Ama-Rolling Techniques: Indlela ye-MELT

1 - Indlela ye-MELT: Okudingeka Ukwazi

Njengoba ukusebenza okuphakeme kakhulu kuqhubeka nokuphakama, kanjalo nabalingani babo- ukusebenza okugxilwe ekuziqapheni kokuzivocavoca , njenge-yoga, tai chi, nokuzihlaziya .

Amakilasi okuqhuma ama-foam kanye namasu okufundisa, ikakhulukazi, athola ukukhula njengama-post-workout aid ngoba kukhona ubufakazi bokuthi lolu hlobo lokuzihlaziya lusiza ukwandisa ukuguquguquka nokuhamba lapho kufundiswa ukuhlukumezeka kwemisipha. Ngaphezu kwalokho, ama-roller roller ayabizi futhi ukusebenza kungenziwa cishe noma kuphi, uma nje i-roller ye-foam iyatholakala.

Inqubo eyaziwa kakhulu ye-foam rolling technique ihilela i-roller enamandla kakhulu. Lezi zindwangu ezinzima zisiza ukuqeda ukunamathela (okuvame ukucatshangwa njengamafindo) okuvela emgodleni we-muscle fascia ohlanganisa zonke izicubu zakho zomzimba. Ngenkathi isebenza kahle, lawa ma-roller e-high-thickness rollers angenakukhathazeka noma ahlukumezeke kakhulu uma usemusha kulo mkhuba.

Faka: Indlela ye-MELT. I-MELT Method iyindlela yokwelapha eyenziwa ngumhlinzeki wezinyathelo kanye nomzimba wokuzivocavoca umzimba, uSue Hitzmann, ohlanganisa umzimba ophansi we-body roller kanye neqembu lamabhola amancane afana nezindlela zobuchwepheshe bomuthi wezincwadi. Ubuhle benqubo kaHitzmann yukuthi, ngenkathi efana nokuqhuma kobuciko bendabuko, i-soft foam roller yenza ingcindezi encane kumfutho we-muscle, okwenza kube nomqondo ongenakubuhlungu nokufinyeleleka wokuzihlaziya. I-roller esithambile nayo yenza ama-angles ahlukene kanye namadigri okuphathwa okungeke kwenzeke kunethuluzi elinzima.

Ngemuva kokushintsha usayizi we-Method's soft roller body roller ngo-2016 ukuze ube nombuthano omncane, uHitzmann uphinde akhiphe inguqulo entsha entsha yebhunga lakhe elithengisa kakhulu le-New York Times, Indlela ye-MELT . Lapha, ungabheka izinyathelo ezimbalwa zezintandokazi zikaHitzmann ukuze uzame indlela ekhaya. Uma ungenayo i-roller ye-foam roller eyakho, zama ukusebenzisa umbhede we-yoga ogoqwe noma ithawula elilongwe endaweni yalo.

2 - 1. Hlola / uphinde uhlole

Ukuvivinya umzimba nokuhlola kabusha akudingi ngempela isidumbu somzimba esincane. Lo msebenzi uhloselwe ukuthuthukisa ukutholakala kwemvelo, noma ukuqonda kwakho ukuthi umzimba wakho uhamba kanjani esikhala. Indlela ye-MELT ibhekisela kulokhu ngokuthi "umuzwa womzimba." Ukwenza umsebenzi:

1. Lala phansi ngemuva kwakho ngezintende zezandla zakho futhi izinyathelo zakho zande. Vala amehlo akho, uphefumule ngokujulile, futhi uzizwe umzimba wakho uphumule phansi. Sebenzisa lesi sikhathi ukuzwa umzimba wakho, usebenzisa uxhumano lomzimba wakho ukuhlola noma yikuphi ukungezwani ongase ubambe emisipha yakho.
2. Unayo i-arch enkulu emkhatsini wakho wangemuva noma ijika elincane emuva kwakho phansi ngaphansi kwenkaba yakho? Ingabe i-tailbone yakho inokuxhumana phansi, noma ingabe i-glut yakho? Ingabe amathanga akho kokubili axhumana nomhlabathi, noma ukhona phansi futhi omunye up? Kuye ngezimpendulo zakho, ungase uhlangane nokungalingani okuvamile kwemisipha okungabangela ukucindezela emgodini wakho.
3. Manje hlola "i-autopilot" yakho-igama elisetshenziswe ku-MELT Method ukubhekisela endleleni umzimba wakho osebenza ngayo ukuhlala ulinganisiwe ngaphandle kokulawula okuqaphelayo. Naka izinhlangothi zakho zangakwesokunxele nangakwesobunxele, kusukela ezinyaweni zakho kuya ekhanda lakho. Ingabe ulinganiswe ngokulinganayo ukusuka kolunye uhlangothi? Phawula noma yikuphi ukungezwani. Uma uhlola kabusha usebenzisa lo msebenzi ofanayo, unganquma ukuthi kukhona yini ukuthuthukiswa.

