Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a

Ankle - Dorsal Flexion - Articulations exercise hi targeted workout a ni a, hei hian ankle mobility, chakna, leh ke hriselna zawng zawng a tichak a ni. Infiammi, senior emaw, ke ruh tihchangtlun emaw, ke ruh hliam atanga insiamthat emaw ngai tan pawh a tha hle. He exercise hian a hlawkpui hle a, balance tihchangtlun a pui thei a, tlu hlauhawmna a tihziaawm thei a, infiamna leh nitin thil tihnaah pawh performance a tichak thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a

• Zawi zawiin i ke hmalam chu lei atangin chawi sang la, i kekawrte chu a hmunah dah la, he chetna hi i ke ruh atanga lo chhuak tur a ni.
• Hetiang dinhmun hi second engemaw zat vawng la, i ke ruh leh i ke ruh hnunglam a stretch chu hre rawh.
• Zawi zawiin i ke chu leiah dah leh la, a bul tanna hmunah kir leh rawh.
• He exercise hi vawi 10-15 vel ti leh la, chutah chuan ke dang lamah switch la, chutiang zat chu ti leh rawh.

Diinguniti nge Youlooli Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a

• Positioning dik: I ke chu position dik taka dah ngei ngei tur a ni. I kephah chu leiah nghet takin a awm tur a ni a, i ke ruhte chu chunglam hawiin a awm tur a ni. A sir lam hawi zawng zawng chu pumpelh la, ke ruh a tichhe thei a ni.
• Controlled Movements: Thil tihsual tam ber chu exercise kalpui nghal vat hi a ni. Movement tin hi zawi zawiin leh control taka tih a pawimawh hle. Rapid emaw jerky movement emaw hian hliam a thlen thei.
• Props hman dan: Exercise tih harsatna i neih chuan towel emaw resistance band emaw hman tum ang che. I ke ball vel ah prop chu dah la, zawi zawiin i lam hawiin hrual la, chunglam panna kawngah tanpui rawh.
• Regular Breaks: A tam lutuk lo. Natna emaw, hrehawmna emaw i neih chuan exercise kha titawp nghal rawh. Chumi

Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a?

Ni e, a bul tanna tan chuan Ankle - Dorsal Flexion exercise hi an ti thei tak zet a ni. He exercise hi a tan tirh tan chuan a tha fo thin a, a chhan chu a awlsam a, ke ruh (ankles)-a flexibility leh chakna tihpun nan a pui bawk. Mahse, hliam tuar lo turin zawi zawia tan a pawimawh fo a, thawhrim lutuk loh hi a pawimawh reng a ni. Exercise neih chhunga natna a awm chuan chawlhsan a, professional rawn hmasa phawt a tha.

Ahilwunildiimbu tayekoo kadu Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a?

• Ankle Dorsiflexion with Eversion: Hetiang variation-ah hian ke chu chunglam hawiin a kephah chu pawn lam hawiin a kal a.
• Seated Ankle Dorsiflexion: He exercise version hi thut laiin tih a ni a, a tam zawkah chuan ke bulah resistance band dahin tension tihpun a ni.
• Weighted Ankle Dorsiflexion: Hetiang danglamna hi challenge tihpun leh chakna siam nan weight (dumbbell emaw ankle weight ang chi) tihpun a ni.
• Bilateral Ankle Dorsiflexion: Hei hian ke ruh pahnih hmanga dorsiflexion movement chu a ruala tih a huam a, hei hian chakna leh flexibility-a balance leh symmetry vawng reng turin a pui thei a ni.

Biliindahimbu adoolodiilwuu yabuu diibadi Ankle - Dorsal Flexion - A rilru a hah lutuk chuan a rilru a buai em em a?

• Toe Walks: He exercise hian ankle dorsiflexion-a inhnamhnawih muscle te chakna leh flexibility tichak turin a pui a ni. I ke ruhte chunga i kal hian ankle dorsiflexion-a hman thin muscle ang chiah kha i engage a, hei hian i ke ruh chakna leh i kal theihna zawng zawng a tichak thei a ni.
• Ankle Alphabet: He exercise-ah hian i ke ruh chu kawng tinrengah i sawn a, alphabet-a letter awmte chu i entawn a ni. Hei hian i ke ruh range of motion leh flexibility a ti tha thei a, hei hian Ankle - Dorsal Flexion - Articulations-a inrawlh movement bikte chu a tihlawhtling thei a ni.