Go khukhuna Achilles Otlolla

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Letsatsi la Go khukhuna Achilles Otlolla

Squatting Achilles Stretch ke boitšhidullo bjo bo holago bjo bo lebišitšego kudu-kudu tendon ya Achilles, e godiša go feto-fetoga ga yona le matla. E loketše bo-ramabelo, batamelane goba batho bao ba dirago mediro yeo e nago le tutuetšo e kgolo yeo e beago kgateletšego mešifeng ya ka tlase ya maoto. Go dira go otlolla mo go ka thuša go thibela dikgobalo, go kaonefatša go sepela ga maoto ka kakaretšo le go kgothaletša teka-tekano e kaone, e lego seo se dirago gore e be tlaleletšo e bohlokwa go lenaneo le ge e le lefe la go itšhidulla.

Go seka: Phuto ka Phuto Go khukhuna Achilles Otlolla

• Theoša mmele wa gago ka go nanya boemong bja go khukhuna ka mo go tseneletšego, o boloke direthe tša gago fase ge e ba go kgonega.
• Ge e ba direthe tša gago di phagama fase, bea mopete wa yoga wo o phuthetšwego goba toulo ka tlase ga ona bakeng sa thekgo.
• Swara maqaqailaneng goba maoto a gago gomme o tobetse dikhutlo tša gago godimo ga mangwele a gago a ka gare, o a kgoromeletše ka ntle go nweletša go otlolla.
• Swara boemo bjo metsotswana ye e ka bago ye 30 go ya go motsotso, o tsepeletše go otlolla ka dinamaneng tša gago le tendon ya Achilles, ke moka o tsogele morago ka go nanya go fihla boemong bja go ema.

Dithuto tsa go seka Go khukhuna Achilles Otlolla

• Go Beakanya ka Nepo: Ema maoto a gago a arogane ka bophara bja letheka gomme ka morago o theošetše mmele wa gago ka go nanya gore o be boemong bja go khukhuna. Direthe tša gago di swanetše go ba sephaphathi fase, gomme mangwele a gago a swanetše go sepelelana le menwana ya gago ya maoto. Ge e ba direthe tša gago di phagama fase, ke pontšho ya gore ditšhika tša gago tša Achilles le mešifa ya namane di tiile.
• Swara go Otlolla: Ge o šetše o le boemong bja go khukhuna, dula moo metsotswana e ka bago e 30 go ya go motsotso o tee. Se se tla thuša go otlolla ditšhika tša gago tša Achilles le mešifa ya namane ka mo go atlegilego. Diphošo tše di Tlwaelegilego tšeo o Swanetšego go di Phema:
• Go tlola: Phošo e nngwe e tlwaelegilego yeo batho ba e dirago ge ba dira Squatting Achilles Stretch ke go tlola. Go tlola go ka baka megokgo e menyenyane mešifeng, e lego seo se lebišago bohlokong le go gobala. Ke

Go khukhuna Achilles Otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Go khukhuna Achilles Otlolla?

Ee, bao ba thomago ba ka dira boitšhidullo bja Squatting Achilles Stretch. Le ge go le bjalo, go bohlokwa go gopola gore sebopego le thekniki ya maleba di bohlokwa go thibela kgobalo. Ge e ba o le motho yo a thomago, o ka nyaka go thoma ka phetolelo yeo e fetotšwego goba wa dira gore motlwaetši a go hlahle ka boitšhidullo. Ka mehla theeletša mmele wa gago gomme o kgaotše ge e ba o ekwa bohloko le ge e le bofe.

Ke eng tse di tsweletseng tsa Go khukhuna Achilles Otlolla?

• The Wall Lean Achilles Stretch: Ema dimithara tše mmalwa go tloga lebotong, otlolla leoto le tee thwii ka morago ga gago, boloka direthe ka bobedi fase, gomme o sekame pele go leba lebotong go otlolla tendon ya Achilles.
• The Step Drop Achilles Stretch: Ema mogatong ka dibolo tša maoto a gago, lahlela direthe tša gago ka fase ga maemo a kgato go otlolla tendon ya Achilles.
• The Seated Towel Achilles Stretch: Ge o dutše fase, lokela toulo go dikologa kgwele ya leoto la gago gomme o gogele toulo ka boleta go wena, o boloke leoto la gago le otlologile go otlolla tendon ya Achilles.
• Go Otlolla Namane ya go Ema: Ema o lebeletše lebota ka leoto le tee ka pele ga le lengwe, tobetša diatla tša gago lebotong gomme o sekame pele, o boloke leoto la gago la ka morago le otlologile le serethe

Ke eng ditintlha tse di lekanang le tse Go khukhuna Achilles Otlolla?

• Maswafo ke boitšhidullo bjo bongwe bjo bo ka tlaleletšago Squatting Achilles Stretch. Di lebiša tlhokomelo dihlopha tše di swanago tša mešifa, go akaretša le di- quadriceps, di- hamstring le di- glute, eupša gape le dinamane, di kaonefatša matla ka kakaretšo a ka tlase ga mmele le go feto-fetoga le maemo.
• Pose ya yoga ya mpša yeo e lebeletšego fase le yona e a hola. Pose ye e otlolla ketane ka moka ya ka morago ya mešifa, go akaretša le tendon ya Achilles, yeo e ka godišago go šoma gabotse ga Squatting Achilles Stretch ka go kgothaletša go feto-fetoga le maemo mo go oketšegilego le matla.