A kephah ding chungin Achilles Stretch a awm

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A kephah ding chungin Achilles Stretch a awm

Standing Toe Up Achilles Stretch hi exercise awlsam tak mahse tangkai tak a ni a, Achilles tendon leh calf muscle-a flexibility leh strength tihchangtlunna tura ruahman a ni. Infiammi tan a tha hle a, a bik takin tlantu leh high-impact sports-a inhmang, ke hnuai lam chak leh flexible tak tak mamawh tan a tha hle. He exercise hi i routine-a telh hian Achilles tendonitis ang chi hliam a veng thei a, athletic performance a tichak thei a, overall mobility leh balance a ti tha thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A kephah ding chungin Achilles Stretch a awm

• I ke chu dinglam hawiin i hip te chu zawi zawiin hmalam pan la, i kephah chu leiah a awm reng tih enfiah rawh.
• I bawnghnute leh i ke hnuai lam hnunglam, i Achilles tendon chu a inzawm tih i hre tur a ni.
• Hetiang dinhmun hi second 20-30 vel vawng reng la, a stretch chu hre la mahse a na thlengin i hre lo.
• Stretch chu thlah la, ke dang tan exercise chu ti leh rawh.

Diinguniti nge Youlooli A kephah ding chungin Achilles Stretch a awm

• Positioning dik: Ding chungin ding la, i ke ball chu step emaw curb emaw ang chi hmun sang takah dah rawh. I kekawrte chu a sir atanga innghat tih enfiah rawh. Hei hi bul tanna hmun a ni. Thil tihsual tlanglawn tak takte chu hmalam pan lutuk emaw, i ke dinglam vawn loh emaw te hi a ni. I taksa chu ding chungin a awm tur a ni a, i ke inzawm chu a dinglam thei ang bera awm tur a ni.
• Zawi zawiin Stretch: I kephah leh Achilles tendon-a stretch i hriat hma loh chuan zawi zawiin i kephah hnuai lam pan la. I kekawrte chu rang lutuk emaw, hla lutuk emawa nawr thlak tihsual kha pumpelh rawh. Hei hian strain emaw injury emaw a thlen thei. Stretch chu zawi zawiin control tur a ni.
• Hold and Repeat: Stretch chu second 15-30 chhung vawng la, zawi zawiin i kekawrte chu a bul tanna hmunah chawi leh rawh.

A kephah ding chungin Achilles Stretch a awm Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A kephah ding chungin Achilles Stretch a awm?

Ni e, a bul tan tan tan chuan Standing Toe Up Achilles Stretch exercise hi an ti thei ngei ang. Stretch awlsam leh tangkai tak a ni a, Achilles tendon leh calf muscle te a target a ni. Hetiang hi a ni: 1. Bang lam hawiin ding la, i kut chu mit level velin bang chungah dah rawh. 2. I ke i hrual duh chu i ke dang hnung lamah step khat vel dah la, i hnunglam kephah chu leiah dah la. 3. I khup hmalam chu i ke hnunglam a stretch i hriat thlengin bend rawh. 4. Second 15-30 vel stretch chu vawn la, chutah chuan ke dang lamah switch leh rawh. 5. Ke pakhatah vawi 2-3 vel hetiang hian tih leh thin ang che. I hnungzang dik taka vawn a pawimawh a, overstretch loh a pawimawh tih hre reng ang che. Natna i neih chuan exercise kha titawp rawh. Exercise tih dan tur i hriat chian loh chuan fitness professional emaw physiotherapist emaw nena inrawnkhawm hi a tha fo thin.

Ahilwunildiimbu tayekoo kadu A kephah ding chungin Achilles Stretch a awm?

• Wall Push-Up Achilles Stretch: Hetiang variation-ah hian wall atanga kut khata seiah i ding a, i kut chu i kephah san zawngin bang chungah i dah a, chutah chuan ke khat hnunglam i pan a, i kephah chu leiah dahin Achilles chu i hrual thei a ni.
• Staircase Achilles Stretch: Hetah hian step pakhatah i ding a, i kekawrte chu a sir atanga innghatin i kekawrte chu a hnuai lam hawiin Achilles tendon chu i hrual a.
• Towel Achilles Stretch: Hetiang variation atan hian i ke phar chungin i thu a, i ke bulah towel i loop a, chutah chuan towel chu zawi zawiin i lam hawiin i hrual a, i ke ruhte chu i chawi sang a ni.
• Lunge Achilles Stretch: Hei hian ke pakhat hmanga hmalam pan lian tak a, hmalam khup ben a, ke hnunglam dinglam leh kephah ground-a dah a, hei hian Achilles tendon a tizau a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi A kephah ding chungin Achilles Stretch a awm?

• Seated Calf Stretch: He exercise hian calf muscle leh Achilles tendon te pawh a target a, Standing Toe Up Achilles Stretch ang tho a ni a, mahse seated position atang chuan angle danglam tak a pe a, hei hian overall flexibility a ti sang thei a ni.
• Downward Dog: He yoga pose hian posterior chain zawng zawng a tizau a, calves leh Achilles tendon te pawh a tizau a, Standing Toe Up Achilles Stretch chu a tichak a, overall flexibility leh balance a tipung a ni.