Kutambasula Chidendene Kumbuyo Achilles Stretch

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

Ukuxhumana kwe Kutambasula Chidendene Kumbuyo Achilles Stretch

The Crouching Heel Back Achilles Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti apititse patsogolo kusinthasintha ndi mphamvu mu tendon ya Achilles ndi minofu ya ng'ombe. Ndi chisankho chabwino kwambiri kwa othamanga, makamaka othamanga ndi omwe amachita nawo masewera omwe amafunikira ntchito yayikulu ya mwendo, komanso anthu omwe akufuna kuwongolera kusinthasintha kwa thupi lawo. Kuchita kutambasula uku kungathandize kupewa kuvulala, kupititsa patsogolo ntchito, ndi kuthandizira kuchira kuchokera kumagulu apansi a mwendo, ndikupangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Chidendene Kumbuyo Achilles Stretch

• Pang'onopang'ono pindani mawondo anu ndikutsitsa thupi lanu pamalo otsetsereka, ndikusunga mapazi anu pansi.
• Tsatirani patsogolo pang'ono ndikuyika manja anu pa mawondo anu kuti mukhale bwino ngati pakufunika.
• Pang'onopang'ono sinthani kulemera kwanu ku zidendene zanu, kupondaponda pansi, ndipo yesetsani kutsitsa matako ku zidendene zanu.
• Gwirani kutambasula kwa masekondi 20-30, mukumva kutambasula mu tendon yanu ya Achilles ndi minofu ya ng'ombe, kenako pang'onopang'ono mubwerere kumalo oima. Bwerezani zolimbitsa thupi ngati pakufunika.

Izinto zokwenza Kutambasula Chidendene Kumbuyo Achilles Stretch

• Kutambasula Pang'onopang'ono: Pewani kulakwitsa kofala kuyesa kukakamiza kutambasula. M'malo mwake, tsamirani patsogolo pang'onopang'ono, kusunga chidendene chanu pansi. Muyenera kumva kutambasula pang'ono mu tendon yanu ya Achilles ndi mwana wa ng'ombe. Ngati mukumva kuwawa kulikonse, pezani pang'ono.
• Pitirizani Kutambasula: Gwirani kutambasula kwa masekondi pafupifupi 20 mpaka 30, kenaka mutembenuzire mwendo wina. Ndi kulakwitsa kofala kuthamangira matambalo, koma kuwasunga kwa nthawi yoyenera kungathandize kukulitsa kusinthasintha ndikuchepetsa chiopsezo.

Kutambasula Chidendene Kumbuyo Achilles Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Chidendene Kumbuyo Achilles Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Crouching Heel Back Achilles Stretch. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Ndibwinonso kutenthetsa musanayambe chizolowezi chilichonse chotambasula. Ngati woyambitsayo ali ndi vuto lililonse lazachipatala kapena kuvulala, ndi bwino kukaonana ndi katswiri wa zachipatala musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Chidendene Kumbuyo Achilles Stretch?

• Kukankha Pakhoma: Imani moyang'anizana ndi khoma ndi phazi limodzi kutsogolo ndipo linalo n'talikira kumbuyo. Tsatirani kukhoma ndikusunga mwendo wanu wakumbuyo ndikuwongoka chidendene kuti mutambasule Achilles.
• Tambasulani Khwerero: Imani pamasitepe kapena mutseke zidendene zanu zitalendewera m'mphepete. Tsitsani zidendene zanu pansi pa sitepe kuti mutambasule Achilles anu.
• Tambasulani Chopukutira: Mutakhala pansi, kwezani thaulo kuzungulira mpira wa phazi lanu. Kokani thaulo kwa inu kwinaku mukuwongoka mwendo wanu kuti mutambasule tendon yanu ya Achilles.
• Kutambasula kwa Wothamanga: Imani ndi phazi limodzi kutsogolo ndipo linalo motalikira kumbuyo. Phimbani bondo lanu lakutsogolo ndikutsamira kutsogolo pamene mwendo wanu wakumbuyo ukuwongoka ndi chidendene chokhazikika kuti mutambasule

Izinto zokufunda ezishisa ezivumelekile Kutambasula Chidendene Kumbuyo Achilles Stretch?

• Galu Wotsika: Yoga iyi imatambasula unyolo wonse wakumbuyo, kuphatikiza ana a ng'ombe ndi Achilles tendon, kugwirizanitsa ndi Crouching Heel Back Achilles Stretch popereka kutambasuka kokwanira ndikuwongolera kusinthasintha.
• Seated Toe Touches: Ntchitoyi imatambasula minofu ya hamstring ndi m'munsi kumbuyo, yomwe imagwirizanitsidwa ndi ana a ng'ombe ndi Achilles tendon. Mwa kutambasula minofu iyi, Seated Toe Touches ingathandize kupititsa patsogolo mphamvu ya Crouching Heel Back Achilles Stretch.