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Ng'ombe imatambasula

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGastrocnemius, Soleus
Amashwa eqhapho
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Ukuxhumana kwe Ng'ombe imatambasula

The Calves Stretch ndi masewera osavuta koma ogwira mtima omwe amayang'ana minofu iwiri yakumunsi kwa mwendo wanu: gastrocnemius ndi soleus. Kuchita masewera olimbitsa thupi ndi abwino kwa othamanga, othamanga, ovina, kapena aliyense amene amathera nthawi yochuluka pamapazi awo, chifukwa amathandizira kusintha kusinthasintha, kuchepetsa minofu ya minofu, komanso kupewa kuvulala monga ng'ombe kapena Achilles tendinitis. Mukufuna kuchita izi kuti mukhale ndi mphamvu zochepetsera thupi lanu lonse, kupititsa patsogolo masewera anu othamanga, ndikulimbikitsanso kuchita bwino komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ng'ombe imatambasula

  • Pang'onopang'ono pindani mwendo wanu wakumanzere kutsogolo, kusunga bondo lanu lakumanja ndi chidendene chanu chakumanja pansi.
  • Gwirani msana wanu molunjika ndi chiuno chanu kutsogolo. Osatembenuza mapazi anu mkati kapena kunja ndikusunga bondo lanu lakumanzere pamwamba pa bondo lanu lakumanzere.
  • Gwirani kutambasula uku kwa masekondi pafupifupi 15 mpaka 30, kenaka sinthani miyendo ndikubwereza ndondomekoyi.
  • Kuti mupeze zotsatira zabwino, chitani izi kamodzi kapena kawiri patsiku.

Izinto zokwenza Ng'ombe imatambasula

  • Mawonekedwe Olondola: Ndikofunikira kukhalabe ndi mawonekedwe oyenera potambasula ana anu kuti asavulale. Imani molunjika ndi wamtali, dalirani khoma ndi manja anu molunjika, ndipo tambani phazi limodzi kumbuyo kwanu, kusunga chidendene pansi ndi mwendo wowongoka. Muyenera kumva kutambasula kwa ng'ombe yanu, osati kumbuyo kwanu kapena mapewa.
  • Kutambasula Pang'onopang'ono: Pewani kudumpha kapena kukakamiza kutambasula. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. M'malo mwake, tsitsani pang'onopang'ono mukutambasula ndikusunga masekondi 15-30. Muyenera kumva kukokera, koma kusakhale kowawa.
  • Kusasinthasintha: Kuti mupeze zotsatira zabwino, tambasulani ana anu nthawi zonse. Yesetsani kuziphatikiza pazochitika zanu za tsiku ndi tsiku

Ng'ombe imatambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ng'ombe imatambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a ng'ombe. Ndizochita zolimbitsa thupi zomwe zimapindulitsa kusinthasintha komanso kupewa kuvulala. Nayi njira yosavuta yotambasula ya ng'ombe yomwe oyamba angayesere: 1. Imani kutalika kwa mkono kuchokera pakhoma kapena chida champhamvu cholimbitsa thupi. 2. Ikani phazi lanu lakumanja kumbuyo kwa phazi lanu lakumanzere. 3. Pang'onopang'ono pindani mwendo wanu wakumanzere kutsogolo, kusunga bondo lanu lakumanja ndi chidendene chanu chakumanja pansi. 4. Gwirani msana wanu molunjika ndi chiuno chanu kutsogolo. Osatembenuza mapazi anu mkati kapena kunja. 5. Gwirani kutambasula kwa masekondi 15 mpaka 30. 6. Bwerezani ndi mwendo wina. Kumbukirani kutenthetsa musanayambe kutambasula ndipo musayambe kutambasula mpaka kupweteka. Ngati muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi dokotala kapena akatswiri azachipatala musanayambe masewera olimbitsa thupi atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ng'ombe imatambasula?

  • Galu Wapansi : Yoga iyi imatambasula ana a ng'ombe mwa kukupangitsani kuti muyambe miyendo inayi ndikukweza m'chiuno, kuwongola miyendo yanu ndikukankhira zidendene zanu pansi.
  • The Stair Calf Stretch: Izi zimaphatikizapo kuyimirira pa sitepe ndi mipira ya mapazi anu pa sitepe ndi zidendene zanu zitalendewera, ndiyeno kutsitsa zidendene zanu pansi pa sitepe kuti mutambasule ana a ng'ombe.
  • Kutambasula kwa Ng'ombe Yokhala pansi: Mwakusiyana uku, mumakhala pansi ndi miyendo yanu patsogolo panu, mumangirira gulu lotsutsa kuzungulira phazi lanu, ndikukokerani gululo molunjika kwa inu kuti mutambasule ng'ombe yanu.
  • The Runner's Stretch: Kutambasula uku kumaphatikizapo kuponda phazi lanu lakumanja kutsogolo ndikusunga phazi lanu lakumanzere, kenaka mutembenuzire bondo lanu lakumanja ndikusunga kumanzere.

Izinto zokufunda ezishisa ezivumelekile Ng'ombe imatambasula?

  • Kudumphira jacks ndi ntchito ina yomwe imagwirizana ndi kutambasula kwa ng'ombe, pamene imagwiritsa ntchito thupi lapansi, makamaka ana a ng'ombe, pofuna kusuntha kwaphulika, zomwe zingathandize kuonjezera kusungunuka kwa minofu ndi mphamvu.
  • Mapapu amathanso kuthandizira kutambasula kwa ng'ombe monga momwe amafunira kukhazikika ndi kukhazikika, zomwe zimagwirizanitsa minofu ya ng'ombe, komanso kuonjezera kusuntha ndi kusinthasintha m'munsi mwa thupi lanu.

Amaxabiso angamahlekwane kanye Ng'ombe imatambasula

  • Zochita zolimbitsa thupi za ng'ombe
  • Zolimbitsa thupi zotambasula ng'ombe
  • Kulimbitsa ng'ombe kunyumba
  • Zochita zolimbitsa thupi za ana a ng'ombe amphamvu
  • Kulimbitsa thupi kwa ng'ombe popanda zida
  • Kulimbitsa thupi kwa ng'ombe pogwiritsa ntchito kulemera kwa thupi
  • Zochita zolimbitsa thupi za ng'ombe
  • Kulimbitsa ana a ng'ombe opanda zolemera
  • Zochita zapakhomo za minofu ya ng'ombe
  • Kulimbitsa thupi kwa ng'ombe kokha