Stretching calf nqaij nyob rau hauv ib qho chaw zaum

Stretch calf nqaij hauv qhov chaw zaum - cov txheej txheem ce:

1. Zaum ntawm lub gym Mat.
2. Khoov ib ceg ntawm lub hauv caug thiab muab koj txhais taw rau hauv pem teb kom sib npaug, raws li qhia hauv daim duab.
3. Ncaj koj ob txhais ceg, ncab pob taws.
4. Siv lub expander, ib phuam los yog ib txhais tes (yog tias koj ncav cuag koj txhais tes mus ko taw), rub lub thom khwm hla. Tuav txoj haujlwm no rau 10-20 vib nas this, tom qab ntawd ua qhov ncab nrog lwm ceg.