Siddon Toe Fleksor Stretch we yu de sidɔm
Profayiri y'eby'okufuna
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Okuwandikira ku Siddon Toe Fleksor Stretch we yu de sidɔm
Di Seated Toe Flexor Stretch na fayn ɛgzampul we de tɔch di mɔsul dɛn na yu fut, we de mek yu ebul fɔ chenj ɛn ridyus di risk fɔ injuri we gɛt fɔ du wit yu fut. I fayn fɔ atlet dɛn, mɔ di wan dɛn we de rɔn, ɛn wan wan pipul dɛn we kin spɛn lɔng tɛm na dɛn fut. If yu put dis strɛch insay yu rutin, dat kin ɛp fɔ mek yu nɔ gɛt pen na yu fut, fɔ mek yu balans fayn, ɛn fɔ mek yu fut gɛt wɛlbɔdi.
Okukubidde ku: Nkugiyigisa Siddon Toe Fleksor Stretch we yu de sidɔm
- Lift yu rayt fut kɔmɔt na grɔn ɛn strɛch yu leg bifo yu, ɛn kip yu il na grɔn.
- Pul yu fut finga dεm bak tכwεd yu shin yuz yu an te yu fil strεch na di arch fכ yu fut εn di bak pat pan yu kaw pikin.
- Hol dis posishon fכ lεk 20-30 sekכnd, dεn rilis am sכmtεm.
- Ripit dis prכsεs wit yu lεft fut, εn kכntinyu fכ chenj bitwin di tu fut dεm fכ wan totכl tri to fayv tεm εvri wan.
Amakulu mu kubiteekamu Siddon Toe Fleksor Stretch we yu de sidɔm
- Prɔpa Fut Pozishɔn: Put yu fut pan yu ɔpɔzit knee, mek yu gɛt figa-fo shep wit yu leg dɛn. Mek shɔ se yu fut de fayn; di ankכl fכ pas di kכn sכmtεm, nכto dairekt pan am. Wan mistek we dɛn kin mek na fɔ mek di fut tu fa bak, we kin mek di ni strɛs we i nɔ nid.
- Smɔl smɔl: We yu bigin fɔ strɛch, yuz yu an fɔ pul yu fut finga dɛn bak jisnɔ to yu shin. Nɔ yank ɔ pul tumɔs, bikɔs dis kin mek yu wund. Bifo dat, aim fɔ strɛch saful wan ɛn smɔl smɔl. If yu fil pen, yu de push tu fa. Di strɛch fɔ fil na di bɔt ɔf yu
Siddon Toe Fleksor Stretch we yu de sidɔm Ebitala by'omuyigiriza
Mwebale kuteekamu Siddon Toe Fleksor Stretch we yu de sidɔm?
Yes, di wan dɛn we de bigin kin rili du di Seated Toe Flexor Stretch ɛgzampul. Na simpul ɛn fayn ɛgzampul we de ɛp fɔ strɛch ɛn mek di mɔsul dɛn na yu fut ɛn fut finga dɛn strɔng. Na dis na aw fɔ du am: 1. Sidon fo chia wit yu fut flat fo floor. 2. Ekstend wan leg out fo front of yu, kip di oda fut fo floor. 3. Point yu fut finga dɛn fɔ go bifo as yu ebul, dɔn fleks dɛn bak to yu shin as fa as yu ebul. 4. Ripit dis muvmεnt 10 tεm, dεn swich to di כda fut. Mɛmba se i impɔtant fɔ bigin sloslo ɛn smɔl smɔl yu fɔ mek yu ɛksesaiz dɛn strɔng fɔ mek yu nɔ gɛt injury. If yu fil ɛni pen we yu de du di ɛksesaiz, stɔp wantɛm wantɛm ɛn tɔk to pɔsin we sabi bɔt wɛlbɔdi biznɛs.
Ki kitiibwa eby'okukozesa omuntu Siddon Toe Fleksor Stretch we yu de sidɔm?
- Sit Band Toe Flexor Stretch: Dis vεryushכn involv wan rεsistεns bכnd. We yu sidɔm, lɔp di band rawnd yu fut finga dɛn ɛn pul am bak jisnɔ, we go mek di fut fleks dɛn strɛch dip.
- Sit anklɛ Rotashɔn: We yu de sidɔm, ɛkstɛnd yu leg ɛn rɔta yu fut insay wan sɛkɔral muvmɛnt, fleks ɛn ɛkstɛnd yu fut finga dɛn we yu de rɔta ɛvri tɛm fɔ strɛch di fut fleks dɛn.
- Sid Tawɛl Tɔ Flɛksɔ Stretch: Sidɔm wit yu leg dɛn we yu es, put smɔl tawɛl oba di fut finga dɛn na wan fut. Grap di ɛnd dɛn fɔ di tawɛl ɛn pul am bak jisnɔ fɔ strɛch di fut fleks dɛn.
- Sidɔm Il-tɔ Rɔk: We yu sidɔm, ɛkstɛnd wan leg ɛn pres yu il insay grɔn we yu de fleks yu
Eby'okukozesa omulungi okugabana n'eby'omanyi Siddon Toe Fleksor Stretch we yu de sidɔm?
- Anklɛ Sɛklɔ: Dis ɛgzampul de mek di anklɛ muv ɛn ebul fɔ chenj, we kin mek di Sit Tɔ Flɛksɔ Stretch wok fayn bay we i de alaw fɔ muv mɔ, ɛn dat mek, i de strɛch dip.
- Plantar Flexion wit Resistance Band: dis εksεsayz de mek di plantar flexors, di mכsul dεm we de strεch na di Seated Toe Flexor Stretch, we de mek bεlε bitwin di mכsul dεm fleksibiliti εn trεnk.
Amagamba ag'ewayogenze Siddon Toe Fleksor Stretch we yu de sidɔm
- Bɔdi wet kalf ɛgzampul dɛn
- Sit Toe Fleksor Stretch teknik
- Aw fɔ du Seated Toe Flexor Stretch
- Ɛksesaiz dɛn we de mek di kalf strɔng
- Bɔdi wet ɛksɛsayz fɔ kaw pikin dɛn
- Kalf we sidɔm de strɛch
- Toe flexor ɛksesaiz dɛn
- Wokɔt na os fɔ di mɔsul dɛn na di kaw
- Seated Toe Flexor Stretch tich we yu de lan
- Bɔdi wet ɛksesaiz fɔ di leg dɛn we de dɔŋ