Zochita Zowonongeka ndi Kuletsa Zipiringizi za Shin

Zithunzi za Shin zimakhala zovuta kwa anthu ambiri, makamaka othamanga ndi osewera. Mwamwayi, ngati mukuvutika ndi zozizwitsa, pali zochitika zomwe mungachite kuti muthetse kupweteka ndikupewa mavuto amtsogolo. Pano pali zochitika zisanu ndi zinayi zomwe zingakuthandizeni kutambasula ndi kulimbitsa minofu ya m'munsi .

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Anakhalapo Ankle Dorsiflexion ndi Ng'ombe Yotambasula

Khalani pansi ndi mawondo anu molunjika. Lembani chingwe kapena thaulo pambali pa phazi lanu ndipo mutengeke mofatsa. Yendetsani phazi lanu kumbuyo kwanu (kugwedeza) ndikugwiritsira masekondi khumi. Kenaka phazirani phazi lanu pansi (plantarflexion). Onetsetsani miyendo yanu pansi, phokoso liyenera kukhala pamalumiki anu am'manja. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

Mutadziwa bwino kutambasula, tsopano ndi nthawi yolimbikitsa pogwiritsa ntchito gulu lokaniza. Gwiritsani ntchito kayendedwe kamodzi, koma khalani kutsogolo kutsogolo kwa phazi lanu komanso kumapeto kwa gululo kuzungulira tebulo kapena mpando wachifumu. Chitani masewero atatu a zochitika 10 ndikuwonjezeranso ku maselo atatu a machitidwe 30. Chitani katatu patsiku.

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Kutsekedwa Kwina Kachikuta Kwa Ankle ndi Ng'ombe Kutambasula

Khalani pa benchi kapena tebulo ndi mawondo anu atakulungama ndipo miyendo yanu ikupachikika kumbali. Gwiritsani phazi lanu kumbali yanu ndikugwiritsira ntchito masekondi khumi, kenaka phazi lanu lizitha kuchepetsa phazi lanu poyang'ana kumaso (plantarflexion). Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

Mukadziwa bwino kutsegula, pitirizani kuchita zolimbitsa thupi. Sungani malo ofanana ndi kale, koma tsopano mukufuna kuwonjezera phazi lanu. Kwezani ndi kupondaponda phazi lanu pokhapokha pakhomopo. Yesani kuti musakhale ndi kayendetsedwe kalikonse pamabondo anu. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

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Toe Kuyenda - Kutambasula ndi Kulimbitsa

Yambani poima m'malo ndi kukwera kumapazi anu ndi zidendene zanu pansi. Yesetsani kugwira malowa kwa masekondi khumi ndikuchepetsanso zidendene zanu pansi. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani izi katatu patsiku.

Mukadziwa kuimirira pamalo amodzi, yambani kuyenda pazenga zanu. Yambani ndi zala zanu zakunjika patsogolo pomwe, yendani pafupi mamita 25. Kenaka, tanizani zala zanu mkati ndikuyenda makilomita 25. Malizitsani mwa kutsogolo zala zazing'ono panja ndikuyenda makilomita 25. Kumbukirani kusunga zidendene zanu pansi. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani izi katatu patsiku.

Mukadziwa kuyendayenda pazendo zanu zazing'ono, mukhoza kupita ku zochitika zapamwamba ngati kuthamanga kapena kudumpha. Onetsetsani kuti muzichita nawo udzu wofewa.

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Chida Kuyenda - Kutambasula ndi Kulimbitsa

Yambani poima pamalo ndi kukweza phazi lanu patsogolo ndi kusunga zidendene pansi. Yesetsani kuika malowa kwa masekondi khumi ndikuchepetsa pang'onopang'ono kutsogolo kwa phazi lanu. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani izi katatu patsiku.

