Calves te chu an inzawm khawm thin

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Gastrocnemius, Soleus

Aahlookoonu kato Calves te chu an inzawm khawm thin

Calves Stretch hi exercise awlsam tak ni mahse a tangkai hle a, i ke hnunglam ruh pahnih: gastrocnemius leh soleus te chu a target a ni. He exercise hi infiammi, tlantu, zai thiam emaw, kea hun tam tak hmangtu tan pawh a tha hle a, a chhan chu flexibility a tichak a, taksa ruh tightness a ti tlem a, calf strain emaw Achilles tendinitis ang chi hliam a veng thei bawk. He exercise hi i taksa hnuai lam zawng zawng chakna tihpun nan, i infiamna lama i performance tihchangtlun nan leh balance leh stability tha zawk neih nan i ti duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Calves te chu an inzawm khawm thin

• Zawi zawiin i ke veilam chu hmalam hawiin ben la, i khup dinglam chu dinglam hawiin i ke dinglam chu leiah dah la.
• I hnungzang chu dinglam hawiin i hip chu hmalam pan la. I ke chu chhung lam emaw pawnah emaw herh suh la, i khup veilam chu i ke veilam chungah dah la.
• He stretch hi second 15 atanga 30 vel vawng la, chutah chuan ke thlak la, ti leh rawh.
• A tha ber tur chuan ni khatah vawi khat atanga vawi hnih tal he exercise hi ti thin ang che.

Diinguniti nge Youlooli Calves te chu an inzawm khawm thin

• Form dik: I bawnghnute i tihzauh dawnin form dik tak i neih reng a pawimawh a, chu chuan hliam i neih loh nan. Ding nghet leh sang takin ding la, i kut chu a chungah nghatin bang chhungah innghat la, i hnung lamah ke khat chu han phar la, i kekawrte chu hnuai lamah dah la, i ke chu dinglam hawiin dah rawh. I hnungzang emaw, i kekawrte emaw-ah ni lovin, i ke ruh (calf)-ah i stretch i hre tur a ni.
• Zawi zawiin Stretch: Stretch chu bounce emaw forcing emaw loh tur. Hei hi tihsual tlanglawn tak a ni a, hliam a thlen thei a ni. Chu ai chuan stretch chhungah zawi zawiin innghat la, second 15-30 vel chelh rawh. Pulling sensation i nei tur a ni a, mahse a hrehawm tur a ni lo.
• Consistency: A tha ber tur chuan i bawnghnute chu hrual fo ang che. I nitin nunphungah pawh telh tum ang che

Calves te chu an inzawm khawm thin Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Calves te chu an inzawm khawm thin?

Ni e, a bul tanna tan chuan calf stretch exercise hi an ti thei ngei ang. Exercise bulpui a ni a, flexibility leh hliam venna atan a hlawkthlak hle. Hetah hian calf stretch exercise awlsam tak, a bul tanna tur exercise awlsam tak kan rawn tarlang e: 1. Bang emaw exercise hmanraw nghet tak emaw atanga kutphah sei zawnga ding tur. 2. I ke dinglam chu i ke veilam hnung lamah dah rawh. 3. I ke veilam chu zawi zawiin hmalam pan la, i khup dinglam chu dinglam hawiin i ke dinglam chu leiah dah la. 4. I hnungzang chu dinglam hawiin i hip chu hmalam pan la. I ke chu chhung lam leh pawn lam hawiin rotate suh. 5. Second 15 atanga 30 vel stretch chu vawn tlat tur a ni. 6. Ke dang hmangin ti leh rawh. Stretch hmain warm up hmasa phawt tur a ni tih hre reng la, natna thlenga stretch ngai suh. Hriselna lama harsatna i neih chuan exercise thar i tan hmain doctor emaw physical therapist emaw i zawt hmasa phawt a tha.

Ahilwunildiimbu tayekoo kadu Calves te chu an inzawm khawm thin?

• The Downward Dog: He yoga pose hian bawnghnute chu a tizau a, ke pali atanga tan tir la, chutah chuan i hip te chu chawi sangin, i ke dinglam a, i kekawrte chu lei lam hawiin i nawr tir a ni.
• The Stair Calf Stretch: Hei hi step-a ding chungin i ke ball te chu step-ah dahin i kekawrte chu a innghat a, chutah chuan i kekawrte chu step hnuaiah hnuai lamah hniam la, i kekawrte chu i hrual ang.
• The Seated Calf Stretch: Hetiang variation-ah hian i ke hmalam hawiin leiah i thu a, i ke bulah resistance band i loop a, zawi zawiin band chu i lam hawiin i hrual a, i calf chu i hrual a ni.
• The Runner’s Stretch: He stretch hian i ke dinglam hmalam pan a, i ke veilam hnunglam pan a, chutah i khup dinglam ben a, i veilam dah reng a ni

Biliindahimbu adoolodiilwuu yabuu diibadi Calves te chu an inzawm khawm thin?

• Jumping jacks hi exercise dang a ni a, calf stretch a tichak a, taksa hnuai lam, a bik takin calves te chu a engage a, explosive movement a mamawh a, hei hian muscle elasticity leh strength tihpunna kawngah a pui thei a ni.
• Lunges hian calf stretch te hi a tichak thei bawk a, balance leh stability a mamawh avangin, hei hian calf muscle te a engage a, chutih rualin i taksa hnuai lam range of motion leh flexibility a ti sang bawk.