I-Ankle Exercises kunye noPhilisa lweZinyango zokuKhuseleko

Isibambano se-ankle sisinye sakhiwo esinobunzima emzimbeni. Njengomphumo walo msebenzi kunye nxalenye ngenxa yesakhiwo sayo, i-ankle ixhatshazwa xa ixhuma kwaye ingena ngokungekho kakuhle. Kunyaka ngamnye, kulinganiselwa ukuba abantu abayizigidi ezi-2 babonwa ngugqirha wezandla zentloko , iintlobo , kunye neziqhekeza .

Ukulimala kwi-ankle kunokwandisa umngcipheko wokulimala kwakhona kwi-40 ukuya kwi-70 ekhulwini. Ngenxa yoko, kubalulekile ukuqinisa nokulula isandla sakho emva kokulimala ukunceda ukunciphisa umngcipheko. Umgulana wakho womzimba unokukunceda ukhethe ukuqeqeshwa okusemandleni akho emagqabini kwimeko yakho.

Ukulungiswa kwesikhumba sakho kufuneka kwenziwe ngokuthe ngcembe nangokucokisekileyo. Qala ngokuzibandakanya okungekho ubunzima, uze uhambe kwimimandla yokuxhatshaza, kwaye ke umthwalo wokuthwala umthwalo njengoko i-ankle yakho ibuyisela.

Phinda ubuyekeze ama-exercises angaphantsi kweendlela zokuvuselela i-ankle yakho ukuze uhlaziywe. Qiniseka ukuba ukhangele kunye nogqirha wakho okanye ugqirha womzimba phambi kokuba uqale nawuphi na umsebenzi owenzela isandla sakho. Ngokuqhelekileyo, iiprogram zokubuyisela i-ankle ziqala ngokungahambisi isisindo esithwala i-ankle ukunyakaza nokunyusa. Ukwandisa kwakhona xa uqina.

Ukulimala kwe-Ankle kunokuba nzima ukuba uhlaziye, ngoko ke ukusebenza kunye nomzimba wonyango kungaba yindlela efanelekileyo yokukunceda ukuba uphinde uhambe kwaye ubuyele emsebenzini oqhelekileyo ngokukhawuleza nangokukhuselekileyo.

Ukungabikho Isisindo Ukuvelisa I-Dorisflexion

1. Ukuhambisa isango lakho kuphela, phawula unyawo lwakho emva kwempumlo yakho (ngelixa ugcina amadolo ngqo). Qhubeka ude uziva ukhululekile okanye ungayi kubuyiselwa kwakhona.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.

Ukungahambisani nobutyebi Ukuzala i-Plantar Flexion

1. Ukuhamba kuphela kweenyawo zakho, phawula unyawo lwakho phambili (ngelixa ugcina amadolo ngqo). Qhubeka ude uziva ukhululekile okanye awukwazi ukuwuhambisa.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.

Ukungabikho kwesisindo Ukuvelisa ukuguquka

1. Ukuhambisa kuphela i-ankle yakho kwaye ugcine izinzwane zakho zichazwe, vula unyawo lwakho ngaphakathi, ngoko ke umgca ubhekene nomnye umlenze wakho. Qhubeka ude udidekile okanye ungeke usaphinde unyawo lwakho ngaphakathi.

2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.

Ukungabikho Isisindo Ukuvelisa Ukuze Kukho

1. Ukuhamba kuphela kweenyawo zakho kwaye ugcine iizwane zakho zikhomba, vula unyawo lwakho ngaphandle, kude nomnye umlenze. Qhubeka ude udidekile okanye ungeke uphinde unyuke unyawo lwakho ngaphandle.
2. Gcina le ndawo iminyaka emi-15.
3. Buyela kwindawo engathathi hlangothi.

I-Alphabet

1. Hlala esihlalweni unyawo lwakho lukhwelisa emoyeni okanye kwibhedeni unyawo lwakho luxhomekeke kumda.
2. Dweba i-alfabhethi enye ngelo xesha ngokuhambisa i-ankle elimazi kwaye usebenzisa inzwane enkulu njenge "pencil" yakho.

Eversion Isometrics

Ukuqhaqhaqhaqhaqhaqha qho ngokuqalwa ngeentlukwano ze-isometric- akukho ntshukumo eyenzeka ngeenxaxeni zakho zesikhumba ngexesha lokuqhaqhazeka kwemisipha. Zingenziwa emva kokulimala okanye ukuhlinzwa ukuqala ngokunyameka-kwaye ngokukhuselekileyo-yongeza amandla kwiimisipha ezixhasa isalane sakho.

