Single hiel drop akilis stret
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Single hiel drop akilis stret
di Singl Il Drop Akilis Stretch na wan ifektiv eksasaiz we dεn mek fכ mek di Akilis tεndon εn di kכlf mכsul dεm fכ fleksibul εn trεnk. I kin bɛnifit mɔ fɔ di wan dɛn we de rɔn, di wan dɛn we de ple spɔt, ɔ di wan dɛn we de wɛl frɔm di bad bad tin dɛn we dɔn apin na dɛn leg. If yu put dis strɛch insay yu rutin, dat kin ɛp fɔ mek yu atlet wok fayn, i kin mek yu balans bɛtɛ, ɛn i kin mek yu nɔ gɛt bɔku bɔku injury dɛn we gɛt fɔ du wit di mɔsul dɛn we de na yu leg we tayt ɔ wik.
Okukubidde ku: Nkugiyigisa Single hiel drop akilis stret
- Smɔl smɔl, es yusɛf ɔp pan yu tu fut finga dɛn, ɛn yuz yu an dɛn fɔ sɔpɔt yu.
- Smɔl smɔl, put yu rayt fut dɔŋ bak dɔŋ, lɛ yu il drɔp dɔŋ di lɛvɛl we di stɛp de, ɛn mek yu lɛft fut es ɔp.
- hכl dis posishכn fכ lεk 15-30 sekכnd, fil di strεch na yu rayt Akilis tεndon εn di kכlf mכsul.
- Ritɔn to di fɔs pozishɔn ɛn ripit di prɔses wit yu lɛft fut, chenj chenj bitwin di leg dɛn fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Single hiel drop akilis stret
- Kɔrɛkt Bɔdi Alaynɛshɔn: Tinap lɔng na di ed pat pan stɛp ɔ pletfɔm, ɛn wan fut de hang na di ed. Mek shɔ se yu hip dɛn skwea, yu bak stret, ɛn yu sholda dɛn rilaks. Nɔ ledɔm bifo ɔ bak, bikɔs dis kin mek yu bak ɛn yu hip strɛs we yu nɔ nid.
- Kontrol Muvmεnt: Lכs yu il tכwεd di grכn sloslo εn kכntrol te yu fil se yu kכlf εn Akilis strεch. Nɔ bounce ɔ yuz jɔk muvmɛnt, bikɔs dis kin mek di mɔsul dɛn strɛs ɔ wund.
- Nɔ Stret Ova: I impɔtant fɔ fil saful wan, nɔto pen. If yu fil pen, yu de push tu
Single hiel drop akilis stret Ebitala by'omuyigiriza
Mwebale kuteekamu Single hiel drop akilis stret?
Yes, di wan dɛn we de bigin kin du di Single Heel Drop Achilles Stretch ɛgzampul. Na simpul ɛn fayn ɛgzampul fɔ strɛch di Akilis tɛndon ɛn di kalf mɔsul dɛn. Bɔt, i impɔtant fɔ du am kɔrɛkt wan fɔ mek yu nɔ wund. Na dis na aw fɔ du am: 1. Stand na di edj fɔ wan stɛp ɔ rayz pletfɔm, wit yu il dɛn we de hang ɔf di ed. 2. Hol pan wɔl ɔ relin fɔ sɔpɔt. 3. Smɔl smɔl, put wan il dɔŋ dɔŋ di lɛvɛl we di stɛp de, ɛn mek di ɔda fut flat na di stɛp. 4. Hol di strεch fכ lεk 15-30 sekכnd, dεn rayz di il bak כp to di lεvεl fכ di stεp. 5. Swich fut ɛn ripit di strɛch wit di ɔda fut. Mɛmba fɔ kip yu muvmɛnt slo ɛn kɔntrol ɔltɛm, ɛn nɔ ɛva bounce ɔ fos di strɛch. If yu fil ɛni pen, stɔp fɔ du ɛksɛsayz. Jɔs lɛk ɛni nyu ɛksɛsayz, i bɛtɛ fɔ tɔk to pɔsin we de mɛn yu bɔdi ɔ pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se yu de du di ɛksɛsayz
Ki kitiibwa eby'okukozesa omuntu Single hiel drop akilis stret?
- Singl-Leg Bent Knee Heel Drop: Insay dis vεryushכn, di kכn fכ di strεch leg de bεn sכmtεm, i de tכk difrεn fayv dεm na di Akilis tεndon.
- Wall-based Single Heel Drop: Yu kin du dis vεryushכn bay we yu le pan wan wכl fכ sכpכt, we kin εp fכ mεnten bεlε we yu de strεch.
- Elevated Single Heel Drop: Dis vεshכn involv fכ du di strεch pan εlevεt sεf lεk stεp, we kin inkrεs di strεch in intensiti.
- Sit Singl Il Drɔp: Dɛn kin du dis chenj we pɔsin sidɔm, we kin mek i nɔ strɔng ɛn i kin fayn fɔ di wan dɛn we gɛt balans prɔblɛm ɔ di wan dɛn we de bigin.
Eby'okukozesa omulungi okugabana n'eby'omanyi Single hiel drop akilis stret?
- Sitεd Kכl Strεch: Dis εksεsayz de tכk bכt di kכlf mכsul dεm εn di Akilis tεndon bak, we de gi difrεn angle fכ strεch we kin εnhans di fleksibiliti εn rεnj כf muvmεnt bεnεfit dεm fכ di Singl Il Drop Akilis Strεch.
- Dכg dכg: Dis yoga poz de strεch di כl posita chen, inklud di kכlf dεm εn di Akilis tεndon, we de gi ful bכdi kompliment to di fכkus strεch fכ di Singl Il Drop Akilis Strεch.
Amagamba ag'ewayogenze Single hiel drop akilis stret
- Akilis Stretch Ɛksesaiz
- Bɔdi Weyt Kalf Ɛksesaiz
- Single il drop wokaut
- Bodiweit Akilis Stretch
- Ɛksesaiz we de mek di kaw pikin dɛn strɔng
- No Ekwipmɛnt Kalf Wokɔt
- Il Drɔp Stretch we yu de yuz
- At-Home Akilis Wokɔt
- Single hiel drop kalf stret
- Bɔdiweyt Ɛksesaiz fɔ Kaw pikin dɛn