Standing Toe Up Achilles Tambasula

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

Ukuxhumana kwe Standing Toe Up Achilles Tambasula

The Standing Toe Up Achilles Stretch ndi masewera osavuta koma ogwira mtima omwe amapangidwira kuti azitha kusinthasintha komanso mphamvu mu tendon ya Achilles ndi minofu ya ng'ombe. Ndibwino kwa othamanga, makamaka othamanga ndi omwe amasewera masewera olimbitsa thupi, omwe amafunikira miyendo yamphamvu komanso yosinthasintha. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kupewa kuvulala ngati Achilles tendonitis, kupititsa patsogolo masewera olimbitsa thupi, komanso kuyenda bwino komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Standing Toe Up Achilles Tambasula

• Sungani mwendo wanu molunjika ndikukankhira m'chiuno mwanu patsogolo, kuonetsetsa kuti chidendene chanu chikhale pansi.
• Muyenera kumva kutambasula mu ng'ombe yanu ndi kumbuyo kwa mwendo wanu wapansi, womwe ndi tendon yanu ya Achilles.
• Gwirani malowa kwa masekondi 20-30, mukumva kutambasula koma osati mpaka kupweteka.
• Tulutsani kutambasula ndikubwereza zolimbitsa thupi za mwendo wina.

Izinto zokwenza Standing Toe Up Achilles Tambasula

• Kuyimirira Moyenera: Imani mowongoka ndikuyika mpira wa phazi lanu pamalo okwera ngati masitepe kapena malire. Onetsetsani kuti chidendene chanu chikulendewera m'mphepete. Apa ndi poyambira. Zolakwitsa zomwe muyenera kuzipewa ndi kutsamira patali kwambiri kapena kusawongoka mwendo wanu. Thupi lanu liyenera kukhala lolunjika ndipo mwendo wanu wotambasula ukhale wowongoka momwe mungathere.
• Kutambasula Pang'onopang'ono: Pang'onopang'ono tsitsani chidendene chanu mpaka mutamva kutambasula kwa ng'ombe yanu ndi Achilles tendon. Pewani kulakwitsa kukakamiza chidendene chanu pansi mwachangu kapena patali. Izi zitha kuyambitsa kupsinjika kapena kuvulala. Kutambasula kuyenera kuchitika pang'onopang'ono ndikuwongolera.
• Gwirani ndi Kubwereza: Gwirani kutambasula kwa masekondi 15-30, kenaka kwezani pang'onopang'ono chidendene chanu kubwerera kumalo oyambira.

Standing Toe Up Achilles Tambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Standing Toe Up Achilles Tambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Toe Up Achilles Stretch. Ndiko kutambasula kosavuta komanso kothandiza komwe kumayang'ana tendon ya Achilles ndi minofu ya ng'ombe. Umu ndi momwe: 1. Imani moyang'anizana ndi khoma ndikuyika manja anu pakhoma pafupi ndi diso. 2. Ikani mwendo womwe mukufuna kutambasula pafupi ndi sitepe kumbuyo kwa mwendo wanu wina, kusunga chidendene chanu chakumbuyo pansi. 3. Pindani bondo lanu lakutsogolo mpaka mutamva kutambasula mwendo wakumbuyo. 4. Gwirani kutambasula kwa masekondi pafupifupi 15-30, kenaka sinthani ku mwendo wina. 5. Bwerezani izi 2-3 pa mwendo uliwonse. Kumbukirani, ndikofunikira kuti msana wanu ukhale wowongoka osati kutambasula. Ngati mukumva ululu uliwonse, siyani masewerawo. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist ngati simukudziwa momwe mungapangire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Standing Toe Up Achilles Tambasula?

• Wall Push-Up Achilles Stretch: Mu kusiyana kumeneku, mumayima kutalika kwa mkono kuchokera pakhoma, ikani manja anu pakhoma pamtunda wa mapewa, ndiyeno mutenge phazi limodzi kumbuyo, kusunga chidendene chanu pansi kuti mutambasule Achilles.
• Kutambasula kwa Staircase Achilles: Apa, mumayima pamasitepe ndi zidendene zanu zitalendewera m'mphepete ndikutsitsa zidendene zanu pansi kuti mutambasule tendon ya Achilles.
• Towel Achilles Stretch: Pakusiyana uku, mumakhala ndi miyendo yanu motambasulira, mumangirira thaulo mozungulira phazi lanu, kenako ndikukokerani thaulo kwa inu, ndikukweza zala zanu.
• Lunge Achilles Stretch: Izi zimaphatikizapo kutenga sitepe yaikulu kutsogolo ndi phazi limodzi ndikupinda bondo lakumbuyo ndikusunga mwendo wakumbuyo ndi chidendene, chomwe chimatambasula tendon ya Achilles.

Izinto zokufunda ezishisa ezivumelekile Standing Toe Up Achilles Tambasula?

• Kutambasula kwa Ng'ombe Yokhala pansi: Zochitazi zimayang'ananso minofu ya ng'ombe ndi Achilles tendon, mofanana ndi Standing Toe Up Achilles Stretch, koma kuchokera pamalo okhala, kupereka mbali yosiyana yotambasula yomwe ingapangitse kusinthasintha kwathunthu.
• Galu Wotsika: Yoga iyi imatambasula unyolo wonse wakumbuyo, kuphatikiza ana a ng'ombe ndi tendon ya Achilles, kugwirizanitsa ndi Standing Toe Up Achilles Stretch polimbikitsa kusinthasintha ndi kusinthasintha.