1. Xa uhleli phantsi, faka ngaphandle kwenyawo elenzakaliswe kumlenze wetafile okanye umnyango ovalelwe.
2. Push ngaphandle ngenyawo lwakho into enyantya yakho inxamnye (inxowankulu yakho ye-ankle akufanele ihambe) ibangela ukusikwa kwemisipha yakho.
3. Gcina le ngqamlezo yomzi ngemizuzu eyi-15.
4. Phumla ngemizuzwana eyi-10.

Inversion Isometrics

1. Xa uhleli phantsi, faka ngaphakathi kwinqanaba elenzakaliswe kumlenze wecala okanye umnyango ovalelwe.
2. Phindela ngaphakathi ngenyawo lwakho into onyawo lwakho oluphambene nalo (isalathisi sakho seenyawo akufanele sishukumise) sibangele ukubethelwa kweemisipha zakho.
3. Gcina le ngqamlezo yomzi ngemizuzu eyi-15.
4. Phumla ngemizuzwana eyi-10.

Ukumelana nokuqinisa i-Dorsiflexion

Ukumelana nokuqinisa ukusetyenziswa kufuneka kuqhutywe nge- Theraband ukubonelela ukunyanzelisa ukuhamba kwakho. Ungalokothi unamathele i-Theraband (okanye nayiphi na into) ejikeleze unyawo lwakho, i-ankle, okanye umlenze ngendlela eya kuvimbela ukuhamba kwegazi.

Ezi zifundo ziya kusebenza ukuqinisa imisipha ecaleni lakho. Oku kuya kunika inkxaso eyongezelelweyo kwidibeneyo. Yenza nganye isebenzise amaxesha angama-10 ukuya kwe-15 ngokulandelana.

1. Ukuhambisa isango lakho kuphela, phawula unyawo lwakho emva kwempumlo yakho (ngelixa ugcina amadolo ngqo). Qhubeka ude uziva ukhululekile okanye ungayi kubuyiselwa kwakhona.
2. Gcina le ndawo emibini imizuzwana uze ukhulule ngokukhawuleza.
3. Buyela kwindawo engathathi hlangothi, kwaye ubuye uphinde usebenze.

Wayeka ukuqinisa i-Plantar Flexion

1. Ukuhamba kuphela kweenyawo zakho, phawula unyawo lwakho phambili (ngelixa ugcina amadolo ngqo). Unokuziva uvalwe kwisisu sakho sethole emva komlenze wakho osezantsi. Qhubeka ude uziva ukhululekile okanye awukwazi ukuwuhambisa.
2. Gcina le ndawo emibini imizuzwana.
3. Buyela kwindawo engathathi hlangothi.

Ukumelana nokuqinisa ukuchithwa

1. Ukuhambisa kuphela i-ankle yakho kwaye ugcine izinzwane zakho zichazwe, vula unyawo lwakho ngaphakathi, ngoko ke umgca ubhekene nomnye umlenze wakho. Qhubeka ude udidekile okanye ungeke usaphinde unyawo lwakho ngaphakathi.
2. Gcina le ndawo emibini imizuzwana.
3. Buyela kwindawo engathathi hlangothi.

Wayeka ukuqinisa ukuPhila

1. Ukuhamba kuphela kweenyawo zakho kwaye ugcine iizwane zakho zikhomba, vula unyawo lwakho ngaphandle, kude nomnye umlenze. Qhubeka ude udidekile okanye ungeke uphinde unyuke unyawo lwakho ngaphandle.
2. Gcina le ndawo emibini imizuzwana.
3. Buyela kwindawo engathathi hlangothi.

Ukuphakanyiswa kwesilinganisi-Ukukhulela okuhleliweyo Kuhleliwe ithole

Ezi zinyathelo ezithwala ubunzima ziza kunceda ukubeka ubunzima obunzima kwinqanawa elimazileyo kunye nokuqinisa imisipha ecaleni kwayo. Ngamnye kufuneka ayenziwe ngamaxesha angama-10 ngokulandelana.

1. Hlala esihlalweni enyawo elenzakele phantsi.
2. Phakamisa isithende sakho ngokukhawuleza xa ugcina iminwe yakho phantsi.
3. Buyisela isithende kumgangatho.

