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Atakhala Ankle Stretch

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Ukuxhumana kwe Atakhala Ankle Stretch

The Seated Ankle Stretch ndi masewera osavuta koma ogwira mtima omwe amathandizira kusintha kusinthasintha komanso kuchepetsa chiopsezo cha kuvulala kwam'munsi, makamaka m'mapazi. Ndi yabwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza othamanga omwe amafunikira akakolo amphamvu komanso osinthika komanso omwe akuchira kuvulala kwa akakolo. Anthu angafune kuchita izi kuti athandizire kusuntha kwa thupi lawo lonse, kulimbikitsa kukhazikika bwino, komanso kuthandizira zochitika zambiri zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Ankle Stretch

  • Phimbani bondo lanu lakumanja ndikuyika phazi lanu lamanja pamwamba pa mwendo wanu wakumanzere, kuonetsetsa kuti bondo lanu lakumanja ladutsa bondo lanu lakumanzere.
  • Pogwiritsa ntchito manja anu, yesani pang'onopang'ono pa bondo lanu lakumanja ndi phazi lakumanja, kutambasula minofu ya akakolo ndi mwana wa ng'ombe.
  • Gwirani izi kwa masekondi 20-30 kuti mumve kutambasula, kenaka mutulutseni pang'onopang'ono.
  • Bwerezani masitepe omwewo ndi mwendo wanu wakumanzere, kusinthana pakati pa miyendo kubwereza kangapo.

Izinto zokwenza Atakhala Ankle Stretch

  • Kutambasula Pang'onopang'ono: Pewani kukakamiza kutambasula. Ndikofunika kuti muchepetse pang'onopang'ono mu kutambasula kuti musavulale. Yambani ndi kusinthasintha pang'onopang'ono ndikuloza phazi lanu kangapo kuti mutenthetse phazi lanu musanayambe kutambasula.
  • Kugwiritsa Ntchito Manja: Manja anu amathandizira kwambiri pakuchita izi. Ayenera kugwiritsidwa ntchito kukokera pamwamba pa phazi lanu mofatsa kwa inu. Pewani kukoka mwamphamvu kwambiri chifukwa zingayambitse kupsinjika kapena kuvulala.
  • Kuwongolera Mpweya: Kumbukirani kupuma moyenera pamene mukuchita izi. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira m'thupi lanu, zomwe zimapangitsa kuti ntchitoyo ikhale yochepa.
  • Nthawi zonse: Kukhazikika ndikofunikira pakuchita masewera olimbitsa thupi. Kuti mupindule kwambiri ndi Okhalapo An

Atakhala Ankle Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Ankle Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Ankle Stretch. Ndizochita zophweka komanso zothandiza kuti muwonjezere kusinthasintha ndi mphamvu mumagulu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Ankle Stretch?

  • Tambasula Ankle Yokhala Ndi Chopukutira: Zofanana ndi kusintha kwa band, koma mumagwiritsa ntchito thaulo kapena lamba wokutidwa kuzungulira phazi lanu kuti mukokere kwa inu.
  • Kutambasulira kwa Ankle Yokhala Ndi Kuzungulira Kwa Mapazi: Mukusintha uku, mutakhala pansi, mumagwira phazi lanu ndikulizungulira motsatana ndi koloko kuti mutambasule bondo mbali zosiyanasiyana.
  • Kutambasula kwa Ankle Kwakhala Ndi Kukweza Chidendene: Apa, mutakhala pansi, mumayika phazi lanu pansi ndikukweza chidendene chanu, kusunga zala zanu pansi kuti mutambasule bondo.
  • Kutambasula kwa Ankle ndi mwendo Wodutsana: Mukusintha uku, mumadutsa mwendo umodzi pamwamba pa mzake ndikupondaponda pang'onopang'ono phazi lokwezeka kuti mutambasule bondo.

Izinto zokufunda ezishisa ezivumelekile Atakhala Ankle Stretch?

  • Ma Taps a Zala Zam'mapazi: Zopopera zala zam'manja zimagwira ntchito paminofu yomwe ili kutsogolo kwa mwendo wanu wakumunsi, malo omwewo omwe amachitika panthawi ya Seated Ankle Stretch, ndikupangitsa kuti ikhale yothandizana bwino popereka masewera olimbitsa thupi oyenerera kudera lonse la akakolo.
  • Kuyenda kwa Chidendene: Zochitazi zimalimbitsa minofu ya shin ndikuwonjezera kukhazikika kwa bondo, zomwe zimakwaniritsa Seated Ankle Stretch mwa kuchepetsa chiopsezo cha kuvulala kwamagulu ndi kuwongolera bwino.

Amaxabiso angamahlekwane kanye Atakhala Ankle Stretch

  • Zochita zolimbitsa thupi za ng'ombe
  • Maphunziro a Seated Ankle Stretch
  • Ng'ombe zolimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi za ana a ng'ombe
  • Njira ya Seated Ankle Stretch
  • Kulimbitsa ana a ng'ombe ndi kulemera kwa thupi
  • Zochita zolimbitsa thupi za minofu ya ng'ombe
  • Kulimbitsa thupi kwa Ankle
  • Thupi la ng'ombe kutambasula
  • Malangizo a Seated Ankle Stretch