Kutsamira Chidendene Back Achilles Tambasula

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

Ukuxhumana kwe Kutsamira Chidendene Back Achilles Tambasula

The Leaning Heel Back Achilles Stretch ndi masewera opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha ndi mphamvu mu tendon ya Achilles ndi minofu ya ng'ombe. Ndizothandiza makamaka kwa othamanga, othamanga, kapena anthu omwe akuchira kuvulala kwam'munsi kapena kumapazi. Mwa kuphatikiza kutambasula uku m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo masewera awo, kupititsa patsogolo kuyenda, ndi kuchepetsa chiopsezo cha kuvulala komwe kumagwirizanitsidwa ndi tendon zolimba kapena zofooka za Achilles.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutsamira Chidendene Back Achilles Tambasula

• Tsatirani kutsogolo ku khoma, mwendo wanu wakumanzere ukuwongoka ndipo chidendene chanu chakumanzere chili pansi.
• Gwirani izi kwa masekondi 15 mpaka 30, mukumva kutambasula kumanzere kwa tendon ya Achilles ndi minofu ya ng'ombe.
• Kumasula pang'onopang'ono ndikubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi ndi mwendo wanu wakumanja.

Izinto zokwenza Kutsamira Chidendene Back Achilles Tambasula

• Kaimidwe Koyenera: Imani mowongoka ndikuyika manja anu kukhoma kapena pa chinthu cholimba. Kwezani mwendo umodzi molunjika kumbuyo kwanu, ndikusunga chidendene chanu pansi ndipo phazi lanu likulunjika kutsogolo. Phazi lina liyenera kukhala kutsogolo, kupindika pa bondo. Onetsetsani kuti msana wanu ndi wowongoka ndipo mutu wanu uli mmwamba. Pewani kumangirira msana wanu kapena kuyang'ana pansi, chifukwa izi zingayambitse kupsinjika ndi kuvulala.
• Kutambasula Pang'onopang'ono: Tsatirani kukhoma kapena chinthu mpaka mutamva kutambasula mu tendon ya Achilles ndi mwana wa ng'ombe wa mwendo wanu wautali. Onetsetsani kuti musadumphe kapena kukankha mwamphamvu, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuwonongeka.

Kutsamira Chidendene Back Achilles Tambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutsamira Chidendene Back Achilles Tambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leaning Heel Back Achilles Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muzitha kusinthasintha komanso kuchepetsa kupsinjika mu tendon ya Achilles ndi minofu ya ng'ombe. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera osati kukankhira kupitirira mulingo wanu wotonthoza kuti musavulale. Ngati mukumva kuwawa panthawi yolimbitsa thupi, siyani nthawi yomweyo ndikufunsana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutsamira Chidendene Back Achilles Tambasula?

• The Wall Achilles Stretch: Mu Baibuloli, mumayima moyang'anizana ndi khoma ndi phazi limodzi kutsogolo ndi lina kumbuyo, kenako ndikutsamira khoma ndikusunga phazi lanu lakumbuyo pansi.
• The Step Achilles Stretch: Izi zimaphatikizapo kuyimirira pamasitepe ndi zidendene zanu zitalendewera m'mphepete, kenako ndikutsitsa zidendene zanu pansi pa sitepe kuti mutambasule tendon yanu ya Achilles.
• The Seated Towel Achilles Stretch: Pa kutambasula uku, khalani pansi ndi miyendo yanu patsogolo panu, kulungani thaulo kuzungulira mpira wa phazi limodzi, ndikukokerani thaulo kwa inu molunjika pamene mwendo wanu ukuwongoka.
• The Lunge Achilles Stretch: Kusiyanaku kumaphatikizapo kutenga sitepe yayikulu kutsogolo ndi phazi limodzi ndikusunga phazi lina kumbuyo kwanu, ndikuwerama bondo lakutsogolo ndikusunga phazi lanu.

Izinto zokufunda ezishisa ezivumelekile Kutsamira Chidendene Back Achilles Tambasula?

• Mitsempha ya Ankle: Kusunthaku kumapangitsa kuti kusinthasintha ndi kusuntha kwamtundu wamagulu azitsulo, zomwe zimagwirizana ndi Leaning Heel Back Achilles Stretch poonetsetsa kuti minofu ndi matope ozungulira amakhalanso osinthasintha komanso osavulazidwa.
• Kutsika kwa Galu Yoga Yoga: Izi zimatambasula unyolo wonse wam'mbuyo wa thupi, kuphatikizapo ana a ng'ombe ndi Achilles tendon, kupititsa patsogolo kutambasula ndi kusinthasintha komwe kumachokera ku Leaning Heel Back Achilles Stretch.