Chidendene Choyimirira Kumbuyo Achilles Tambasula

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

Ukuxhumana kwe Chidendene Choyimirira Kumbuyo Achilles Tambasula

The Standing Heel Back Achilles Stretch ndi masewera olimbitsa thupi omwe amayang'ana tendon ya Achilles, kuthandiza kusintha kusinthasintha ndi kuchepetsa chiopsezo cha kuvulala. Ndizopindulitsa makamaka kwa othamanga, othamanga, ndi omwe ali ndi moyo wokangalika omwe amadalira kwambiri mphamvu zawo zapansi. Anthu angafune kuchita izi kuti akhale ndi thanzi labwino la miyendo, kupititsa patsogolo masewera olimbitsa thupi, komanso kupewa zinthu monga Achilles tendinitis.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chidendene Choyimirira Kumbuyo Achilles Tambasula

• Wonjezerani phazi limodzi kutsogolo, kusunga chidendene pansi ndikugwada pang'ono bondo, pamene phazi lina limakhala kumbuyo, lolunjika ndi logwirizana ndi thupi lanu.
• Ikani manja anu pakhoma kuti muyese bwino ndikutsamira kutsogolo ku khoma, kusunga chidendene chakumbuyo chokhazikika pansi.
• Gwirani izi kwa masekondi 20 mpaka 30, mukumva kutambasula kwa ng'ombe ndi Achilles tendon ya mwendo wakumbuyo.
• Sinthani miyendo ndikubwereza ndondomekoyi kuti mutambasule mbali inayo.

Izinto zokwenza Chidendene Choyimirira Kumbuyo Achilles Tambasula

• Kutambasula Pang'onopang'ono: Tsatirani kukhoma, pindani bondo la phazi lakutsogolo mpaka mutamva kutambasula mwendo wakumbuyo. Chinsinsi apa ndikupita pang'onopang'ono komanso mwaulemu. Pewani kudumpha kapena kukankhira mwamphamvu kwambiri, chifukwa izi zingayambitse kuvulala. Kutambasula kuyenera kukhala kosavuta, osati kopweteka.
• Sungani Chidendene Pansi: Onetsetsani kuti musunge chidendene chanu chakumbuyo pansi nthawi yonseyi. Kukweza chidendene pansi kumatha kuchepetsa mphamvu ya kutambasula ndikuyika zovuta zosafunikira pa tendon ya Achilles.
• Pitirizani Kubwerera Molunjika: Ndikofunikira kuti msana wanu ukhale wowongoka komanso wanu

Chidendene Choyimirira Kumbuyo Achilles Tambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chidendene Choyimirira Kumbuyo Achilles Tambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Heel Back Achilles Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kutambasula tendon ya Achilles ndi minofu ya ng'ombe. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono komanso mofatsa kuti asavulale. Ngati akumva ululu panthawi yotambasula, ayenera kusiya nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi kapena physiotherapist. Ndikofunikiranso kutenthetsa musanatambasule kuti muwonjezere kusinthasintha ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chidendene Choyimirira Kumbuyo Achilles Tambasula?

• Wall Heel Back Achilles Stretch: M'bukuli, mumayima moyang'anizana ndi khoma ndi phazi limodzi kutsogolo ndipo linalo litalikira kumbuyo, kukankhira chidendene pansi kuti mutambasule Achilles.
• Khwerero Chidendene Kubwerera Kwa Achilles Kutambasula: Izi zimaphatikizapo kuyimirira ndi mpira wa phazi lanu pa sitepe ndikutsitsa pang'onopang'ono chidendene chanu mpaka mutamva kutambasula mu Achilles anu.
• Tawulo Chidendene Kubwerera Achilles Tambasula: Mutakhala pansi, kulungani chopukutira kuzungulira phazi lanu ndikukokerani thaulo molunjika kwa inu, kutambasula Achilles.
• Incline Board Heel Back Achilles Stretch: Kusiyanaku kumaphatikizapo kuyimirira pa bolodi lolowera ndi zidendene zanu zitalendewera m'mphepete, ndikutsamira kutsogolo kuti mutambasule Achilles.

Izinto zokufunda ezishisa ezivumelekile Chidendene Choyimirira Kumbuyo Achilles Tambasula?

• Kutambasula kwa Ng'ombe Yokhala pansi: Zochita izi zimayang'ana magulu a minofu omwewo monga Standing Heel Back Achilles Stretch koma kuchokera kumbali yosiyana, kupereka kutambasula kwathunthu kwa Achilles tendon ndi minofu ya ng'ombe, ndikuwongolera kusinthasintha.
• Galu Wotsika: Yoga iyi sikuti imangotambasula tendon ya Achilles komanso minofu yonse yam'mbuyo, yomwe imatha kupititsa patsogolo mapindu a Standing Heel Back Achilles Stretch polimbikitsa kusinthasintha kwathunthu ndi kuwongolera.