Seated Toe Extensor leh Ke Everter Stretch te hi a awm a

• Miikilindamuuma Luumbuukolu: Mazutu.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Seated Toe Extensor leh Ke Everter Stretch te hi a awm a

The Seated Toe Extensor And Foot Everter Stretch hi exercise \angkai tak a ni a, i ke leh ke hnuai lam ruh tichaktu, i ke leh ke hnuai lam ruh tichaktu a ni. Infiammi, tlan chak, zai thiam, kea hun tam tak hmang thin tan pawh a tha hle. He stretch hi i routine-ah i dah tel hian kea hliam tuar lo turin i pui thei a, taksa ruh khauh lutuk a tihziaawm thei a, i ke hriselna leh performance zawng zawng a ti tha thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Seated Toe Extensor leh Ke Everter Stretch te hi a awm a

• I ke pakhat chu i hmaah phar la, i kekawrte chu leiah dah la, i ke ruhte chu chunglam hawiin dah rawh.
• I ke hnuai lam leh i ke ruh (calf muscle)-ah a inzawm tih i hriat thlengin i kut hmangin zawi zawiin i ke ruhte chu i lam hawiin hrual rawh.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, chutah chuan thlah rawh.
• He exercise hi ke dang hmangin ti leh la, ke pakhatah vawi 3 atanga vawi 5 vel tih tur a ni.

Diinguniti nge Youlooli Seated Toe Extensor leh Ke Everter Stretch te hi a awm a

• Zawi zawiin Stretching: Thil tihsual tlanglawn tak, chak lutuk emaw, rang lutuk emawa stretching tih hi pumpelh la, chu chuan strain emaw, hliam emaw a thlen thei a ni. Chu ai chuan zawi zawiin stretch intensity chu ti sang zawk ang che. I kut hmangin i ke ruhte chu zawi zawiin i kephah lam hawiin hrual leh la, i ke hnuai lam leh i ke hnuai lam hnunglam hawia inzar pharh nuam tak i hriat hma loh chuan.
• Consistent Breathing: Stretch chhung zawng hian thawk chhunzawm zel tur a ni tih hre reng ang che. I thawk khap tlat hian i taksa ruh (muscle)-ah a tul lovah tension a siam thei a, stretch-a thawh thatna pawh a tikhawtlai thei bawk.
• Stretch chu vawng reng rawh: Stretch chu 15 atanga 30 tal vawng reng ang che

Seated Toe Extensor leh Ke Everter Stretch te hi a awm a Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Seated Toe Extensor leh Ke Everter Stretch te hi a awm a?

Ni e, a bul tanna tan chuan Seated Toe Extensor And Foot Everter Stretch exercise hi an ti thei ang. Exercise awlsam leh hlawkthlak tak a ni a, i ke leh ke hnuai lam ruh te inthlak danglamna leh chakna tichak theitu a ni. A tih dan tur chu hetiang hi a ni: 1. Chair-ah thu la, i ke chu leiah flat takin dah rawh. 2. I ke pakhat chu i hmaah phar chhuak la, i kekawrte chu leiah dah la. 3. I ke ruh leh ke chu chunglam hawiin, i ke ruh lam hawiin flex rawh. I ke hnuai lam leh i calf muscle-ah hian stretch i nei tur a ni. 4. Foot evertor stretch atan chuan i ke chu tizau la, i ke chu a kephah chu ke dang atanga hla zawka hawi turin rotate tum ang che. I ke leh ke ruh pawn lamah a inzawm tih i hre tur a ni. 5. Stretch tin chu second 20-30 vel vawng la, chutah chuan chawlh hahdam rawh. 6. Ke dang hmangin ti leh rawh. Exercise dang ang bawkin zawi zawiin tan a, zawi zawiin intensity tihpun a pawimawh tih hre reng ang che. I hriat chuan

Ahilwunildiimbu tayekoo kadu Seated Toe Extensor leh Ke Everter Stretch te hi a awm a?

• Towel Toe Curls: Hetiang danglamna hi chair-a thut a, towel te tak te leiah dah a ni. Chumi hnuah i ke ruh hmangin towel chu i lam hawiin i scrunch a, chu chuan toe extensors te chu a tizau thei a ni.
• Seated Calf and Toe Stretch: Hetiang danglamna hi chair-a thut, ke pakhat hmalam hawia ṭhut a ni. Chumi hnuah chuan i ke ruh thleng tur chuan hmalam i pan a, i ke ruh leh ke ruh extensor te chu i tizau vek a ni.
• Seated Ankle Circles: Hetiang danglamna hi chair-a ṭhut a, i hmaa ke pakhat phar chhuah a ni. Chumi hnuah i ke ruh chu circular motion-in i rotate a, chu chuan foot everter te chu a tizau thei a ni.
• Seated Foot Rock: He variation hi chair-a thut, i ke flat-a thut a ni

Biliindahimbu adoolodiilwuu yabuu diibadi Seated Toe Extensor leh Ke Everter Stretch te hi a awm a?

• Ankle Circles: Ankle circle hian i ke ruh chhunga chetna range a ti tha a, hei hi Seated Toe Extensor leh Foot Everter Stretch tan a pawimawh hle. He exercise hian stretch chu a tichak a, ankle joint te chu a ti lum a, a tizau bawk a, stretch chu a tichak zawk a, hliam hlauhawmna a ti tlem bawk.
• Seated Leg Lifts: He exercise hian quadriceps leh hip flexors, Seated Toe Extensor leh Foot Everter Stretch chhunga inrawlh ve bawk muscle te a target a ni. Heng muscle te hi tihchakna hmang hian stretch laiin i chezia i control tha zawk thei a, a thatna leh i taksa hnuai lam zawng zawng a flexibility a ti sang thei bawk.