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A question seeking exercise ankle high score! ! !

fairy-tale hearts aip2010-03-04 11:11:10 +0000 #1
Who has suffered traumatic brain injury healed feet will not move around, and walked up and down the inside of the ankle to write ...

how exercise can be made flexible and can be made so that the ankle will not be written off as a move! !

My QQ: 970755913
duwudewo1232010-03-04 11:22:26 +0000 #2
1, suffered an ankle injury not?

Second, how long bed rest after traumatic brain injury?

3, one foot, or feet?

4, the ankle feels normal?

5, knee activities are restricted?

6, the doctor had given any specific diagnosis?

I need to analyze these specific issues.
nannan55682010-03-04 11:58:58 +0000 #3
ankle joints of the body's major joints, it can easily be injured jogging or labor, exercise when exercise should be gradual, mainly in the following ways:

1, in-situ top of foot: feet flat Li distance 30 cm heel the mention feet palm not leave, the one to mention a place, a row 50 times.

2, rotation: left standing, the right toes touch the ground, feet from left to right spin 10 laps, and then from right to left spin 10 laps, repeated 5 times. Pulls the right foot standing, left rotation, the same way.

3, pull foot movement: Take seat, feet flat, hands Banzhu pairs of toes, and slowly pull back force to maintain ankle Suanzhang state 1 minute, then relax again after 10 seconds, a row 20 times.

Note: The exercise exhausted to do relaxation exercises, massage gently to the ankle two minutes, there must be perseverance, every day insisted.
kkazj2010-03-04 12:29:05 +0000 #4
Self insisted that continually motivate themselves to be successful, continuous pain to change yourself. And so on over time to become used to it, not pain
012ab0122010-03-04 12:56:24 +0000 #5
toes standing vertical jump exercise is the strength and stability exercises

take pressure circling exercises flexibility
szl2036dtlg2010-03-04 13:26:19 +0000 #6
Are you sure the time to practice every day, do ? If there are like

The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about

6 group (warm-up a group) 15, 1 minute break between

2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute

first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day

I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi

elementary students training should be based on work and rest, to basic training-based principles.

Strength training three times a week, four strength training after an aerobic training, the next practice.

First day of the program

Chest: Flat bench press six groups each of 8 - 10 times

push-ups and four groups each of 10 - 20 times

parallel bars Arm flexion and extension 4 groups each group 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

Back: chin-up 4 groups each group 6 - 8 times

latissimus dorsi muscle chest down six groups each of 10 - 12 Ci

abdomen: sit-ups four groups each of 20

supine leg raise four groups each of 20

shoulders the next day plan: 6 groups each held upright on the 8 - 10 times

Sitting on a dumbbell in each group move 4-6 Group 8 - 10 times

Dumbbell Lateral Raise 4 sets each of 12-15 times

arm: vertical barbell curl 4-6 each group of 10-12 times

neck-arm flexion and 4-6 groups each group 10 - 12 times

legs: squat 6-8 each group of 8-12 times

toes 6 groups each of 12-15 times

planned with the first day of the third day of the fourth day of the planned with the next day

aerobic training program on the fifth day: jogging 20-30 minutes

stationary bike 10-30 minutes



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