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Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGastrocnemius, Soleus
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Ukuxhumana kwe Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma

The Calf Push Stretch With Hands Against Wall ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya ng'ombe, kukulitsa mphamvu zawo komanso kusinthasintha. Ndi yabwino kwa othamanga, othamanga, kapena aliyense amene akufuna kukonza zolimbitsa thupi kapena achire kuvulala kwam'miyendo. Zochita izi ndizofunika chifukwa sizimangowonjezera masewera olimbitsa thupi komanso zimathandizira kupewa kuvulala kokhudzana ndi minofu yolimba ya ng'ombe, monga Achilles tendonitis kapena shin splints.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma

  • Kwezani manja anu patsogolo panu ndikuyika manja anu molunjika pakhoma, ndikusunga mapazi anu pansi.
  • Pang'onopang'ono kutsamira khoma, kugwada bondo limodzi ndi kutambasula mwendo wina kumbuyo kwanu.
  • Sungani chidendene chanu chakumbuyo pansi ndikukankhira m'chiuno patsogolo, muyenera kumverera kutambasula mu ng'ombe ya mwendo wotambasula.
  • Gwirani malowa kwa masekondi pafupifupi 30, kenaka sinthani miyendo ndikubwereza masewerowa.

Izinto zokwenza Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma

  • Tsamirani Mkati: Tsatirani kukhoma popinda bondo lanu lakutsogolo, ndikuwongolera mwendo wanu wakumbuyo ndi chidendene pansi. Muyenera kumva kutambasula mu minofu yanu ya ng'ombe. Kulakwitsa kofala kupewa ndikutsamira patali kwambiri kapena kuthamanga kwambiri pakhoma komwe kungayambitse kupsinjika kapena kuvulala. Nthawi zonse sunthani mu kutambasula pang'onopang'ono komanso mpaka kufika pamtima wochepa, osati kupweteka.
  • Gwirani ndi Kubwereza: Gwirani kutambasula kwa masekondi pafupifupi 20-30, kenaka sinthani miyendo ndikubwereza. Izi zimathandiza kuti ana a ng'ombe onse azichita masewera olimbitsa thupi mofanana. Kulakwitsa kofala kupewa ndiko kusagwira kutambasula

Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Ng'ombe ya Push Ndi Manja motsutsana ndi Khoma. Izi ndizosavuta komanso zogwira mtima zolimbitsa thupi kutambasula minofu ya ng'ombe. Momwe mungachitire izi: 1. Imani moyang'anizana ndi khoma ndi manja anu pamalo omasuka ku khoma. 2. Kwezani phazi limodzi kumbuyo kwanu, ndikusunga mapazi onse awiri pansi ndi zidendene zonse pansi. 3. Tsatirani khoma mpaka mutamva kutambasula kwa ng'ombe ya mwendo wotambasula. 4. Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka sinthani miyendo ndikubwereza. Kumbukirani, ndikofunikira kuti mayendedwe anu azikhala pang'onopang'ono ndikuwongolera kuti musavulale, ndipo musamakankhire kutambasula mpaka kupweteka. Nthawi zonse funsani katswiri wolimbitsa thupi ngati simukudziwa momwe mungapangire masewera atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma?

  • Ng'ombe Yambani Kutambasula Ndi Zigono Pakhoma: M'malo mogwiritsa ntchito manja anu, tsamirani kukhoma pogwiritsa ntchito zigono zanu kuti muwonjezere kusintha kwina pakutambasula.
  • Ng'ombe Push Stretch Ndi Yoga Strap: Gwiritsani ntchito lamba la yoga kapena chopukutira kuzungulira mpira wa phazi lanu kukokera zala zanu ku thupi lanu, kukulitsa kutambasula.
  • Ng'ombe Yambani Kutambasula Pamasitepe: Imani pamasitepe ndi zidendene zanu zitalendewera m'mphepete ndikuzitsitsa pansi kuti mutambasule ana a ng'ombe.
  • Ng'ombe Yothamanga Yotambasula Ndi Mpira Wolimbana ndi Khoma: Tsatirani mpira wolimbitsa thupi womwe umayikidwa pakhoma kuti muwonjezere chinthu chosakhazikika komanso kulimbitsa minofu yambiri.

Izinto zokufunda ezishisa ezivumelekile Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma?

  • Ng'ombe Yokhala Pamwamba ndi ntchito ina yowonjezera pamene imalimbitsa minofu ya mwana wa ng'ombe, ndikupangitsa kuti ikhale yolimba komanso yosinthika kwa Ng'ombe Yothamanga Yotambasula Ndi Manja Otsutsana ndi Khoma.
  • Kutsika kwa Galu, mawonekedwe a yoga, amakwaniritsa Kukankhira kwa Ng'ombe chifukwa sikumangotambasula ana a ng'ombe komanso kumalimbikitsa kusinthasintha komanso kusinthasintha, kumapangitsanso kugwira ntchito kwa Ng'ombe ya Push Stretch.

Amaxabiso angamahlekwane kanye Mwana Wang'ombe Kankhani Tambasulani Ndi Manja Kulimbana ndi Khoma

  • Zolimbitsa thupi zolimbitsa thupi
  • Kutambasula kwa khoma la ng'ombe
  • Ng'ombe zolimbitsa thupi kunyumba
  • Palibe masewera olimbitsa thupi a ng'ombe
  • Bodyweight khoma kukankha kutambasula
  • Kulimbitsa ana a ng'ombe ndi kulemera kwa thupi
  • Mwana wa ng'ombe wothandizidwa ndi khoma
  • Kuchita masewera olimbitsa thupi molimbana ndi khoma la ng'ombe
  • Kulimbitsa thupi kwa minofu ya ng'ombe
  • Kunyumba ng'ombe kulimbitsa thupi