Phuma Kinks Ngalezi Amathuluzi
Ukukhululwa kwe-self-myofascial kuzwakale njengesihloko esiyinkimbinkimbi, akunjalo? Futhi ngenkathi konke okuphathelene nomzimba kungase kube nzima kakhulu, kumthengi wansuku zonke, ukukhululwa kwe-self-myofascial umane nje uhlobo lwe-self-massage olwenziwe ukusiza ukukhulula amaphuzu we-trigger, noma "ukunamathela," okuthuthuka kumathishu ahlangene ezungeze imisipha yakho.
Ukukhululwa kwe-Self-Myofascial: Okuyisisekelo
Lezicubu ezixhunyiwe, ezibizwa ngokuthi i-muscle fascia (ngakho igama, ukukhululwa kwe-myofascial), linomkhuba wokuthola "ukuxubha." Futhi ngenkathi i-mechanics yalezi "amaphuzu okuqala," kuhilela umzimba wezinkinga eziyinkimbinkimbi, ubazi ngokujulile ngokuthi "amahlumela" -amabala okubuhlungu kakhulu emisipha yakho engakwenza uzizwe uqinile, noma lokho kungabangela ukuba uhlolwe ikhanda noma ubuhlungu obubhekene nayo.
Ukukhululwa kwala mafindo kungasizwa kanye nomsekeli ochwepheshe, isazi se-chiropractor, isazi somzimba, noma umqeqeshi womuntu siqu onesiqiniseko esifanele, kodwa ukukhululwa kwe-self-myofascial kuyinkinga engabizi kahle ekhaya esebenza ngokukhethekile ngokubambisana nalezi ezinye izinhlobo zokwelashwa. "Indlela elula kakhulu yokukhululwa kwe-self-myofascial (noma i-SMR) ibizwa ngokuthi i-ischemic compress," kusho uDkt. Matthew Mendillo, DC, isazi sezokwelapha esiseNew Jersey. "Yilapho ukugeleza kwegazi kuvinjelwe ngokucindezela kanzima ngokuqondile eqophelweni lokuqothulwa (kuya ezingeni lomuntu siqu lokubekezelelana ubuhlungu), okuholela ekukhuleni kwegazi lapho kukhululwa ukucindezelwa." Lokhu kuphakama kwegazi kusiza ukukhulula i-fascia ukubuyisela ukuhamba kwezicubu ezithambile.
Le nqubo ingenziwa ngesandla noma ngamathuluzi ahlukahlukene, angabizi, kepha uMendillo uyaphawula ukuthi ihilela njalo ukunyakaza okusebenzayo nokucindezela endaweni yokucubungula. Futhi, njengoba iphuzu liqala ukukhipha, izinga lokucindezela lokunamathela lingakhuphuka, ngokuqhubekayo kukhulisa i-fascia ngenkathi "ikhulula" izicubu zomzimba zesisipha.
Izinzuzo zokukhululwa kwe-Self-Myofascial
Kukhona ubufakazi bokuthi ukukhululwa kwe-self-myofascial kusiza ekunciphiseni izinhlobo ezithile zobuhlungu, kuhlanganise nobuhlungu obungezona obuphansi bokubuya emuva kanye nobuhlungu bezithende zezitshalo, kodwa izinzuzo zokufaka ukukhululwa kwe-self-myofascial ohlelweni lwakho oluvamile ludlulisela ngaphezu kokuphumula ubuhlungu kwezinye izinzuzo ezinhle ezinhle zokusebenza. Empeleni, ezinye izifundo zibonisa ukuthi ukukhululwa kwe-self-media kungasiza:
- Ukwandisa uhla lokunyakaza nokuguquguquka kwamalungu, ngaphandle kokunciphisa ukuvuselelwa kwemisipha noma ukuphoqa. Lokhu kwenza kube umsebenzi omuhle kakhulu we-pre-workout warm-up.
- Nciphisa ukunyakaza kokuthunyelwa kokuthunyelwe nokukhathala. Lokhu kwenza kube umsebenzi omuhle kakhulu we-post-workout cool-down.
Uma usudidekile mayelana nokukhishwa kwe-self-myodia, kungenzeka ukuthi uke wakuzwa ngegama lakhe elidumile, ukuqhuma ukuqhuma . Futhi ngenkathi ukuqhuma i-foam kuwuhlobo olulodwa lwe-SMR, lezo zinkimbinkimbi, ama-foam cylinders akuzona kuphela amathuluzi atholakala ekubhekaneni nokuxhaswa kwemisipha nokunikeza izinzuzo zomzimba. Uma ubheka ukuqala kancane kokuzikhandla kokuzikhandla kokusebenza, cabanga ukubeka isitoreji sakho sokuzivikela ngamathuluzi okukhishwa kwe-self-myofascial.
1 - I-Roller enkulu ye-Foam
Akuwona wonke ama-rollers we-foam adalwe alinganayo, ngakho-ke kubalulekile ukuqonda imakethe. Uyabona, ama-roller roller afika ngobukhulu obuhlukahlukene, ububunjwa, nokucindezeleka. Ezinye zifaka amahlumela noma amafindo, kanti ezinye zidlidliza. Ezinye zibiza cishe ngamaRandi angu-20, ezinye zibiza ngaphezu kwe- $ 100, okwenza ukhethe i-roller ye-foam edidekile kakhulu kunalokho okumele ibe khona.
