What are the different types of ankle sections?

Human ankles bear great weight, so it is important to stretch the ankle muscles. The ankle sections can not only help to improve the ankle mobility, but can also contribute to healthy legs and knees. There are several sections of ankle that can help with all these areas. It is necessary to perform complete sections of the ankle before strenuous exercise or sport, because the injury of the ankle can be quite common. The legs should be held in front of the chair until they completely overcome. Holding the heels on the floor, the fingers are directed from the body until the section does not feel at the top of the ankle; If no stretching is felt, the heels should be slightly raised from the floor. This position should be held for about 20 seconds and then released; The section can be made five to ten times. Variations of this section can be done when sitting on the floor, with legs stretched from the body. In the second section, the fingers were referred to from the body. Alternatively for this section, the fingers should be pushed towards the body. The foot should be when performing this ÚSEku held straight and repeated five to ten times.

Ankle release is also an important part of heating. This can be done by sitting on the chair and bringing the right foot up to the left side, with a knee facing outwards. Using the right hand, the leg is grabbed immediately above the ankle joint and holds the leg firmly with the left hand. The leg is attracted to the stomach and holds for about five seconds; It is then pushed in the opposite direction, held again for five seconds. Slowly and gently, the ankle then turns before repeating the left ankle.

Another of the most popular ankle sections is inversion and always ankle. To this end, one sits on the ground with his feet right in front of the body. The leg is turned inwards if it can go without being painful and held in this position for 10 to 15 seconds. It sits in the same position, the ankle turns out as far as it comes without causing pain, and is held for 10 to 15 seconds.

Connection to some jumping, jumping and jumping in advance also helps to warm up and prepare ankle muscles for more training. Ideally, these types of activities would be submitted after stretching and playing sports or participating in aerobic exercise. The stretching helps to extend the muscles and longer muscles are stronger and have better flexibility.

These are the most popular ankle sections that are commonly performed to warm up the ankle Muscles and joints. The ankle injury is one of the most common athletic injuries, so it is always important to warm up this part of the body. Stretching not only helps to avoid injuries, but contributes to maximizing performance.