Kugwada Chidendene Pansi Achilles Tambasula

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

Ukuxhumana kwe Kugwada Chidendene Pansi Achilles Tambasula

The Kneeling Heel Down Achilles Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri tendon ya Achilles, kuthandizira kusinthasintha kwake ndi mphamvu. Ndi masewera olimbitsa thupi abwino kwa othamanga, makamaka othamanga ndi omwe amachita nawo masewera olimbitsa thupi, chifukwa amathandiza kupewa kuvulala kokhudzana ndi kuthina kapena kupsinjika kwa mwendo wakumunsi. Kuphatikizira kutambasula uku muzochita zanu kungathandize kupititsa patsogolo ntchito yanu, kuwonjezera maulendo anu osiyanasiyana, ndi kuchepetsa chiopsezo cha Achilles tendonitis.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Chidendene Pansi Achilles Tambasula

• Kanikizani pang'onopang'ono chidendene cha phazi lanu lakumbuyo mpaka pansi, kusunga nsana wanu molunjika ndi bondo lakumbuyo likukhudzana ndi pansi.
• Gwirani malowa kwa masekondi 20 mpaka 30, mukumva kutambasula mu tendon yanu ya Achilles ndi minofu ya ng'ombe.
• Pang'onopang'ono kumasula kutambasula ndikusintha ku mwendo wina, kubwereza ndondomekoyi.
• Kuti mupeze zotsatira zabwino, tambasulani izi 2 mpaka 3 pa mwendo uliwonse.

Izinto zokwenza Kugwada Chidendene Pansi Achilles Tambasula

• Sungani Chidendene Pansi: Kulakwitsa kofala ndikukweza chidendene cha phazi lakumbuyo kuchoka pansi. Ndikofunikira kuti chidendene chanu chikhale pansi kuti mutambasule bwino tendon ya Achilles. Ngati chidendene chanu chikukwera, simudzapeza phindu lonse la kutambasula.
• Lean Forward: Tsatirani kutsogolo mukutambasula, koma onetsetsani kuti thupi lanu likhale lolunjika komanso msana wanu molunjika. Kutsamira patali kwambiri kapena slouching kungachepetse mphamvu ya kutambasula ndikuyika zovuta kumbuyo kwanu.
• Gwirani Kutambasula: Gwirani kutambasula kwa masekondi osachepera 30 mpaka mphindi imodzi kuti mupindule kwambiri. Ndi kulakwitsa kofala kuthamangira matambalala, koma ndizovuta

Kugwada Chidendene Pansi Achilles Tambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Chidendene Pansi Achilles Tambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Heel Down Achilles Stretch. Ndiko kutambasula kosavuta komwe kumayang'ana tendon ya Achilles ndi minofu ya ng'ombe. Nayi chitsogozo choyambira momwe mungachitire: 1. Yambani ndi kugwada pa bondo limodzi. Bondo lakumbuyo liyenera kukhala lomwe mukulitambasula. 2. Sungani phazi lanu lakumbuyo pansi. 3. Tsatirani kutsogolo uku mukuwongoka msana wanu ndi chidendene chanu pansi. 4. Muyenera kumva kutambasula kumbuyo kwa mwendo wanu wapansi. Kumbukirani kuti mayendedwe aziyenda pang'onopang'ono ndikuwongolera, ndipo musakankhire patali ngati mukumva kuwawa. Ndibwinonso kutenthetsa pang'ono musanatambasule. Ngati muli ndi vuto lililonse lazaumoyo kapena kuvulala, ndi bwino kukaonana ndi dokotala kapena akatswiri azachipatala musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Chidendene Pansi Achilles Tambasula?

• Kuyimirira Kutambasulira Khoma: Mwakusiyana uku, mumayima kutsogolo kwa khoma ndi phazi limodzi kutsogolo ndipo linalo litalikira kumbuyo. Tsatirani khoma ndikusunga chidendene chanu chakumbuyo pansi kuti mutambasule Achilles anu.
• Tambasulani Board: Pogwiritsa ntchito bolodi kapena mphero, ikani phazi lanu pamwamba pake ndi chidendene pansi ndikukweza zala zanu. Tsatirani kutsogolo kuti mutambasule tendon yanu ya Achilles.
• Kutambasula Masitepe: Imani pamakwerero ndi zala zanu pamakwerero ndipo zidendene zanu zikulendewera. Tsitsani zidendene zanu mpaka pansi pa masitepe kuti mutambasule tendon yanu ya Achilles.
• Tawulo Kokani Kutambasula: Mutakhala pansi, sungani thaulo kuzungulira mpira wa phazi lanu. Kokani thaulo kwa inu kwinaku mukuwongoka mwendo wanu kuti mutambasule tendon yanu ya Achilles.

Izinto zokufunda ezishisa ezivumelekile Kugwada Chidendene Pansi Achilles Tambasula?

• Kutambasula kwa Ng'ombe Yokhala pansi: Ichi ndi chochita china chomwe chimathandizana ndi Kneeling Heel Down Achilles Stretch chifukwa imayang'ananso minofu ya ng'ombe ndi Achilles tendon, koma kuchokera kumbali ina, kuthandiza kusintha kusinthasintha ndi kuchepetsa kulimba m'maderawa.
• Galu Wotsika: Yoga iyi imatambasula unyolo wonse wakumbuyo, kuphatikiza ana a ng'ombe ndi Achilles tendon, ndikupangitsa kuti ikhale yothandizana ndi Kneeling Heel Down Achilles Stretch chifukwa imathandizira kupititsa patsogolo kusinthasintha komanso kuyenda m'malo awa.