Mukadziwa bwino kuyima pamalo amodzi, yambani kuyendayenda. Yambani ndi zala zanu zakunjika patsogolo pomwe, yendani pafupi mamita 25. Kenaka, tanizani zala zanu mkati ndikuyenda makilomita 25. Malizitsani mwa kutsogolo zala zazing'ono panja ndikuyenda makilomita 25. Kumbukirani kusunga phazi lanu pansi. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

Mukadziwa kuyenda pazitsulo zanu, mukhoza kupita ku zochitika zogwira mtima monga kuthamanga kapena kudumpha. Onetsetsani kuti mukuchita masewerawa pa udzu wofewa.

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Kuwombera Kwina kwa Ankle

Imani moyang'anizana ndi khoma, yang'anizani bondo lanu molunjika ndi chidendene chanu pansi ndikuika pansi kutsogolo kwa phazi lanu pa khoma. Mudzadzimva kuti mumatuluka m'mimba mwanu. Mutha kugwiritsanso ntchito nsanja yopita patsogolo. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

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Yowongoka Knee Ng'ombe Yam'mbali

Imani moyang'anizana ndi khoma ndi malo anu okhomerera kukhoma. Tambasulani manja ndi manja anu ndikudalira pakhoma. Gwirani bondo limodzi molunjika ndi chidendene ndi phazi lanu pansi ndipo pang'onopang'ono khalani patsogolo mpaka mutamva kukokera kumbuyo kwa mwendo wanu (ng'ombe). Pamene bondo lanu liri lolunjika, izi zimatambasula gastrocnemius (mwakachetechete wa mimba). Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

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Khoma lakale lakonde lopindika

Imani moyang'anizana ndi khoma ndi malo anu okhomerera kukhoma. Tambasulani manja ndi manja anu ndikudalira pakhoma. Gwiritsani bondo limodzi ndikuyendetsa chidendene ndi phazi pansi pang'onopang'ono ndipo pang'onopang'ono gwedezerani patsogolo mpaka mutamva kukokera kumbuyo kwa mwendo wanu (ng'ombe). Pamene bondo lanu likuwongolera, izi zimatambasula pokhapokha. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

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Zovala Zam'madzi Zimalimbikitsa - Kulimbitsa

Imani ndi nsana wanu pambali pa khoma, sungani zidendene zanu pansi ndikukweza phazi lanu kutsogolo (kutupa) kutsogolo kutsogolo kwanu. Gwiritsani ntchito malowa kwa masekondi khumi ndikutsitsa phazi lanu kuti lifike pafupi, kenako yambani ntchitoyi. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

Mukadziwa kuchita masewerawa panthawi imodzimodzi, yambani kuchita mwendo umodzi pa nthawi imodzi. Kusiyanasiyana kwina kuyesera ndiko kuyendetsa mwamsanga ndi pansi. Kumbukirani kusunga chidendene chanu chobzala pansi. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

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Mtsinje Ukugwira - Kulimbitsa

Imani bwino ndi mapazi anu paphewa padera. Tengani phazi labwinobwino ndikuyendetsa mwendo umodzi ndikusiya chidendene chake chigwire pansi, koma musanayambe kutsogolo, pansi pa phazi lanu mukhudze pansi muyenera kusiya. Musalole kutsogolo kwa phazi lanu kugunda pansi. Bwererani mmbuyo momwe mapazi anu ali mbali ndi mbali ndi mbali ya mapewa monga momwe mudayambira. Ntchitoyi imathandiza kulimbitsa minofu kutsogolo kwa miyendo yanu ya pansi. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani katatu patsiku.

Mutadziwa kale kukula kwake, tenga gawo lalikulu kwambiri. Ngati izo zikhale zophweka, mukhoza kupita patsogolo pogwiritsa ntchito chitsime chotsatira. Inu mumayimirira ndi mapazi onse pa sitepe ya phazi ndipo muli ndi phazi limodzi mutsika pansi, chidendene chanu chiyenera kugwira pansi, koma muyenera kuyima kutsogolo kwa phazi lanu. Yambani ndi maselo atatu a masewero 10 ndikuonjezerani ku maselo atatu a zochitika 30. Chitani izi katatu patsiku.