Dabl nilin shin strɛch

• Parti ya muntu: Kachi
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Dabl nilin shin strɛch

Di Double Kneeling Shin Stretch na fayn fayn ɛgzampul we de tɔch mɔ di mɔsul dɛn na yu shin, we de ɛp fɔ mek yu ebul fɔ chenj ɛn ridyus di risk fɔ mek yu shin splint. Dis ɛgzampul fayn fɔ di wan dɛn we de rɔn, atlet, ɔ ɛnibɔdi we nɔ fil fayn ɔ we de tayt na dɛn leg we de dɔŋ. If yu du di Double Kneeling Shin Stretch ɔltɛm, i kin ɛp fɔ mek yu nɔ gɛt injuri, i kin ɛp fɔ mek yu ebul fɔ du di atletik, ɛn i kin mek yu ebul fɔ muv ɔlsay na yu bɔdi.

Okukubidde ku: Nkugiyigisa Dabl nilin shin strɛch

• Smɔl smɔl, sidɔm bak pan yu il, kip yu bak stret ɛn yu an dɛn de rɛst pan yu shɔl.
• Smɔl smɔl, ledɔm bak ɛn put yu an dɛn biɛn yu na di mat, ɛn yu finga dɛn de sho yu fa frɔm yu bɔdi.
• Lift yu ni dɛn jisnɔ kɔmɔt na grɔn, ɛn kip yu shin ɛn di tap dɛn na yu fut dɛn we yu de prɛs pan di mat.
• Hol dis pozishɔn fɔ lɛk 20 to 30 sɛkɔn, dɔn yu fɔ put yu ni dɛn dɔŋ smɔl smɔl bak na grɔn fɔ kɔmplit wan ripit.

Amakulu mu kubiteekamu Dabl nilin shin strɛch

• Kɔrɛkt Pozishɔn: Start bay we yu nil dɔŋ pan mat wit yu ni dɛn hip-width apat. Dɔn, muv wan leg fɔ go bifo so dat yu fut go flat na grɔn ɛn yu ni go bɛn na 90 digri angle. Kip yu ɔda ni na di mat. Mek shɔ se yu fɔs ni de dairekt ɔp yu anklɛ, nɔ push am kɔmɔt tu fa fɔ go bifo, fɔ mek yu nɔ gɛt strɛs we nɔ nid fɔ de pan di ni.
• Engage Your Core: Engage yu kor muscles tru di eksasaiz fɔ mek yu balans ɛn stebul. Dis go ɛp bak fɔ protɛkt yu lɔwa bak frɔm strɛs.
• Stret Smɔl Smɔl: Ledɔm bifo jisnɔ, kip yu bak stret, te yu fil se di shin na di bak leg strɛch. Nɔ fos di strɛch ɔ bounce as dis kin mek yu gɛt injury.

Dabl nilin shin strɛch Ebitala by'omuyigiriza

Mwebale kuteekamu Dabl nilin shin strɛch?

Yes, di wan dɛn we de bigin kin du di Double Kneeling Shin Stretch ɛgzampul. Bɔt dɛn fɔ tek tɛm du am di rayt we fɔ mek dɛn nɔ wund. I impɔtant fɔ bigin sloslo, kip di rayt fɔm, ɛn smɔl smɔl fɔ mek yu gɛt mɔ pawa as yu ebul fɔ chenj ɛn trɛnk de go bifo. If dɛn gɛt ɛni prɔblɛm ɔ pen, dɛn fɔ stɔp fɔ du di ɛksesaiz ɛn go to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi.

Ki kitiibwa eby'okukozesa omuntu Dabl nilin shin strɛch?

• Stand Shin Stretch: Dis vεshכn de mek yu tinap εn put di tכp pat pan yu fut pan wan stebul sεf, jכnt prεs dכn fכ strεch yu shin.
• Wall Shin Stretch: Na ya, yu tinap fes wan wol wit yu an dεm pan di wol fכ sכpכt, εn bεnd wan kכn we yu de kip di כda leg strεt εn il grכn fכ strεch di shin.
• Fom Rola Shin Stretch: Insay dis vεryushכn, yu de yuz fכm rכla כnda yu shins we yu de na plank posishכn, de rol bak εn go bifo fכ strεch εn masaj di shin mכsul dεm.
• Resistance Band Shin Stretch: Dis min se yu fɔ sidɔm wit yu leg dɛn we yu es ɔp bifo yu, rap wan resistance band rawnd yu fut, ɛn pul bak jisnɔ fɔ strɛch yu shin.

Eby'okukozesa omulungi okugabana n'eby'omanyi Dabl nilin shin strɛch?

• di Kalf rayz: di kalf rayz de εp fכ mek di mכsul dεm we de rawnd di shin εn ankl strכng, we kin mek di Double Kneeling Shin Stretch wok fayn bay we i de inkrεs di כvala lכw leg trεnk εn stεbiliti.
• Foam Rolling the Shins: Dis eksasaiz de kompliment di Double Kneeling Shin Stretch bay we i de ɛp fɔ rilis tɛnsiɔn na di shin mɔsul dɛm, we de ɛp mɔ fɔ fleksibul ɛn ridyus di risk fɔ shin splint, we na kɔmɔn injuri fɔ di wan dɛn we de rɔn ɛn atlet.