Sitting Toe Kokani Achilles Stretch

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

Ukuxhumana kwe Sitting Toe Kokani Achilles Stretch

The Sitting Toe Pull Achilles Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha ndi mphamvu mu tendon ya Achilles ndi minofu ya ng'ombe. Ndi masewera olimbitsa thupi abwino kwa othamanga, othamanga, ndi anthu omwe amachita nawo masewera olimbitsa thupi, koma amathanso kukhala opindulitsa kwa iwo omwe sangokhala kapena akuchira kuvulala kwam'munsi kapena kumapazi. Kuchita kutambasula uku kungathandize kupititsa patsogolo masewera olimbitsa thupi, kuchepetsa chiopsezo cha kuvulala, ndi kuthandizira kuchira, ndikupangitsa kuti ikhale yofunikira kwambiri pa pulogalamu iliyonse yolimbitsa thupi kapena kukonzanso.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sitting Toe Kokani Achilles Stretch

• Phimbani bondo lanu lakumanja ndikuyika phazi lanu lakumanja mkati mwa ntchafu yanu yakumanzere.
• Fikirani ndi manja onse awiri ndikuyesera kugwira phazi lanu lakumanzere, ngati simungathe kufikira phazi lanu, gwiritsani ntchito thaulo kapena bandi wokutidwa kuzungulira phazi kuti muthandizire.
• Kokani pang'onopang'ono phazi lanu lakumanzere kupita ku thupi lanu pamene mwendo wanu ukuwongoka, muyenera kumva kutambasula mu tendon yanu ya Achilles ndi minofu ya ng'ombe.
• Gwirani kutambasula uku kwa masekondi pafupifupi 30, kenaka mutulutse ndikusintha mwendo wina.

Izinto zokwenza Sitting Toe Kokani Achilles Stretch

• Wosakwiya komanso Wokhazikika: Fikirani zala zanu pang'onopang'ono ndikuzikokera kwa inu mofatsa. Osathamangira kapena kukakamiza kutambasula. Kulakwitsa kofala ndikugwedezeka kapena kukoka mwamphamvu kwambiri, zomwe zimatha kusokoneza tendon ya Achilles. M'malo mwake, yesetsani kukoka pang'onopang'ono, kokhazikika komwe kumawonjezera kutambasula pang'onopang'ono.
• Ganizirani pa Kumverera: Muyenera kumva kutambasula kwa ng'ombe yanu ndi kumbuyo kwa bondo lanu, osati kupweteka. Ngati mukumva kupweteka, siyani kutambasula nthawi yomweyo. Cholakwika chofala ndikupitiriza kutambasula ngakhale mukumva ululu, zomwe zingayambitse kuvulala.
• Pitirizani Kutambasula: Gwirani kutambasula kwa masekondi 15 mpaka 30, ndiyeno mupumule kwa nthawi yofanana. Bwerezani izi 2 mpaka 4. Pewani kugwira mpweya wanu

Sitting Toe Kokani Achilles Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sitting Toe Kokani Achilles Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Sitting Toe Pull Achilles Stretch. Ndiko kutambasula kosavuta komwe kumayang'ana makamaka tendon ya Achilles ndi minofu yomwe ili m'munsi mwa mwendo. Momwe mungachitire izi: 1. Khalani pamphasa kapena pansi pa kapeti ndi miyendo yanu patsogolo panu. 2. Phimbani bondo limodzi ndikuyika phazi la mwendo wopindika pansi, kotero kuti bondo lilozedwe mmwamba. 3. Fikirani zala zanu zotambasula ndikuzikokera kwa inu mofatsa. Ngati simungathe kufikira zala zanu, mutha kugwiritsa ntchito chopukutira kapena chotchinga chozungulira phazi lanu kuti muthandizire. 4. Muyenera kumva kutambasula kwa ng'ombe yanu ndi kumbuyo kwa mwendo wanu wapansi. 5. Gwirani kutambasula kwa masekondi pafupifupi 20-30, kenaka sinthani miyendo. Kumbukirani, ndikofunikira kusunga kutambasula mofatsa osati kukakamiza, kuti musavulaze. Nthawi zonse funsani ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sitting Toe Kokani Achilles Stretch?

• Kutambasula kwa Staircase: Kwa kusiyana kumeneku, imani pa sitepe ndi zidendene zanu zitalendewera m'mphepete ndipo pang'onopang'ono muchepetse zidendene zanu kuti mutambasule tendon ya Achilles ndi minofu ya ng'ombe.
• Kutambasulira Lamba: Mutakhala pansi, kulungani lamba kapena thaulo kuzungulira phazi lanu, gwirani mbali zonse ziwiri ndikukokerani mofatsa, ndikuwongolera mwendo wanu.
• Kutambasula kwa Galu Pansi: Iyi ndi yoga poyambira pomwe mumayambira pamanja ndi mawondo ndikukweza m'chiuno, kuyesa kuwongola miyendo yanu ndikukankhira zidendene pansi.
• Kutambasula kwa Runner: Mwakusiyana uku, mumayambira pamtunda ndi phazi limodzi kutsogolo ndi phazi limodzi kumbuyo, kenaka muwongole mwendo wakumbuyo kuti mutambasule.

Izinto zokufunda ezishisa ezivumelekile Sitting Toe Kokani Achilles Stretch?

• Galu Wotsika: Yoga iyi imatambasula mbali yonse yakumbuyo ya thupi lanu, kuphatikiza tendon yanu ya Achilles, ikuphatikizana ndi Sitting Toe Pull Achilles Stretch poyang'ana malo omwewo koma kuchokera mbali ina, motero kumalimbikitsa kusinthasintha kwathunthu ndi kusinthasintha.
• Kutambasula kwa Ng'ombe Yokhala pansi: Zochitazi zimayang'ananso minofu ya ng'ombe ndi Achilles tendon, ndipo pochita izi pamodzi ndi Sitting Toe Pull Achilles Stretch, mukhoza kupititsa patsogolo kusinthasintha ndi kayendetsedwe kake ka maderawa.