Ankle - Plantar Flexion - Mawu

• Inhloko yeziNdawo: Makondo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Ankle - Plantar Flexion - Mawu

Ankle - Plantar Flexion - Kuchita masewera olimbitsa thupi ndi njira yopindulitsa yomwe cholinga chake ndi kulimbikitsa minofu yozungulira bondo, kusintha kusinthasintha, ndi kupititsa patsogolo thanzi la phazi lonse. Ndiwoyenera makamaka kwa othamanga, ovina, kapena anthu omwe achira kuvulala kwa akakolo omwe akufunika kupezanso mphamvu ndi kusinthasintha. Pochita masewera olimbitsa thupi nthawi zonse, anthu amatha kusintha kayendedwe kawo, kuchepetsa chiopsezo cha kuvulala kwamtsogolo, komanso kupititsa patsogolo ntchito zawo zomwe zimafuna mphamvu ya phazi ndi akakolo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ankle - Plantar Flexion - Mawu

• Pang'onopang'ono kwezani zidendene zanu pansi ndikusunga zala zanu zolimba pansi, kayendetsedwe kameneka kayenera kuyang'ana pa kufotokozera kwa akakolo anu.
• Gwirani malowa kwa kamphindi, mukumva kutambasula kwa ana a ng'ombe ndi kukhudzidwa kwa minofu ya akakolo.
• Pang'onopang'ono tsitsani zidendene zanu kubwerera pansi, kubwezera mapazi anu kumalo oyambira.
• Bwerezani izi kuti muwerenge kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ndikuwongolera mumayendedwe aliwonse.

Izinto zokwenza Ankle - Plantar Flexion - Mawu

• Mayendedwe Oyendetsedwa: Pang'onopang'ono kanikizani phazi lanu pansi, ngati kukanikiza chopondapo cha gasi, kenako pang'onopang'ono bwererani kumalo oyambira. Chofunika apa ndikuchita kayendetsedwe ka kayendetsedwe kake, kupewa kugwedezeka kapena kuthamanga komwe kungayambitse kuvulala.
• Kubwereza Mobwerezabwereza: Yesetsani kubwereza kubwereza kwanu. Kulakwitsa kofala ndiko kuchita ma reps ambiri mwachangu kwambiri. M'malo mwake, yang'anani pakuchita kuchuluka kwa kubwereza, monga 10 mpaka 15, ndipo pang'onopang'ono onjezerani mphamvu zanu zikukula.
• Pewani Kuchulukirachulukira: Kulakwitsa kofala ndiko kukankhira mwamphamvu kwambiri, zomwe zimapangitsa kuti bondo liwonjezeke. Izi zitha kubweretsa zovuta kapena kuvulala. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse.
• Kugwiritsa ntchito

Ankle - Plantar Flexion - Mawu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ankle - Plantar Flexion - Mawu?

Inde, oyamba kumene amatha kuchita masewera a Ankle - Plantar Flexion - Articulations. Zochita izi ndizosavuta ndipo zimaphatikizapo kuloza zala zanu, zofananira ndi ballerina, yomwe imatembenuza mwendo. Ndi njira yabwino yopititsira patsogolo kuyenda kwa akakolo ndi mphamvu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu kuti musavulale. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ankle - Plantar Flexion - Mawu?

• Kusiyana kwina ndiko kukweza ng'ombe yoyimirira, pamene mumayima pa nsanja yokwezeka ndikutsitsa zidendene zanu pansi pa msinkhu wa nsanja, kenaka mukweze mmwamba momwe mungathere kuti musunthire bondo lanu.
• Mwana wa ng'ombe wa mwendo umodzi amakwezedwa ndi mtundu wina, pomwe mumayima pa phazi limodzi ndikukweza thupi lanu posinthana ndi phazi lanu, izi zimawonjezera mphamvu popeza kulemera konse kuli pagulu limodzi.
• Kukweza ng'ombe ndi njira inanso, pomwe mumapinda m'chiuno ndikukweza mwana wa ng'ombe, izi zimayang'ana minofu yosiyana ya akakolo ndi mwana wa ng'ombe.
• Potsirizira pake, kuchita masewera olimbitsa thupi kumakhudzanso kupindika kwa m'mapazi, komwe mumadumpha ndikutera pamipira ya mapazi anu, izi zimathandiza kulimbikitsa minofu ya akakolo.

Izinto zokufunda ezishisa ezivumelekile Ankle - Plantar Flexion - Mawu?

• Atakhala Ankle Dorsi Flexion: Pogwiritsa ntchito minofu yotsutsana ndi mwendo wapansi (makamaka tibialis anterior), ntchitoyi imathandiza kukhalabe ndi mphamvu zokwanira komanso kusinthasintha mozungulira m'chiuno, zomwe zingathe kuthandizira kusuntha kwa plantar ndikupewa kuvulala komwe kungatheke.
• Kuyenda kwa Chidendene : Zochitazi zimalimbitsa minofu ya tibialis anterior ndi extensor ya phazi, yomwe imayang'anira kuchepa kwa plantar flexion, kupititsa patsogolo kulamulira ndi kukhazikika kwa mgwirizano wamagulu panthawi yosuntha.