Plantar Flexion tihzauh a ni

• Miikilindamuuma Luumbuukolu: Mtundu wa Kunthu
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Plantar Flexion tihzauh a ni

Plantar Flexion Stretch hi exercise \angkai tak a ni a, a bul berah chuan i ke ruh leh i ke ruhte chu a inthlak danglam theihna leh a chakna tihpun nan a ni. A target audience-ah hian infiammi, tlantu leh mimal ke hnuai lam emaw ke ruh hliam atanga dam lehte an tel. Mite chuan he stretch hi an ke hnathawh zawng zawng tihchangtlun nan, an infiamna lama an performance tihpun nan, hliam venna atan, leh hliam hnua dam lehna tura pui turin an ti duh ang.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Plantar Flexion tihzauh a ni

• I ke leh ke ruhte chu zawi zawiin flex la, i taksa lam hawiin hrual la, i bawnghnute leh i ke hnuai lamah a inzawm tih hriat theih nan.
• Hetiang dinhmun hi second 30 vel vawng la, i bounce loh nan emaw, stretch kha i force lo emaw tih tur a ni.
• Zawi zawiin i ke leh ke ruhte chu thlah la, a bul tanna hmunah dah leh rawh.
• He exercise hi a vaiin vawi 3 atanga vawi 5 vel tih leh la, ke dang pawh chutiang bawka tih ngei ngei tur a ni.

Diinguniti nge Youlooli Plantar Flexion tihzauh a ni

• Dikna Dik: Chair emaw khum emaw sir lamah ding takin thu la, i ke chu leiah flat takin dah rawh. Ke pakhat hmalam pan la, kekawrte chu leiah dah la, ke hmalam chu a sang thei ang bera chawi sang rawh. I calf muscle leh i ke hnuai lam ah stretch i nei tur a ni. I ke chu slouch emaw, ding nghet lo emaw tihsual tlanglawn tak chu pumpelh la, hei hian stretch thatna a ti tlem thei a, hliam a thlen thei bawk.
• Hold and Repeat: Second 20 atanga 30 vel stretch kha vawn la, chutah chuan chawlh hahdam la, ke dang tan pawh ti leh rawh. Hetiang hian ke pakhatah vawi thum atanga vawi nga stretch tih tum ang che. Bounce emaw forcing stretch emaw kha pumpelh la, hei hian a thlen thei a ni

Plantar Flexion tihzauh a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Plantar Flexion tihzauh a ni?

Ni e, a bul tan tan tan chuan Plantar Flexion Stretch exercise hi an ti thei ngei ang. Exercise awlsam tak a ni a, ke leh ke ruh te a tichak a, a tichak bawk. Mahse, exercise dang ang bawkin hliam tuar lo turin dik taka tih a pawimawh. A bul tanna tan chuan zawi zawiin tan la, zawi zawiin stretch intensity tihpun a ngai. Natna a awm chuan chawlhsanin healthcare professional rawn turin an ngen a ni.

Ahilwunildiimbu tayekoo kadu Plantar Flexion tihzauh a ni?

• Wall Plantar Flexion Stretch: Ke pakhat hmalam hawiin bang lam hawiin ding la, ke pakhat chu hnunglam hawiin, chutah chuan bang chhungah innghat la, a hnunglam kephah chu leiah dahin, ke hnunglam kekawrte chu hrual rawh.
• Towel Plantar Flexion Stretch: Leiah ke phar chungin i thut laiin ke ball chu towel hmangin loop la, towel chu taksa lam hawiin zawi zawiin hrual la, calf muscle chu tizau rawh.
• Stair Plantar Flexion Stretch: Step pakhatah ding la, ke ball te chu step sir lamah dah la, kekawrte chu a innghat a, chutah chuan kekawrte chu hniam la, bawnghnute chu a inzawm khawm ang.
• Incline Board Plantar Flexion Stretch: Ke chu inclined board emaw wedge emaw-ah dah la, kephah chu leiah dah la, a

Biliindahimbu adoolodiilwuu yabuu diibadi Plantar Flexion tihzauh a ni?

• Achilles tendon stretch hian calf muscles te heel bone nena inzawm tendon chu a target a, Plantar Flexion Stretch hi a tichak a, flexibility a tichak a, ke hnuai leh ke hnuai lam tension a tihziaawm bawk.
• Ankle circles hian ankle joint-a range of motion leh flexibility a ti tha a, Plantar Flexion Stretch a tichak a, mobility tha zawk a fuih a, ke leh ke ruh hliam hlauhawmna a ti tlem bawk.