Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula

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

Ukuxhumana kwe Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula

The Seated Toe Extensor ndi Foot Inverter Stretch ndi masewera olimbitsa thupi ochepa omwe amapangidwa kuti apititse patsogolo kusinthasintha, kuwongolera bwino, komanso kulimbikitsa minofu yamapazi ndi miyendo yapansi. Ndizopindulitsa makamaka kwa othamanga, anthu okalamba, kapena aliyense amene akufuna kukonza ntchito ya phazi kapena kuchira kuvulala kokhudzana ndi phazi. Anthu angafune kuchita izi kuti achepetse kupweteka kwa phazi, kulimbikitsa maseŵera olimbitsa thupi, kapena ngati chisamaliro choletsa kuvulala kwa phazi ndi akakolo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula

• Kwezani phazi lanu lakumanja pansi ndikulitambasula patsogolo panu, ndikuwongolera mwendo wanu.
• Kokani zala zanu pang'onopang'ono kumbali yanu pogwiritsa ntchito manja anu kutambasula minofu ya phazi ndi kumunsi kwa mwendo.
• Kenaka, tembenuzani phazi lanu mkati kuti phazi lanu liyang'ane kumbali ina, kutambasula minofu kunja kwa bondo lanu ndi phazi.
• Gwirani malowa kwa masekondi pafupifupi 30, kenaka mutulutseni ndikubwereza masewerowa ndi phazi lanu lakumanzere.

Izinto zokwenza Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula

• Kutambasula Pang'onopang'ono: Kwezani phazi lanu lakumanja pang'onopang'ono kuchokera pansi ndikulizungulira mkati kuti chala chanu chachikulu chiloze ku phazi lina. Kutambasula kuyenera kukhala pang'onopang'ono komanso koyendetsedwa, osati mwadzidzidzi kapena kugwedezeka. Kulakwitsa kofala ndikuthamangira kusuntha, komwe kungayambitse kupsinjika kwa minofu.
• Gwirani ndi Kumasula: Gwirani kutambasula kwa masekondi pafupifupi 20-30, kenaka mutulutse pang'onopang'ono ndikubwerera kumalo oyambira. Izi zimathandiza kutambasula bwino zala extensors ndi inverters phazi. Pewani kudumpha kapena kukakamiza phazi kuti likhale lovuta.
• Bwerezani: Bwerezani zolimbitsa thupi ndi phazi lina. Ndikofunikira kutambasula mbali zonse ziwiri kuti musunge bwino komanso symmetry m'thupi lanu.
• Kuchita Nthawi Zonse: Kuti mupindule kwambiri, chitani

Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Toe Extensor ndi Foot Inverter Stretch. Ndizosavuta komanso zogwira mtima zotambasula zomwe zingathandize kusintha kusinthasintha ndi mphamvu pamapazi ndi miyendo yapansi. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti musavulale. Ngati mukumva kupweteka kulikonse mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo ndikufunsana ndi dokotala. Nayi njira yosavuta yochitira izi: 1. Khalani pansi pampando ndi mapazi anu pansi. 2. Kwezani mwendo umodzi patsogolo panu. 3. Dulani phazi lanu, kuloza zala zanu m'mwamba. 4. Tsopano, yesani kuloza zala zanu mkati, kuphazi linalo. Muyenera kumva kutambasula kumbali yakunja ya phazi lanu ndi bondo. 5. Gwirani malowa kwa masekondi 20-30. 6. Bwerezani ndi phazi lina. Kumbukirani, nthawi zonse ndi bwino kutenthetsa musanatambasule ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula?

• The Supine Toe Extensor Stretch: Mtunduwu wapangidwa utagona chagada. Mutha kugwiritsa ntchito bandi yotsutsa kapena thaulo lokulungidwa mozungulira phazi lanu, kukokera pang'onopang'ono kwa inu kuti mutambasule zowonjezera zala zanu ndi ma inverters a phazi.
• The Seated Foot Inversion yokhala ndi Resistance Band: Khalani ndi miyendo yanu yotambasulidwa patsogolo panu, kulungani gulu lotsutsa kuzungulira kunja kwa phazi lanu, ndikukokerani gululo molunjika thupi lanu, ndikutembenuza phazi lanu.
• The Seated Toe Flexor Stretch: Izi ndizofanana ndi kutambasula kwa chala chala, koma m'malo motambasula zala zanu, mumazisintha. Mutakhala pansi, tambasulani miyendo yanu ndikukokera zala zanu kwa inu pogwiritsa ntchito chopukutira kapena chopinga.
• Tambasula Khoma: Imirira pa mkono

Izinto zokufunda ezishisa ezivumelekile Wokhala Chala Chala Chowonjezera Ndi Mapazi Inverter Kutambasula?

• Zozungulira za Ankle: Mabwalo a ankle amathandizira kusuntha komanso kusinthasintha kwa mgwirizano wapakhosi. Izi zimakwaniritsa Seated Toe Extensor And Foot Inverter Stretch polimbikitsa thanzi la phazi ndi akakolo, zomwe ndizofunikira pakuyenda bwino komanso kuyenda.
• Kutambasula kwa Plantar Flexor: Kutambasula uku kumayang'ana minofu pansi pa phazi lanu ndi kumbuyo kwa mwendo wanu wapansi. Pomasula minofu iyi, imathandizira Seated Toe Extensor And Foot Inverter Stretch poonetsetsa kuti minofu yonse ya phazi lanu ndi m'munsi mwa mwendo wanu imasinthasintha mofanana, potero kusunga dongosolo lokhazikika la minofu.