Iyini i-foam roller in fitness futhi isetshenziswa kanjani ekuqeqesheni?

I-foam roller iyi-roller eyigwebu. Kuyasiza ukukhulula ukungezwani phakathi kwemisipha kanye ne-fascia ezungeze imisipha noma iqembu lemisipha.

I-foam roller iyi-roller ye-foam ye-massage. Kunezinhlobo ezilandelayo zamavidiyo:

  • ithambile, enendawo efanayo, eyenzelwe abaqalayo;
  • eqinile, enendawo yokusiza - kulabo ababhekene nemithwalo enzima;
  • ukudlidliza, esebenzisa ishaja.

Izinzuzo zokusebenzisa i-foam roller

Uma isetshenziswe kahle, ama-foam rollers asiza ukukhulula ukungezwani phakathi kwemisipha kanye ne-fascia ezungeze imisipha noma iqembu lemisipha. Lokhu kuzwa kuvame ukubangelwa ukunyakaza okuphindaphindiwe njengokugijima, ukuqeqeshwa kwesisindo, njll. Ama-Roller angathuthukisa ukuguquguquka nobubanzi bokunyakaza, kanye nokunciphisa ingozi yokulimala nokungakhululeki.

Izingozi kanye contraindications emakilasini

  • Ubuhlungu obuncane lapho usebenzisa i-foam roller iyamukeleka. Uma noma iyiphi indawo ibuhlungu kakhulu, hlikihla ngobumnene. Ukunyakaza okungazelelwe kakhulu nokucindezela okunamandla kungabangela umphumela omubi futhi kulimaza imisipha. Ukucindezela kufanele kwandiswe kuphela lapho imisipha ikhululeka.
  • Akunconywa ukuveza izingxenye ezisengozini kakhulu zomzimba ezingxenyeni ezisengozini kakhulu zomzimba - isifuba, intamo kanye nomhlane ophansi. Futhi gwema ukubhucunga amalunga amancane njengamadolo, izindololwane, namaqakala, okungadala ukuthi anwebeke kakhulu noma alimale.
  • Kungcono kakhulu ukugwema ukubhucungwa kwe-foam roller uma ulimale kabi, njengokudatshulwa kwemisipha, ngaphandle uma ululekwe ngokuqondile udokotela wakho ohlinzayo noma udokotela.

Nakuba i-foam roller ingasiza ekudambiseni ukucindezeleka ngesikhathi sokukhulelwa, thola imvume kudokotela noma umbelethisi wakho kuqala.

Ukuzivocavoca kwe-Foam roller

  1. Massage of the anterior tibial muscle. Lona umsipha engxenyeni engaphandle yomlenze ongezansi odonsa izinzwane phezulu. Ngakho-ke, isetshenziswa lapho uhamba noma ugijima lapho unyawo noma iqakala ligobile. Lo msipha nawo uqinisa iqakala. Qala phezulu (eduze kwedolo) bese uhambisa i-roller phansi, bese uye phezulu futhi. Abanye bakwenza ngamadolo, kodwa njenganoma yikuphi ukwelula, kungase kudingeke ulungise ukuze usebenze umsipha (futhi ungaweli kule nqubo).
  2. Sebenza ngemisipha ye-soleus nethole. Ngokuyinhloko, umsipha wodwa uwumsipha omkhulu ophakathi nethole, kuyilapho i-gastrocnemius ingumsipha ongaseceleni, okungukuthi, lowo ogijima kancane ukhuphuke ohlangothini lwethole. Esimweni sokuqala, lapho ubhucunga nge-roller ye-foam, kuyadingeka ukugcina umlenze uqondile, kanti okwesibili, ukuguqula kancane ithole ohlangothini.
  3. I-Piriformis massage. Lokhu kuvivinya kuzokusiza ukukhulula izinqulu zakho eziqinile ngemva kosuku olude emsebenzini. Hlala isinqe sakho sokunene sihlezi kurola oyigwebu futhi idolo lakho lesokunxele ligobile. Dlulisa umlenze wakho wesokudla phezu kwesobunxele bese uqala kancane ukuhambisa isinqe sakho sokudla uye phambili naphambili kurola. Gcoba idolo lakho kwesokunxele nakakhulu ukwandisa ukwelula futhi uqhubeke imizuzwana engu-30, uphinda izinhlangothi zombili izikhathi ezingu-3.
  4. Zivocavoce “Amaphiko”. Ama-tight lats, awaziwa nangokuthi "amaphiko", angathinta kabi ukuma kwakho futhi abangele inqwaba yezinye izinkinga. Nakuba kungase kungakhululeki ekuqaleni, i-foam roller inhle ngokubasiza ukuba balulame. Lala ngomhlane nge-engeli engu-45 degree. Gcina umlenze wakho wesokudla uqondile futhi ugobe umlenze wakho wesobunxele endaweni enethezekile. Kancane kancane qala ukuzungezisa isandla sakho, wenze unyakaza. Phinda izikhathi ezingu-3 isigamu somzuzu nhlangothi zombili.

shiya impendulo