Khup a kephah hnuai lam Achilles Stretch

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Khup a kephah hnuai lam Achilles Stretch

Kneeling Heel Down Achilles Stretch hi exercise \angkai tak a ni a, a bul berah chuan Achilles tendon a target a, a flexibility leh strength-ah a pui a ni. Infiammi tan chuan workout tha tak a ni a, a bik takin tlan chak leh high-impact sports-a inhnamhnawih te tan chuan workout tha tak a ni a, ke hnuai lam tightness emaw strain emaw avanga hliam tuar lo turin a pui a ni. He stretch hi i routine-a telh hian i performance a ti tha thei a, i range of motion a ti sang thei a, Achilles tendonitis vei theihna a ti tlem thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Khup a kephah hnuai lam Achilles Stretch

• I ke hnunglam kephah chu zawi zawiin lei lam hawiin hnuai lam hawiin hmet la, i hnungzang chu dinglam hawiin dah la, i hnunglam khup chu lei nen inzawm tir rawh.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, i Achilles tendon leh calf muscle-a stretch awm chu hre rawh.
• Zawi zawiin stretch chu thlah la, ke dang lamah switch la, chutiang chuan ti leh rawh.
• A tha ber tur chuan he stretch hi ke khatah vawi 2 atanga vawi 3 vel tih tur a ni.

Diinguniti nge Youlooli Khup a kephah hnuai lam Achilles Stretch

• Keep Heel Down: Thil tihsual tlanglawn tak chu ke hnunglam kephah lei atanga chawi chhuah hi a ni. Achilles tendon tha taka i tihzauh theih nan i kephah hnuai lam dah hi a pawimawh hle. I kephah a sang chuan stretch atanga hlawkna kimchang i hmu dawn lo.
• Hma lam hawiin: Stretch chhungah hmalam pan la, mahse i taksa chu dinglam hawiin i hnungzang chu dinglam hawiin awm tir rawh. Hmalam pan lutuk emaw, slouching emaw hian stretch effectiveness a ti tlem thei a, i hnungzang ah strain a siam thei bawk.
• Hold the Stretch: Stretch hi second 30 tal vawn la, minute 1 thleng vawng la, hlawkna tam ber i hmu ang. Stretch kal tlanga tlan chak hi thil tihsual tlanglawn tak a ni a, mahse a ni

Khup a kephah hnuai lam Achilles Stretch Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Khup a kephah hnuai lam Achilles Stretch?

Ni e, a bul tanna tan chuan Kneeling Heel Down Achilles Stretch exercise hi an ti thei ang. Stretch awlsam tak a ni a, Achilles tendon leh calf muscle te a target a ni. A tih dan tur kaihhruaina bulpui chu hetiang hi a ni: 1. Khup pakhata khup atanga tan tur. I khup hnunglam chu i hrual lai kha a ni tur a ni. 2. I ke hnunglam chu leiah flat takin dah la. 3. I hnungzang dinglam hawi chungin hmalam pan la, i hnungzang chu leiah dah rawh. 4. I ke hnuai lam hnunglam a stretch chu i hre tur a ni. Incheina chu zawi zawia thunun reng tur a ni tih hre reng la, natna i hriat chuan nawr thui lutuk suh. Tin, i stret hmain tlem tal in warm up hmasa phawt a tha bawk. Hriselna lama harsatna emaw, hliam emaw i neih chuan exercise thar i tih tan hmain doctor emaw physical therapist emaw inrawn hmasak a tha ber.

Ahilwunildiimbu tayekoo kadu Khup a kephah hnuai lam Achilles Stretch?

• Standing Wall Stretch: Hetiang variation-ah hian wall hmaah i ding a, ke pakhat chu hmalam hawiin, pakhat chu hnunglam hawiin i ding a ni. I Achilles chu tizau turin i hnunglam kephah chu leiah dah chungin bang chhungah innghat rawh.
• Incline Board Stretch: Incline board emaw wedge emaw hmangin i ke chu i kephah hnuai lam hawiin, ke ruhte chu chawi sangin dah rawh. I Achilles tendon chu tizau turin hmalam pan rawh.
• Staircase Stretch: Staircase-ah ding la, i ke ruhte chu stair-ah dahin, i kekawrte chu hrual chhuakin ding rawh. I kekawrte chu stair level hnuai lamah hniam la, i Achilles tendon chu i tizau ang.
• Towel Pull Stretch: Leiah i thut laiin i ke ball vel chu towel hmangin loop la. Towel chu i lam hawiin hrual la, i ke chu dinglam hawiin i Achilles tendon chu tizau rawh.

Biliindahimbu adoolodiilwuu yabuu diibadi Khup a kephah hnuai lam Achilles Stretch?

• Seated Calf Stretch: Hei hi exercise dang a ni a, Kneeling Heel Down Achilles Stretch a tichak a, a chhan chu calf muscle leh Achilles tendon te pawh a target a, mahse angle danglam tak atang chuan a target a, heng hmunah te hian flexibility a ti tha a, tightness a ti tlem bawk.
• Downward Dog: He yoga pose hian posterior chain zawng zawng a tizau a, calves leh Achilles tendon te pawh a huam tel a, hei hian Kneeling Heel Down Achilles Stretch nena inmil tak a ni a, heng hmunah te hian flexibility leh mobility a tichak zual hle.