Achilles-a chu a chhuak a

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Achilles-a chu a chhuak a

Squatting Achilles Stretch hi exercise \angkai tak a ni a, a bul berah chuan Achilles tendon a target a, a flexibility leh chakna a tipung a ni. Infiammi, tlan chak emaw, mimal emaw, ke hnuai lam ruh tichhe thei thil lian tham tak ti thinte tan a tha hle. Hetiang stretch tih hian hliam venna kawngah a pui thei a, ke ruh zawng zawng a tichak thei a, balance tha zawk a siam thei bawk a, fitness regimen eng pawha hmanraw hlu tak a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Achilles-a chu a chhuak a

• Zawi zawiin i taksa chu deep squat position-ah hniam la, a theih chuan i kekawrte chu leiah dah la.
• I kekawrte chu lei atanga a lo chhuak a nih chuan, a hnuaiah yoga mat emaw towel emaw roll-up dah la, a thlawp theih nan.
• I ke emaw i ke emaw chu chelh la, i elbows chu i khup chhung lam ah press la, pawn lam hawiin nawr la, stretch thuk zawk rawh.
• Hetiang dinhmun hi second 30 atanga minute khat vel vawng la, i bawnghnute leh Achilles tendon-a stretch-ah ngaihtuah la, zawi zawiin ding dinhmunah chho leh rawh.

Diinguniti nge Youlooli Achilles-a chu a chhuak a

• Positioning dik: I ke hip-width-a inhlat takin ding la, zawi zawiin i taksa chu squatting position-ah dah rawh. I kekawrte chu leiah a flat tur a ni a, i khup chu i ke ruh nen a inmil tur a ni. I kekawrte chu lei atanga a lo chhuak a nih chuan i Achilles tendons leh calf muscles te a tight tihna a ni.
• Hold the Stretch: Squatting position-a i awm tawh chuan second 30 atanga minute 1 vel chutah chuan awm rawh. Hei hian i Achilles tendon leh calf muscle te chu a tizau thei ang. Thil tihsual tlanglawn tak tak pumpelh tur:
• Bouncing: Squatting Achilles Stretch an tih laiin miten an tihsual tlangpui pakhat chu bouncing hi a ni. Bouncing hian taksa ruh chhungah mittui te te a siam thei a, natna leh hliam a thlen thei bawk. Chu chu

Achilles-a chu a chhuak a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Achilles-a chu a chhuak a?

Ni e, a bul tan tan tan chuan Squatting Achilles Stretch exercise hi an ti thei ang. Mahse, hliam tuar lo turin form leh technique dik tak a pawimawh tih hriat reng a pawimawh. I tan tirh tan chuan modified version atanga tan emaw, trainer pakhatin exercise kalpui dan tur a kaihruai che emaw i duh mai thei. I taksa thu ngaithla fo la, natna i hriat chuan chawlhsan rawh.

Ahilwunildiimbu tayekoo kadu Achilles-a chu a chhuak a?

• The Wall Lean Achilles Stretch: Wall atanga feet tlemte hlaah ding la, i ke pakhat chu i hnung lamah dinglam hawiin, i ke pahnih chu leiah dah la, hmalam pan la, bang lam hawiin Achilles tendon chu hrual rawh.
• The Step Drop Achilles Stretch: I ke balls nen step pakhatah ding la, i kekawrte chu step level hnuaiah dah la, Achilles tendon chu stretch rawh.
• The Seated Towel Achilles Stretch: Leiah i thut laiin i ke ball chu towel hmangin loop la, towel chu zawi zawiin i lam hawiin hrual la, i ke chu dinglam hawiin Achilles tendon chu hrual rawh.
• The Standing Calf Stretch: Bang lam hawiin ding la, ke pakhat chu ke dang hmaah dah la, i kut chu bang chungah hmet la, hmalam pan la, i ke hnunglam leh kekawrte chu dinglam hawiin dah rawh

Biliindahimbu adoolodiilwuu yabuu diibadi Achilles-a chu a chhuak a?

• Lunges hi exercise dang a ni a, Squatting Achilles Stretch a tichak thei bawk. Anni hian muscle group inang chiah chiah an target a, quadriceps, hamstrings, leh glutes te pawh an target a, mahse calves te pawh an target a, taksa hnuai lam zawng zawng chakna leh flexibility a ti tha zawk a ni.
• Downward-facing dog yoga pose pawh a hlawkthlak hle. He pose hian posterior chain of muscles zawng zawng a tizau a, Achilles tendon pawh a tizau a, hei hian Squatting Achilles Stretch thatna a tichak thei a, chu chuan flexibility leh chakna a tipung thei a ni.