bak fɔ wan wan pipul dɛn we de tray fɔ mek dɛn ebul fɔ chenj di bɔdi we de dɔŋ. If yu du dis strɛch, i kin ɛp fɔ mek yu nɔ wund, i kin ɛp yu fɔ du mɔ, ɛn i kin ɛp fɔ mek yu wɛl frɔm di strɛs we yu gɛt na yu leg we de dɔŋ, ɛn dis kin mek i bi valyu tin fɔ ad to ɛni wokɔt rutin.

Okukubidde ku: Nkugiyigisa Crouching heel bak akilis strɛch

• Bɛn yu ni dɛn smɔl smɔl ɛn put yu bɔdi dɔŋ fɔ mek yu skwatin, ɛn mek yu fut dɛn flat na grɔn.
• Lean fɔ go bifo smɔl ɛn put yu an dɛn na yu ni fɔ balans if nid de.
• Smɔl smɔl, shift yu wet bak pan yu il, kip yu fut flat na grɔn, ɛn tray fɔ put yu bɔdi dɔŋ to yu il.
• hכl di strεch fכ lεk 20-30 sekכnd, fil di strεch na yu Akilis tεndon εn kalf mכsul dεm, dεn sכmtεm rayz bak כp to di say we yu tinap. Ripit di ɛgzampul as nid de.

Amakulu mu kubiteekamu Crouching heel bak akilis strɛch

• Stret Smɔl Smɔl: Nɔ mek di mistek we yu kin mek we yu tray fɔ fos di strɛch. Bifo dat, ledɔm bifo smɔl smɔl, ɛn kip yu il na grɔn. Yu fɔ fil saful wan strɛch na yu Akilis tɛndon ɛn kalf. If yu fil ɛni pen, izi fɔ yu smɔl.
• Mentɛn di Stret: Hol di strɛch fɔ lɛk 20 to 30 sɛkɔn, dɔn chenj to di ɔda leg. Na kɔmɔn mistek fɔ rɔsh tru strɛch, bɔt fɔ ol dɛn fɔ di rayt tɛm kin ɛp fɔ mek yu ebul fɔ chenj ɛn ridyus di risk

Crouching heel bak akilis strɛch Ebitala by'omuyigiriza

Mwebale kuteekamu Crouching heel bak akilis strɛch?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Crouching Heel Back Achilles Stretch ɛgzampul. Bɔt i impɔtant fɔ bigin sloslo ɛn mek shɔ se yu fɔm di rayt we fɔ mek yu nɔ gɛt injuri. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen we yu de du ɛksɛsayz, yu fɔ stɔp am wantɛm wantɛm. I fayn bak fɔ wam yusɛf bifo yu bigin ɛni strɛch rutin. If di pɔsin we de bigin fɔ du ɛksɛsayz gɛt ɛni mɛdikal kɔndishɔn ɔ injuri, i fayn fɔ tɔk to pɔsin we sabi bɔt wɛlbɔdi biznɛs bifo i bigin ɛni nyu ɛksɛsayz.

Ki kitiibwa eby'okukozesa omuntu Crouching heel bak akilis strɛch?

• Stand Wall Push: Stand fes wan wol wit wan fut fɔ go bifo ɛn di ɔda wan ɛkstɛnd bak. Lean insay di wɔl we yu de kip yu bak leg stret ɛn il graɔn fɔ strɛch yu Akilis.
• Step Stretch: Stand pan step ɔ kɔba wit yu il dɛn we de hang ɔf di ed. Lɔs yu il dכn dכn dכn di stεp lεvεl fכ strεch yu Akilis.
• Tawɛl Stret: We yu sidɔm na grɔn, lɔp tawɛl rawnd di bɔl na yu fut. Pul di tawɛl to yu we yu de kip yu leg stret fɔ strɛch yu Akilis tɛndon.
• Runner’s Stretch: Stand wit wan fut fɔ go bifo ɛn di ɔda wan ɛkstɛnd bak. Bɛnd yu frɔnt ni ɛn ledɔm bifo we yu de kip yu bak leg stret ɛn il grɔn fɔ strɛch yu

Eby'okukozesa omulungi okugabana n'eby'omanyi Crouching heel bak akilis strɛch?

• Dכg dכg: Dis yoga poz de strεch di כl posita chen, inklud di kכlf dεm εn di Akilis tεndon, we de kompliment di Krauching Il Bak Akilis Strεch bay we i de gi wan mכr kכmprεhεnsiv strεch εn fכ impruv fכ fleksibiliti mכr.
• Sitכd Toe Tכch: Dis εksεsayz de strεch di hamstring mכsul dεm εn di lכw bכk, we kכnekt to di kכlf dεm εn di Akilis tεndon. bay we yu strεch dεn mכsul dεm ya, di Seated Toe Touches kin εp fכ impruv di כvala effektiv we di Crouching Heel Back Achilles Stretch de wok fayn.