Kuthamanga kwa Achilles Stretch

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

Ukuxhumana kwe Kuthamanga kwa Achilles Stretch

The Squatting Achilles Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri tendon ya Achilles, kupititsa patsogolo kusinthasintha kwake ndi mphamvu. Ndibwino kwa othamanga, othamanga, kapena anthu omwe amachita zinthu zomwe zimapangitsa kuti thupi likhale lopanikizika kwambiri pamiyendo yapansi. Kuchita kutambasula uku kungathandize kupewa kuvulala, kupititsa patsogolo kuyenda kwa mwendo wonse, ndi kulimbikitsa kukhazikika bwino, ndikupangitsa kukhala kofunikira kwambiri pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthamanga kwa Achilles Stretch

• Pang'onopang'ono tsitsani thupi lanu pamalo ozama kwambiri, ndikusunga zidendene zanu pansi ngati n'kotheka.
• Ngati zidendene zanu zikukwera pansi, ikani ma yoga opindika kapena thaulo pansi pawo kuti akuthandizeni.
• Gwirani pa akakolo kapena mapazi anu ndikukankhira zigongono zanu motsutsana ndi mawondo anu amkati, kuwakankhira kunja kuti akulitse kutambasula.
• Gwirani malowa kwa masekondi pafupifupi 30 mpaka miniti, kuyang'ana pa kutambasula kwa ana anu a ng'ombe ndi Achilles tendon, kenaka nyamukani pang'onopang'ono kuti muyime.

Izinto zokwenza Kuthamanga kwa Achilles Stretch

• Kuyika Moyenera: Imani ndi mapazi anu motalikirana m'lifupi-m'lifupi ndiyeno tsitsani thupi lanu pang'onopang'ono pamalo ogwada. Zidendene zanu ziyenera kukhala zosalala pansi, ndipo mawondo anu ayenera kukhala ofanana ndi zala zanu. Ngati zidendene zanu zikukwera pansi, ndi chizindikiro chakuti ma Achille anu ndi minofu ya ng'ombe ndi yolimba.
• Gwirani Kutambasula: Mukakhala pamalo otambalala, khalani pamenepo kwa masekondi 30 mpaka mphindi imodzi. Izi zidzakuthandizani kutambasula ma tendon anu a Achilles ndi minofu ya ng'ombe bwino. Zolakwa Zomwe Muyenera Kupewa:
• Kuwombera: Kulakwitsa kumodzi komwe anthu amapanga pamene akuchita Squatting Achilles Stretch ndikudumpha. Kudumpha kumatha kuyambitsa misozi yaying'ono m'minyewa, zomwe zimayambitsa kupweteka komanso kuvulala. Ndi

Kuthamanga kwa Achilles Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthamanga kwa Achilles Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Squatting Achilles Stretch. Komabe, ndikofunikira kukumbukira kuti mawonekedwe oyenera ndi njira ndizofunikira kuti mupewe kuvulala. Ngati ndinu oyamba, mungafune kuyamba ndi mtundu wosinthidwa kapena kukhala ndi wophunzitsa akutsogolereni muzochitazo. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthamanga kwa Achilles Stretch?

• Kutambasula kwa Wall Lean Achilles: Imani mamita angapo kuchokera pakhoma, tambasulani mwendo umodzi kumbuyo kwanu, sungani zidendene zonse pansi, ndikutsamira kutsogolo ku khoma kuti mutambasule tendon ya Achilles.
• The Step Drop Achilles Stretch: Imani pa sitepe ndi mipira ya mapazi anu, ikani zidendene zanu pansi pa sitepe kuti mutambasule tendon ya Achilles.
• The Seated Towel Achilles Stretch: Mutakhala pansi, sungani thaulo mozungulira mpira wa phazi lanu ndikukokerani thauloyo molunjika kwa inu, ndikuwongolera mwendo wanu kuti mutambasule tendon ya Achilles.
• Kutambasula kwa Ng'ombe Yoyimilira: Imani moyang'anizana ndi khoma ndi phazi limodzi kutsogolo kwa linzake, kanikizani manja anu kukhoma ndikutsamira kutsogolo, ndikusunga mwendo wanu wakumbuyo ndi chidendene.

Izinto zokufunda ezishisa ezivumelekile Kuthamanga kwa Achilles Stretch?

• Mapapo ndi ntchito ina yomwe imatha kuthandizira Squatting Achilles Stretch. Amayang'ana magulu omwewo a minofu, kuphatikizapo quadriceps, hamstrings, ndi glutes, komanso ana a ng'ombe, kumapangitsa kuti thupi likhale lolimba komanso kusinthasintha.
• Galu woyang'ana pansi agalu a yoga ndiwothandizanso. Izi zimatambasula minofu yonse yam'mbuyo, kuphatikizapo tendon Achilles, yomwe ingapangitse mphamvu ya Squatting Achilles Stretch mwa kulimbikitsa kusinthasintha ndi mphamvu.