Ubunzima bokuPhatla obuThathaka obuPhakamileyo

1. Yima ngokuthe tye xa ubambelele kwizinto ezizinzile.
2. Shift ezinye zesisindo sakho kwienyawo ezilinzakeleyo.
3. Bamba isikhundla sesibini imizuzwana.
4. Hlaziya kwaye ubeke ubukhulu bakho emanzini akho ongenakunqunyulwa.

Isisigxina esisigxina esisisigxina

Ezi zifundo ziya kunceda ukubeka ubunzima ngaphezu kwenyawo elenzakele. Kufuneka uqiniseke ukuba i-ankle yakho inokunyamezela ingcinezelo obeka kuyo. Ukungena kwi-PT yakho kunokufuneka ukuba uqiniseke ukuba wenza ukusetyenziswa okufanelekileyo kwesandla sakho. Yenza nganye ihlandlo ezili-10 ngokulandelana.

1. Yima kwinqanaba elilinzakeleyo ngelixa uphakamisa inyawo elingenakunqunyulwa emhlabeni.
2. Bamba isikhundla sesibini imizuzwana.
3. Hlaziya kwaye ubeke ubukhulu bakho emanzini akho ongenakunqunyulwa.

Ukuphakama kweNkomo ephakamileyo yokuPhathisa isilwanyana

1. Yima kwinqanaba elilinzakeleyo ngelixa uphakamisa inyawo elingenakunqunyulwa emhlabeni.
2. Sukuma, umi nje kwibhola lonyawo olimele kwaye uphakamise isithende sakho emhlabathini.
3. Bamba isikhundla sesibini imizuzwana.
4. Hlaziya kwaye ubeke ubukhulu bakho emanzini akho ongenakunqunyulwa.

Ukunyuka kokuPhathwa kwePilisi

Ukwandisa ijubane lo msebenzi njengoko uphuculo lwakho luqhubeka.

1. Beka ithawula elixutywe okanye into emfutshane emhlabathini ukuya kwicala lakho lunyawo.
2. Hamba phezu kwetawuli ngeenyawo ezilinzakeleyo uze uhlale kuloo nqanaba.
3. Emva koko wozisa unyawo olungenakunqunyulwa phezu kwento uze ume kwiinyawo zombini.
4. Phindela phezu kwelawu ngeenyawo ezingalimazi kwaye uhlale kulowo unyawo.
5. Emva koko mbuyise inyawo elimazile phezu kwetawula uze ume ezintanjini zombini.

I-Jump Lateral-Wearing-Lateral Jump

Lo msebenzi uqalisa ukufaka i-plyometrics kwisimo sakho sokuvuselela, esinokukunceda ukuba ubuyele ekusebenzeni nakwizemidlalo. (Ukwandisa isantya salo msebenzi njengoko uphuculo lwakho luqhubeka.)

1. Beka ithawula elixutywe okanye into emfutshane emhlabathini ukuya kwicala lakho lunyawo.
2. Jonga phezu kwelayile kunye nomhlaba kwinqanaba elenzakalisiweyo.
3. Bese ujike emva kwetawula kunye nomhlaba kwienyawo ezingenakunceda.

Kulinganisela: Uhambo olulodwa lomthetho kwiThawula

Ukulimala emaqotsheni kunokubangela ukuba kunciphise amandla okulinganisela. Ukufikelela ekupheleni kokuvuselela ukwenza imisebenzi yokulinganisela yindlela ebalulekileyo yokukhusela ukulimala kwangomso. Yenza lo msebenzi izikhathi ezili-10 ngokulandelana.

1. Gcwalisa ithawula kwixande elincane kunye nendawo kwindawo.
2. Yima ngeenyawo ezilinzakeleyo kwilinen.
3. Phakamisa umlenze ongenakunqunyulwa emhlabathini omi ngaphandle kwilinen enomlenze olimele.
4. Ubambe imizuzwana engu-15. (Njengoko ibhalansi iphucula, khulisa ixesha lokuma kwilenze elenzakele ukuya kumasekhondi angama-45.)
5. Buyisela unyawo lwakho olungenakunqunyulwa phantsi.
6. Unokwandisa umngeni ngokuma kwiindawo ezingapheliyo ezifana ne-BOSU okanye ibhodi ye-wobble. I-PT yakho inokuphinda usebenzise ibhodi ye-BAPS ngexesha usebenza kwi-balance balance.