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 hi fitness level hrang hranga mimal tan exercise \angkai tak a ni a, a bik takin an flexibility tihpun, balance tihchangtlun leh ke emaw, ke emaw strain avanga harsatna tihziaawmna tur zawngtute tan chuan exercise \angkai tak a ni. A bik takin infiammi, tlantu, zai thiam emaw, kea darkar rei tak hmang thin tan pawh a tangkai hle. He stretch hi i routine-ah telh hian hliam i veng thei a, taksa tihchakna hrang hrangah i performance a ti tha thei a, ke leh ke ruh hriselna zawng zawngah a pui thei bawk.

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

• Zawi zawiin ke pakhat chu i hmaah phar chhuak la, i kekawrte chu leiah dah la, i ke ruhte chu van lam hawiin chawi sang la, i ke ruh chu tizau rawh.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, i ke ruh leh i ke ruh hnunglam a stretch chu hre rawh.
• Zawi zawiin i ke chu a bul tanna hmunah dah leh la, ke dang hmangin stretch chu ti leh rawh.
• He exercise hi vawi tam tak tih nawn leh la, ke tin inkara inthlak danglamin, a tha ber tur chuan ti rawh.

Diinguniti nge Youlooli Ke leh Kekawrte chu a inzawm khawm

• Form dik tak: Stretch i tih hian i form chu a dik em tih enfiah thin ang che. Basic ankle stretch atan chuan i hmaah i ke phar chungin leiah thu rawh. I kut hmangin hmalam pan la, i ke ruhte chu zawi zawiin i taksa lam hawiin kir leh rawh. I hnungzang chu dinglam hawia dah la, i ke thleng tur chuan hunch over suh. Hei hian i ke ruhte i tizau ang a, i hnungzang i ti na lo ang.
• Zawi zawiin Stretch: Stretch laiin bouncing emaw jerky movement emaw tih loh tur. Hengte hian taksa peng hrang hrangah micro-tears a siam thei a, natna leh hliam a thlen thei a ni. Chu ai chuan second 15-30 chhungin zawi zawiin stretch chu ti sang zawk ang che. Hei hian i taksa ruhte a phalsak a ni

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 Feet and Ankles Stretch exercise hi an ti thei ngei ang. He exercise hi a awlsam a, a hlawkthlak hle a, flexibility tihpun leh hliam hlauhawmna tihziaawmna atan a tangkai hle. Zawi zawiin tan a pawimawh fo a, zawi zawiin stretch intensity tihpun a pawimawh fo a, chutiang chuan engmah strain emaw hliam emaw a awm loh nan. Hrisel lohna emaw, natna emaw a awm chuan exercise hi tihtawp nghal tur a ni.

Ahilwunildiimbu tayekoo kadu Ke leh Kekawrte chu a inzawm khawm?

• Standing Calf Stretch-ah hian bang lam hawia ding tur a ni a, mit level-a bang chungah kut dah la, chutah chuan ke pakhatin hnungtawlh la, i kekawrte chu leiah dahin i kekawr bul leh kekawrte chu i tizau tur a ni.
• Towel Foot Stretch tih hian i ke phar chungin thut a, i ke ruhteah towel i khuh a, towel chu zawi zawiin hnunglam hawiin i ke leh ke ruhte chu i hrual a ni.
• Stair Stretch ah hian step pakhata ding chungin i kekawrte chu a sir atanga innghatin, chutah chuan i kekawrte chu hnuai lam hawiin i kekawrte leh kekawrte chu tihzauh a ngai a ni.
• Downward Dog Yoga Pose hi ke leh kekawrte hrualna tha tak a ni bawk a, chutah chuan i kut leh khup atanga tan a, chutah chuan i hip i chawi sang a, i ke i dinglam a, i kekawrte chu lei lam hawiin i nawr leh thin.

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

• Toe Curls: I ke hnuai lam ruh (muscles) te an thawk a, Feet and Ankles Stretch te chu an tichak a, ke chakna zawng zawng leh flexibility a ti tha zawk a ni.
• Ankle Circles: He exercise hian ke ruh chhunga range of motion a ti tha a, hei hian Feet leh Ankles Stretch a tichak thei a, stiffness a tihziaawm bakah ke ruh flexibility a tichak thei bawk.