Peroneals Otlolla
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Overview:
The Peroneals Stretch ke boikoetliso bo molemo bo etselitsoeng ka ho khetheha ho eketsa ho feto-fetoha ha maemo le ho fokotsa tsitsipano ea mesifa ea peroneal, e ka lehlakoreng le ka ntle la leoto le ka tlaase. E loketse ka ho khetheha bakeng sa baatlelete, limathi, kapa batho ka bomong ba qetang lihora tse telele maotong a bona, kaha e ka thusa ho thibela likotsi le ho ntlafatsa mosebetsi oa maoto ka kakaretso. Ka ho kenyelletsa Peroneals Stretch kemisong ea bona, batho ka bomong ba ka ntlafatsa botsitso ba bona, botsitso le ho tsamaea, ho etsa hore e be boikoetliso ba bohlokoa bakeng sa ho boloka bophelo bo botle ba 'mele.
Table of Contents
Instructions
Step-by-step guide:
- Tšela leqaqailaneng la hao le letona holim'a lengole la hao le letšehali, u behe letsoho le letona leotong le letona.
- Hula leoto le letona ka bonolo lehetleng la hao le letšehali, ho netefatsa hore u ikutloa u otlolohile ka ntle ho leoto la hao le ka tlaase le leqaqailaneng.
- Tšoara mokhoa ona ka metsotsoana e ka bang 20-30, ebe u lokolla.
- Pheta mehato e tšoanang bakeng sa leoto le letšehali, ho etsa bonnete ba ho boloka foromo e nepahetseng le hore u se ke ua otlolla.
Exercise Tips:
- Motsamao o Laoloang: Ha o etsa Peroneals otlolla, etsa bonnete ba hore metsamao ea hau e ea lieha ebile e laoloa. Qoba ho tsubella kapa ho qhoma, kaha sena se ka baka khatello ea mesifa kapa kotsi. Ho e-na le hoo, ka bonolo u phutholohe 'me u supe leoto la hao hore le ikutloe le otlolohile ka ntle ho leoto la hao le ka tlaase.
- Khatello e tsitsitseng: Sebelisa khatello e tsitsitseng ha u otlolla Peroneals. Sena se ka finyelloa ka ho sebelisa matsoho a hau ho hula leoto la hau ho uena ka bonolo. Qoba ho sebelisa khatello e ngata haholo kaha sena se ka lebisa ho otlolla ho feta tekano le kotsi e ka bang teng.
- Mokhoa oa ho phefumoloha: Hopola ho boloka mokhoa o tsitsitseng oa ho phefumoloha nakong eohle ea boikoetliso. Inhale ha u qala ho otlolla
FAQ
Can beginners do the Peroneals Otlolla?
Ee, ba qalang ba ka etsa boikoetliso ba Peroneals Stretch. Leha ho le joalo, ho bohlokoa ho qala butle le ka bonolo ho qoba kotsi. Haeba ho khoneha, ho ka ba molemo ho ba le mokoetlisi oa setsebi kapa setsebi sa 'mele se u bontšang mokhoa o nepahetseng oa ho etsa bonnete ba hore u etsa boikoetliso hantle. Kamehla u hopole ho futhumala pele u otlolla le hore le ka mohla u se ke ua otlolla ho fihlela bohloko.
What are common variations of the Peroneals Otlolla?
- Ho ema Peroneal Stretch: Ema u otlolohile 'me u tšele leoto la hao le amehileng ka mor'a leoto le leng, ebe ka bonolo u khumama ka lengole la morao ha u ntse u boloka lirethe fatše ho otlolla li-peroneals.
- Lateral Ankle Stretch: Phapang ena e kenyelletsa ho ema o otlolohile le ho fetolela leoto la hau le amehileng ka hare, ebe o itšetleha ka boima ba 'mele oa hau holim'a leoto leo ho otlolla mesifa ea peroneal.
- Supine Peroneal Stretch: Robala ka morao ka maoto a hao a atolositsoeng, phahamisa leoto le amehileng 'me u sebelise letsoho la hao ho hula leoto la hao ka bonolo ho ea' meleng oa hao, u otlolle li-peroneals.
- Ho otlolla ha Wall Peroneal: Ema u shebane le lebota, u otlolle leoto la hau le amehileng ka mor'a hao ka menoana ea hau e shebileng ka hare, ebe ka bonolo u itšetlehile ka lebota ho otlolla mesifa ea peroneal.
What are good complementing exercises for the Peroneals Otlolla?
- Li-Circles tsa Ankle: Li-circuits tsa li-ankle li ntlafatsa mefuta e mengata ea ho sisinyeha ha motsoako oa maqaqailana, e leng se ka thusang ho etsa hore li-peroneals li otlolle ka katleho ka ho ntlafatsa ho feto-fetoha ha hao ka kakaretso le ho tsamaea.
- Toe Flex le Point: Boikoetliso bona bo sebetsa mesifa e ka pele le ka morao ea leoto la hao le ka tlaase, ho kenyelletsa le li-peroneals, tse ka ntlafatsang katleho ea li-peroneals tse otlolohileng ka ho khothalletsa tsoelo-pele e leka-lekaneng ea mesifa le ho feto-fetoha ha leoto le tlaase.
Related keywords for Peroneals Otlolla:
- "Peroneals Otlolla ka Ropo"
- "Koetliso ea Liropo Bakeng sa Manamane"
- "Namane e Otlolla ka Ropo"
- "Peroneals Stretch Technique"
- "Boikoetliso ba Manamane a Thapo"
- "Mokhoa oa ho etsa Peroneals Stretch"
- "Peroneals Ropo Otlolla Manamane"
- "Rope Workout bakeng sa Mesifa ea Namane"
- "Peroneals Ho Otlolla Boikoetliso"
- "Ho Otlolla Manamane ka Thapo"