3 - 2. Emuva kwekhanda lethanga

Ingxenyeni yekhanda lekhanga iklanyelwe ukuthuthukisa i-hydration ngokusebenzisa ama-hamstrings, angasiza ekunciphiseni ubuhlungu be-hip namadolo.

1. Themba ngemuva kwakho futhi uguqe amadolo akho. Beka i-roller ngaphansi kwamathanga akho, ngezansi kwezingqimba zakho.
2. Hlaziya umzimba wakho ophezulu futhi uqondise imilenze yakho. Khipha noma yikuphi ukungezwani emilenzeni yakho ukuze ubavumele baphumule kakhulu kwi-roller.
3. Njengoba unyawo lwakho lusondele phansi, "shaya" izintambo zakho ngokuhudula imilenze yakho ndawonye futhi uhlukanise, njengokungathi uhamba ngokunyakaza. Njengoba wenza kanjalo, gcina ukucindezela okuqinile phezu kwe-roller bese uvula izinyawo zakho njengoba udonsa imilenze yakho ndawonye naphuma njengoba usakabalalisa. Gxila ekuhambeni ngamabomu emilenzeni yakho, kunokugxila engqondweni ngokungena engqondweni. Yenza ukunyakaza izikhathi ezine kuya kwezihlanu.

4 - 3. I-SI Joint Shear

Ukuze uthuthukise i-hydration nge-joint sacroiliac, noma ukuhlanganyela kwe-SI, okuphakathi kwe-sacrum namathambo e-ilium we-pelvis, zama i-SI ehlangene. Imigudu exhuma la mathambo inamandla kakhulu, futhi ukunamathela ngokweqile kule ndawo kungasiza ekwehliseni okuphansi kanye nokuhlunguphaza komzimba.

1. Themba ngemuva kwakho ngamadolo akhohliwe, izinyawo zakho zihlala phansi phansi phansi.
2. Cindezela ngezinyawo zakho ukuphakamisa iziqhenqo zakho bese ubeka i-roller ngaphansi kwe-sacrum yakho phezulu kakhulu kwe-glutes yakho.
3. Phakamisa izinyawo zakho phansi bese uguqa ngamadolo akho esifubeni ukuze uqiniseke ukuthi i-roller ifakwe kahle. Uma uguqa ngamadolo akho esifubeni sakho, i-roller kufanele izwe ivikelekile phezulu kwezingqimba zakho, hhayi ngokuya kwakho emuva.
4. Ngamavi akho ugobile kanye namathanga akho ndawonye, ​​phumula amathole akho, amakhanda, nezinyawo. Qinisekisa imisipha yomgogodla wakho ukulawula ukuvivinya umzimba, kodwa vumela isifuba sakho namahlombe ukuba uphumule phansi. Kusukela kulesi sikhundla, gxilisa amadolo akho phezulu kuze kube yilapho ekhomba ophahleni, kodwa ayeke ngaphambi kokuba amathanga akho abe yi-perpendicular ku-roller. Lesi sikhundla sizokusiza ukuthi ugcine emuva ephansi ekhululekile.
5. Ngokucindezela okuqhubekayo ku-roller, kancane kancane uguqe amadolo akho ngakwesokunene nangakwesobunxele, njengokungathi uhlala phakathi kwe-11 no-1 ngehora. Gcina isisindo sakho ngemuva kwesikhumba sakho, hhayi izinkalo zakho. Gwema ukuguqula emuva noma ukuhambisa izimbambo zakho.
6. Uma usuqaqe amadolo akho endaweni engu-11, engeza uhlaka ngoku "ukudweba" imibuthano encane ngamadolo akho izikhathi eziningi ekuqondeni ngalunye. Khona-ke, zama ukudala imibuthano encane kakhulu, imijikelezo encane nje ngamadolo angaphandle. Okokugcina, susa amadolo akho phambili nangemuva njengokungathi uhamba ngezinyathelo ezimbili kuya kwezintathu. Misa okwesikhashana lapha futhi uthathe ukuphefumula okubili okude, okujulile.
7. Buyisa amadolo akho enkabeni bese uphinda uhlangothi oluhlukile.

5 - 4. I-Bent Knee Press

Njengoba manje uhlose ukujoyina ama-hamstrings kanye ne-SI, umshini oguqa ngamadolo uzosiza ukuthuthukisa i-hydration ngaphambili kwethanga lakho ngokusebenzisa ama-hip flexers kanye ne-quadriceps. Lokhu kungase kubonakale kungenakuphikisa ukuthi i-roller esithambile ihlala ikhona ngaphansi kwe-pelvis yakho, kodwa isenzo somsebenzi yilokho okukhuthaza ukukhululwa kwengxabano engasiza ekunciphiseni ukunyakaza, amadolo, nobuhlungu obuphansi.

