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Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGastrocnemius
Amashwa eqhapho
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Ukuxhumana kwe Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo

The Lunging Straight Leg Calf Stretch ndi masewera osavuta koma ogwira mtima opangidwa kuti azitha kusinthasintha komanso mphamvu mu minofu ya ng'ombe. Masewerawa ndi abwino kwa othamanga, othamanga, kapena aliyense amene akufuna kulimbitsa thupi locheperako kapena kuchepetsa kulimba kwa ng'ombe. Kuphatikizira kutambasula uku muzochita zolimbitsa thupi nthawi zonse kungathandize kuchepetsa chiopsezo cha kuvulala, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kukhala ndi thanzi la miyendo yonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo

  • Tengani sitepe yaikulu kutsogolo ndi phazi lanu lamanja, kusunga phazi lanu lakumanzere pamalo ake oyambirira.
  • Phimbani bondo lanu lakumanja ndikukankhira thupi lanu kutsogolo, kusunga mwendo wanu wakumanzere molunjika ndipo chidendene chanu chakumanzere chibzalidwe molimba pansi.
  • Tsatirani kutsogolo m'chiuno mwanu, kukweza manja anu pansi kapena phazi lanu lakumanja, mpaka mutamva kutambasula kwa ng'ombe ya mwendo wanu wakumanzere.
  • Gwirani malowa kwa masekondi 20-30 ndiyeno sinthani miyendo, kubwereza ndondomekoyi ndi phazi lanu lakumanzere kutsogolo.

Izinto zokwenza Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo

  • Sungani Msana Wanu Wowongoka: Cholakwika china chofala ndi kusaka kapena kubweza msana wanu panthawi yotambasula. Yesetsani kuti msana wanu ukhale wowongoka komanso momwe mumakhalira molunjika panthawi yonse yochita masewera olimbitsa thupi. Izi sizidzangothandiza kupatulira minofu ya ng'ombe komanso kupewa zovuta zosafunikira pamsana wanu.
  • Tambasulani Miyendo Yonse: Ndikofunika kukumbukira kutambasula miyendo yonse mofanana. Nthawi zambiri, anthu amatha kuyiwala kusinthana miyendo, zomwe zingayambitse kusamvana kwa minofu. Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito nthawi yofanana mukutambasula mwendo uliwonse.
  • Osagunda: Pamene mukuchita

Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunging Straight Leg Calf Stretch. Ndi masewera olimbitsa thupi osavuta omwe amalimbana ndi minofu ya mwana wa ng'ombe ndipo angathandize kusintha kusinthasintha komanso kuyenda. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu ndi nthawi ya kutambasula pamene msinkhu wawo wolimbitsa thupi ukukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo?

  • Kutambasula kwa Ng'ombe ya Wall: Imani moyang'anizana ndi khoma ndi phazi limodzi kutsogolo ndi lina litalikira kumbuyo, kenaka tsamira pakhoma ndikusunga mwendo wanu wakumbuyo ndi chidendene pansi.
  • Kutambasula kwa Ng'ombe Yotsika: Pamalo otsika agalu a yoga, kanikizani chidendene chimodzi pansi pomwe mukukweza mwendo wina, kusinthasintha pakati pa miyendo yonse.
  • Tambasulani Mwana wa Ng'ombe: Imani m'mphepete mwa sitepe ndi zidendene zanu zitalendewera, kenaka tsitsani zidendene zanu pansi pa sitepeyo kuti mutambasule ana a ng'ombe.
  • Foam Roller Ng'ombe Yotambasula: Khalani pansi ndi chopukusira thovu pansi pa mwendo wanu wakumunsi, kenaka tembenuzani mmbuyo ndi mtsogolo kutikita minofu ndi kutambasula minofu ya ng'ombe.

Izinto zokufunda ezishisa ezivumelekile Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo?

  • Galu Wotsika: Yoga iyi imakwaniritsa Kutambasula kwa Ng'ombe ya Lunging Straight Leg monganso kutambasula ana a ng'ombe, hamstrings, ndi tendon Achilles, motero kumalimbikitsa kusinthasintha kwa thupi lonse.
  • Kutambasula kwa Ng'ombe Yokhala pansi: Kuchita izi kumakwaniritsa Kutambasula kwa Lunging Straight Leg Calf popereka mbali yosiyana ya kutambasula kwa minofu ya ng'ombe, kulola kutambasula kwakukulu ndikuthandizira kusintha kusinthasintha ndi kuyenda.

Amaxabiso angamahlekwane kanye Kutambasula mwendo wa Ng'ombe Wowongoka M'mapapo

  • Zolimbitsa thupi zolimbitsa thupi
  • Kutambasula kwa Ng'ombe Yamapapo
  • Kulimbitsa thupi kwa Ng'ombe Yolunjika
  • Zolimbitsa thupi za Ng'ombe
  • Kutambasula Miyendo Yamapapo
  • Zolimbitsa thupi za ng'ombe
  • Bodyweight Lunging Ng'ombe Yotambasula
  • Kutambasula mwendo wa Ng'ombe Wowongoka
  • Zolimbitsa thupi zolimbitsa thupi za ng'ombe
  • Kuchita masewera olimbitsa thupi a Lunging Straight Leg kwa Ng'ombe