Mesebetsi ea maoto le li-ankle bakeng sa ho lematsa le ho thibela

1 -

Ankle Pump Holimo

Koetliso ena e thusa ho eketsa ts'oaetso ea maqhubu le ho matlafatsa mesifa ka pel'a leoto la hau le ka tlaase (shin). Hula leoto la hau ha u ntse u leka ho ama menoana ea hau ka pel'a hao. Tšoara boemo bona metsotsoana e 10. Qala ho etsa lihlopha tse tharo tsa boikoetliso ba 10 'me u sebetse tsela ea hau ho fihlela lihlopha tse tharo tsa li-exercising tse 30. Leka ho ikoetlisa ka makhetlo a mararo ka letsatsi.

2 -

Ankle Pump Hantle

Boikoetliso bona bo thusa ho eketsa ts'ebetso ea limela le ho matlafatsa mesifa ka morao oa leoto la hau le tlase (namane). Fokotsa leoto la hau ha u ntse u supa menoana ea hau ho ea fatše. Tšoara boemo bona metsotsoana e 10. Qala ho etsa lihlopha tse tharo tsa boikoetliso ba 10 'me u sebetse tsela ea hau ho fihlela lihlopha tse tharo tsa li-exercising tse 30. Leka ho ikoetlisa ka makhetlo a mararo ka letsatsi.

3 -

Tente ea Knee Wall Stretch

Koetliso ena e thusa ho otlolla mesifa ea namane e bitsoang soleus. Itlhakise ka hohle ka pel'a lerako le tiileng. Hlalosa matsoho a hao ho itšetleha ka lerako. Tsamaea leoto ka pele. Leoto le leng le lokela ho lula. Fokotsa khumama (ka leoto le leng hape) ho fihlela u ikutloa u otlolohile ka morao oa namane ea hau. Tšoara boemo boo ka metsotsoana e 30. Qala ho etsa lihlopha tse tharo tsa boikoetliso ba 10 'me u sebetse tsela ea hau ho fihlela lihlopha tse tharo tsa li-exercising tse 30. Leka ho ikoetlisa ka makhetlo a mararo ka letsatsi.

4 -

Tsela e otlolohileng ea Knee Wall

Koetliso ena e thusa ho otlolla mesifa ea namane e bitsoang gastrocnemius. Itlhakise ka hohle ka pel'a lerako le tiileng. Hlalosa matsoho a hao ho itšetleha ka lerako. Tsamaea leoto ka pele. Leoto le leng le lokela ho lula. Fokotsa lengole (leotong le ka morao) ho fihlela u ikutloa u otlolohile ka morao oa namane ea hau. Tšoara boemo boo ka metsotsoana e 30. Qala ho etsa lihlopha tse tharo tsa boikoetliso ba 10 'me u sebetse tsela ea hau ho fihlela lihlopha tse tharo tsa li-exercising tse 30. Leka ho ikoetlisa ka makhetlo a mararo ka letsatsi.

5 -

Toe Pick Ups

Koetliso ena e thusa ho matlafatsa menoana ea hau le ho ntlafatsa maemo a bona a ho feto-fetoha. Beha qubu ea lintho fatše 'me u sebelise menoana ea hau ho li nka ebe u li susumelletsa hore li etse mokoloko o mong. Etsa likoetliso tse tharo ka makhetlo a mararo ka letsatsi.

6 -

Too ea phahama

Koetliso ena e thusa ho matlafatsa menoana ea hau le menoana ea namane. Emela setulong se tsitsitseng 'me u phahame liotleng tsa hao ka ho phahamisa lirethe tsa hau fatše. Tšoara sebaka ka metsotsoana e 10. Qala ho etsa lihlopha tse tharo tsa boikoetliso ba 10 'me u sebetse tsela ea hau ho fihlela lihlopha tse tharo tsa li-exercising tse 30. Leka ho ikoetlisa ka makhetlo a mararo ka letsatsi. Haeba u sa tsitsitse, tšoara ka setulo kapa lerako bakeng sa tekano.

7 -

Plantar Fascia Massage

Boikoetliso bona bo silila ka ho toba setala sa fascia . Lula fatše ebe u tšela leoto la hao holim'a lengole la hao. Ka letsoho le le leng, hula menoana ea hau ho ea fihla nkoong ea hau. Ka lehlakoreng le leng, silila sebaka se ka tlas'a leoto la hau ka pel'a serethe. Etsa sena ka metsotso e 10 ka makhetlo a mararo ka letsatsi.

8 -

Setlolo sa ho qhaqhoa leqhoa

Koetliso ena e thusa ho silila le ho hlatsoa maoto ka nako e le 'ngoe. Tlatsa botlolo ka metsi mme ue qete. Etsa leoto la hau ka botlolo metsotso e 10 ka makhetlo a mararo ka letsatsi.

9 -

Thaole e otlolla

Boikoetliso bona bo thusa ho eketsa ts'oaetso ea maqhubu le ho otlolla mesifa ea namane. Lula fatše kapa betheng 'me u otlololle mangole. Koala thaole ho pota leoto la hao mme o hula thaole ho fihlela u qala ho ikutloa u otlolohile mesifa ea namane. Tšoara sebaka ka metsotsoana e 30. Qala ho etsa lihlopha tse tharo tsa boikoetliso ba 10 'me u sebetse tsela ea hau ho fihlela lihlopha tse tharo tsa li-exercising tse 30. Leka ho ikoetlisa ka makhetlo a mararo ka letsatsi.