1. Qala esimweni esifanayo njengokwenziwe nge-SI ehlangene, elele emhlane wakho ngamadolo akho, ezinyaweni phansi, kanye ne-roller efakwe ngaphansi kwe-pelvis yakho.
2. Qinisekisa ingqikithi yakho bese uphakamisa unyawo lwakho lokunene kusuka phansi, uguqa ngamadolo akho esifubeni sakho ukuze ukwazi ukuqonda i-shin yakho yesokudla noma ngemuva kwesigqoko sakho sokunene ngezandla zombili.
3. Hlola ukuqinisekisa ukuthi unyawo lwakho lwesobunxele lutshalwe ngokuqinile futhi idolo lakho lesobunxele lihambelana ne-hip yakho yesokunxele. Futhi, qiniseka ukuthi iziqhumane zakho zinamanani komunye nomunye ku-roller.
4. Thatha umoya, futhi njengoba uhamba, phakamisa isikhumba sakho ngaphansi ukuze uzizwe udonsa phambili kwethanga lakho lesokunxele. Misa isikhashana futhi uphefumule ngokujulile. Hlola ukuthi umlenze wakho wesobunxele uphenduka yini uma udonsa amadolo akho ngakwesokudla. Uma kunjalo, ungadonseli idolo lakho eduze kwakho.
5. Faka futhi ubuyele esimweni sokuqala, sikhululekile. I-Exhale uphinde wenze i-pelvic tuck futhi. Cabanga ngamadolo akho angakwesokunxele afinyelele ngaphezu kwesandla sakho sokunxele ngakwesokunene ukuze ukhulise ukulula. Thatha omunye umoya ojulile. Khulula futhi uphinde futhi.
6. Yenza umsebenzi ofanayo ohlangothini oluhlukile.

6 - 5. I-Arm Single yifinyelela ngokuDwala okuNene

Ingalo eyodwa ifinyelela ngokuzulazula okunene kusiza ukuthuthukisa ibhalansi yakho kanye nokwakheka kwesikhashana ngenkathi kubuyiselwa ukuhamba kwehlombe.

1. Hlala ngasekupheleni kwe-roller, amadolo akho agugile, izinyawo zakho zihlala phansi phansi. Buyela emuva ngokucophelela, ubeke izibikezelo zakho phansi phansi nganoma yiluphi uhlangothi lwe-roller. Hlola ukuma kwakho ukuqinisekisa ukuthi ikhanda lakho nekhanda lakho livuliwe futhi izinyawo zakho zihambelana nekhanda lakho.
2. Gwema ngomusa ukusuka kolunye uhlangothi, njengokungathi udala umumo omncane we-rainbow ngomzimba wakho. Gcina umgogodla wakho ku-roller kuwo wonke.
3. I-Rock ngomusa imizuzwana engu-30.
4. Manje, finyelela izandla zakho phezulu kwesifuba sakho, izintende zezandla zakho zibhekane.
5. Philisa bese ufinyelela iminwe yakho phezulu ngasekuhleni. Njengoba uphumelela, cabanga ukuthi isisindo sakho sesisindo senza ukuba amahlombe akho ahlasele phansi, lapho ugcina izandla zakho ziqonde ngqo.
6. Sula kancane ingalo eyodwa ezinqulwini zakho njengoba ingalo ephikisanayo isondela ezindlebeni zakho. Bese ushintsha kancane izikhundla zezingalo zakho ngendlela efana ne-scissor, njalo ngenkathi ugcina umgogodla wakho namagxa akho njalo.

7 - Hlola kabusha

Uma usuqedile yonke imisebenzi emihlanu ye-MELT Method, yenza iphrothokholi yokuhlola / yokuvuselela futhi. Phawula noma yiziphi izinguquko okungenzeka zenzeke ngesikhathi sakho esifushane sokuzihlaziya.

> Imithombo:

> MacDonald GZ, MDM Penney, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Inkinobho DC. "Ukuxoshwa okunamandla kokukhululwa kwe-Self-Myofascial Ukwandisa Ukuhamba Kwezimoto Ngaphandle Kokuncipha Kamuva Kwe-Muscle Activation noma Force." Journal of Strength & Conditioning Research http://journals.lww.com/nsca-jscr/abstract/2013/03000/ i-i-acute_yibhizinisi_i-i-myofascial_release_increases.34.aspx. I-Vol 27 Iyi-3 Pg 812-821.

> Schroeder AN, Best TM. "Ingabe i-Self Self Myofascial ikhulula uhlelo oluphumelelayo lokuvuselela nokuvuselela uhlelo?" Imibiko Yamanje Yezemithi Yezemidlalo . http://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Is_Self_Myofascial_Release_an_Effective.16._2. I-Vol 14 I-3 Pg 200-208. May 2015.