Ke leh Kekawrte chu a inzawm khawm

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Ke leh Kekawrte chu a inzawm khawm

Feet and Ankles Stretch exercise hi thil \ha tak a ni a, a bul berah chuan i ke leh ke ruh ruh, ligament leh ruhkawr te a target a, chu chuan flexibility leh chakna a tipung a ni. He exercise hi infiammi, tlantu, zai thiam emaw kea hun tam tak hmangtu tan pawh a tha hle a, hliam venna atan a pui thei a, ke leh ke ruh natna a tiziaawm thei bawk. Mimal tinte chuan he stretch hi tih an duh ang a, chu chu mobility tihchangtlun nan, strain hlauhawmna tihziaawmna atan leh ke hriselna zawng zawng tihhmasawn nan a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Ke leh Kekawrte chu a inzawm khawm

• Zawi zawiin i ke chu hmalam hawiin han phar la, i ke ruhte chu i taksa atanga hla takah i kal theih ang tawkin i kawhhmuh ang che.
• Hetiang dinhmun hi second 20-30 vel vawng la, i ke ruh leh i ke arch-ah te chuan zawi zawiin a inzawm tih hria ang che.
• A dawtah chuan i ke ruhte chu i taksa lam hawiin hnunglam hawiin i ke chu flex la, second 20-30 vel chelh leh la, i ke ruh hnunglam chu tizau rawh.
• Heng step te hi round engemaw zat ti leh la, overstretch emaw, natna thlen lo emaw turin fimkhur rawh.

Diinguniti nge Youlooli Ke leh Kekawrte chu a inzawm khawm

• Proper Posture: Ke leh ke ruhte stretch i tih lai hian posture dik tak i vawng reng tur a ni. I ke hip-width-a inhlat la, i ke pahnihah i rit zawng inang tlang taka sem darh chungin sang takin ding rawh. Hma lam emaw hnunglam emawa innghah lutuk loh tur a ni, hei hian i taksa ruh a ti na thei a, hliam a thlen thei bawk.
• Zawi zawiin I ke leh kekawrte i han hrual dawnin zawi zawiin tih ngei ngei tur a ni. Bouncing emaw jerky movement emaw tih loh tur a ni a, chu chuan hliam a thlen thei a ni. Chu ai chuan stretch tin chu second 20 atanga 30 vel vawng la, thlah la, ti leh rawh.
• I Taksa Ngaithla rawh: I insiam lai hian hrual nêm tak emaw, nuam lo deuh emaw i neih chu thil pangngai a nih laiin, natna i nei ngai lo vang.

Ke leh Kekawrte chu a inzawm khawm Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Ke leh Kekawrte chu a inzawm khawm?

Ni e, a bul tanna tan chuan ke leh ke ruh hrual hi an ti thei ngei ang. Heng exercise te hi a tan tirh tan chuan a tha fo thin a, a chhan chu flexibility a ti tha thei a, muscle tension a tihziaawm thei a, hliam hlauhawmna a ti tlem thei bawk. Zawi zawiin tan a pawimawh fo a, zawi zawiin stretch intensity tihpun a pawimawh fo a, chutiang chuan taksa ruhte chu a inzawm lutuk emaw, a hliam emaw a nih loh nan. Tin, a bul tanna tan pawh fitness professional hnen atanga thurawn lak a tha hle a, stretch dik tak an tih theih nan.

Ahilwunildiimbu tayekoo kadu Ke leh Kekawrte chu a inzawm khawm?

• The Standing Calf Stretch: Bang lam hawiin ding la, ke pakhat chu ke dang hmaah dah la, chutah chuan i hnunglam kephah chu leiah dahin hmalam pan la, bawnghnute leh ke ruh chu tizau rawh.
• The Downward Dog Pose: He yoga pose hian i hamstrings leh back a tizau mai bakah i ke leh kekawrte pawh a tizau a, i kekawrte chu lei lam hawiin a tizau bawk.
• The Towel Foot Stretch: I ke chu i hmaah dinglam hawiin leiah thu la, chutah chuan towel hmangin i ke ball chu khuh la, zawi zawiin i lam hawiin hrual la, i ke leh kekawrte chu han hrual rawh.
• The Heel Cord Stretch: I kut chu bang chungah nghatin ding la, ke pakhat chu a hnung lamah dah la, i hnunglam kekawrte chu zawi zawiin leiah nawr thla la, i ke ruh hnunglam chu i hrual ang.

Biliindahimbu adoolodiilwuu yabuu diibadi Ke leh Kekawrte chu a inzawm khawm?

• Toe Curls: Toe curls hian ke leh ke ruhte chu a thawk a, an chakna leh an inthlak danglam theihna a tipung a, hei hian Feet leh Ankles Stretch atanga hlawkna an hmuh chu direct-in a tihlawhtling a ni.
• Ankle Circles: Ankle circles hi ankles-a range of motion leh flexibility tihpunna atan a tha hle a, hei hian Feet and Ankles Stretch a tichak a, joint mobility a tichak zual a, hliam hlauhawmna a ti tlem bawk.