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

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

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

Ankle - Plantar Flexion - Articulations exercise hi a hlawkthlak hle a, a tum ber chu ke ruh vel a thau te tihchak a, flexibility tihchangtlun a, ke hriselna zawng zawng tihchangtlun a ni. A bik takin infiammi, zai thiam, emaw mimal ke ruh hliam atanga dam leh chakna leh inthlak danglam ngai te tan a tha hle. He exercise hi tih fo hian mimal tinte chuan an kal theihna a tichak thei a, nakin lawkah hliam an tuar theihna tur a ti tlem thei a, ke leh ke ruh chakna mamawh thila an performance a tichak thei bawk.

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

• Zawi zawiin i ke ruhte chu lei atangin chawi sang la, i ke ruhte chu leiah nghet takin dah la, he movement hian i ke ruh articulation lam a ngaihtuah tur a ni.
• Hetiang dinhmun hi rei lo te chhung chu vawng tlat la, i ke ruh (calves) a stretch leh i ankle muscles engagement te chu hre rawh.
• Zawi zawiin i kekawrte chu leiah hnuai lam pan leh la, i ke chu a bul tanna hmunah dah leh rawh.
• He exercise hi reps duh zat atan ti leh la, movement tinah control leh precision neih reng theih nan enfiah rawh.

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

• Controlled Movements: Zawi zawiin i ke chu hnuai lamah nawr la, gas pedal i hmet ang maiin, chutah chuan zawi zawiin a bul tanna hmunah kir leh rawh. Hetah hian a pawimawh ber chu controlled taka movement tih a ni a, jerky emaw rushed motion emaw inhliam theihna tur pumpelh a ni.
• Consistent Repetitions: I repetition-ah hian inmilna neih tum ang che. Thil tihsual tlangpui chu reps tam lutuk tih rang lutuk hi a ni. Chu ai chuan, 10 aṭanga 15 ang chi repetition engemaw zat tih chu ngaihtuah la, i chakna a ṭhat chhoh zel chuan zawi zawiin tipung rawh.
• Overextension pumpelh: Thil tihsual tlanglawn tak chu nawr nasat lutuk hi a ni a, chu chuan ke ruh chu overextension a thlen thin. Hei hian strain emaw injury emaw a thlen thei. I taksa thu ngaithla fo la, natna i hriat chuan chawlhsan rawh.
• Hman dan tur

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

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

Ni e, a bul tan tan tan chuan Ankle - Plantar Flexion - Articulations exercise hi an ti thei ang. He exercise hi a awlsam khawp mai a, i ke ruhte chu i kawhhmuh a, ballerina ang bawkin, ke ruh a ti flex a ni. Ankle mobility leh chakna tihchangtlun nan a tha hle. Mahse, exercise dang ang bawkin, hliam tuar lo turin zawi zawiin tan a, zawi zawiin a chakna tihpun a pawimawh. Exercise dik taka i tih theih nan fitness professional emaw physical therapist emaw nena inrawnkhawm hi a tha fo thin.

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

• A danglamna dang chu standing calf raise a ni a, chutah chuan platform sang takah i ding a, i kekawrte chu platform level hnuaiah i dah a, chutah chuan a sang thei ang bera i chawi sang a, i ke ruh chu i flex thei a ni.
• Single leg calf raise hi version dang a ni a, ke pakhata ding a, i ke ruh i flex a, i taksa i chawi sang a, hei hian a rit zawng zawng chu ke ruh pakhatah a awm vek avangin a chakna a tipung a ni.
• Donkey calf raise hi variation dang a ni leh a, chutah chuan i kawr ah i ben a, calf raise i ti a, hei hian ankle leh calf-a muscle hrang hrang a target a ni.
• A tawp berah chuan jump rope exercise-ah hian ankle plantar flexion pawh a tel a, chutah chuan i ke ball-ah i zuang a, i tla thla a, hei hian ankle muscle tichak turin a pui a ni.

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

• Seated Ankle Dorsi Flexion: Ke hnuai lam (a bik takin tibialis anterior)-a taksa peng hrang hrangte hnathawh hian he exercise hian ankle joint vel a chakna leh flexibility inthlau tak a neih theih nan a pui a, hei hian plantar flexion movement a thlawp thei a, hliam awm thei tur pawh a veng thei bawk.
• Heel Walks: He exercise hian ke tibialis anterior leh extensor muscle te a tichak a, hei hian plantar flexion deceleration a control a, movement chhunga ankle joint control zawng zawng leh stability a ti tha zawk a ni.