Ngaphakathi kwayo, i-roller i-foam isuke nje isilinda se-foam olinganiselayo futhi uhamba phezu kwayo, udlulisa izicubu zakho zomzimba emzimbeni onzima wokusiza ukukhipha ukunamathela. Izindaba ezinhle ukuthi, abantu abaningi abadingi noma yiziphi izici ezinzima kakhulu eziphakamisa izindleko zethuluzi. Okudingayo yi-roller eyenziwe nge-foam ephakeme kakhulu ye-EVA. Lolu hlobo lwe-foam ngeke luphule noma lube "oluthambile," okwenza ukuthi i-roller ingasebenzi kangcono ngesikhathi.
I-roller eyisisekelo engama-36 intshi, njenge-Roll High / Density High Eyesisindo se-EVA yombili iphumelele futhi iyithengeka, futhi i-roller enkulu "yokungena" kulabo abajwayele ukujwayela ukuqhuma. Lokhu kungenxa yokuthi okokuqala, ukuqhuma i-foam kungakhululekile. Ukhomba ngokuqondile futhi ucindezela amafindo abuhlungu emisipha yakho. I-roller ende, engu-36 intshi, njenge-j / fit, ikuvumela ukuba wenze izinhlobo eziningi zokuzivocavoca ngaphandle kokubeka ukucindezela okukhulu ezindaweni ezithile, njengoba kungenzeka ngezingqimba ezikhethekile kakhulu ezinobunjwa obuhlukahlukene kanye nezizinda.
Uma kunjalo, i-roller engu-36 intshi kakhulu futhi ayikwazi ukusebenza ngezidingo zakho-ngokwesibonelo, udinga ukuthatha nawe ukusebenza noma ukuvocavoca-noma uma i-roll ejwayelekile ye-EVA i-roller engabonakali ukuthi yenza ubuqili, kungase kube yisikhathi sokuthuthukisa. Enye indlela enhle yi-Rollga. I-roller ye-inch engu-18 intshi efika kunguqulo elula noma eqinile, kuye ngezidingo zakho.
Okubaluleke nakakhulu ukuthi kubonisa ukuklama komhlaba "kwamagquma namagquma" okusiza ukuvikela izakhiwo zakho zebony, njengomgogodla nomlenze wakho, ngenkathi ikuvumela ukuthi ugwebe ezindaweni ezivamile zenselele, kufaka phakathi imisipha ehambisana nomgogodla wakho. Njengebhonasi eyengeziwe, ithengeka kakhulu kunamanye ama-rollers amaningi amakhemikhali akhethekile, okwenza kube yinto enhle cishe wonke umuntu.
2 - I-Massage Ball
Njengoba kuhle njengama-roller-rollers, ngezinye izikhathi abomane abanikezi usizo olwanele olwenziwe ngamaphuzu okubangela ubuhlungu. Ubuso obuningi be-cylinder abukwazi ukumba ngamaphuzu athile. Yilapho ukuqoqa amabhola kudlalwa khona. Isibonelo esilandelayo kunazo zonke ibhola lacrosse. Lezi zibhola ezinzima zenjoloba zilingana nobukhulu obufana namabhola we-tennis, kodwa kuningi kakhulu, okuvumela ukuba kube nokuhlunga okunamandla kwezindawo ezithile, ikakhulukazi i-glutes, isifuba esiphezulu, nezindawo ezihlangothini zomgogodla. Ngaphezu kwalokho, ashibhile. Kungenzeka ukuthola iphakethe elibili kusuka esitolo sakho sempahla yasendaweni esingaphansi kwe $ 10.
Yiqiniso, i-lacrosse amabhola ayiyona inketho yakho kuphela. Ungasebenzisa ama-tennis amabhola ukuze uhlaziye kahle. Ungasebenzisa i-golf balls ukukhomba izandla zakho nezinyawo. Ungasebenzisa i-softballs ukukhomba ama-glans amaningi amakhulu noma ama-quads. Noma, uma ufa ukubeka imali ethile, ungathenga amathuluzi afanayo wokusikhipha, njengendandatho yebhola lokusikhipha kusuka ku-Trigger Point Performance Therapy. Lezi ziza ziza ngokuhlukahluka nobukhulu obuhlukahlukene, konke okuklanyelwe ukuletha massage yokukhululeka kwemisipha.
3 - I-Massage Stick
Izinduku zokubuthwa zihle kakhulu emsebenzini nokuhamba, njengoba ungakwazi ukukhomba okufanayo, okubanzi kwezicubu ze-muscle ngangokunokwenzeka nge roller, kodwa kusukela induduzo yesihlalo. Ngaphezu kwalokho, zilula futhi zincane kakhulu, okwenza kube lula ukuphonsa esikhwameni noma i-suitcase.
Yini ehlukile mayelana nezinti zokusikhipha izicucu ezimbili. Okokuqala, usebenzisa izandla zakho nomzimba ophezulu ukusebenzisa ukucindezela kwenduku uma uzinika ukusikhipha umzimba, okuvumela ukuba ukwandise noma unciphise amandla njengoba kudingeka. Okwesibili, ungasebenzisa induku ukuze usebenzise amandla okubambisana ngokumelene nezicubu ezinhlangothini ezihlukahlukene. Ngokwesibonelo, ungakwazi ukukhomba kalula ama-quads wakho kusuka emaxukwini ahlukahluka ngenduku yokusikhipha okungaphezu kwalokho ongakwenza nge-roller foam.
Enye inketho enkulu yi-Namastick. Le thuni eliqinile lensimbi eliqinile eliyi-16 lifaka ibhola ekugcineni. Yile mklamo eyenza i-Namastick iwusizo kangaka. Ngaphezu kokusebenza njengenduku yokubutha, kungenza kabili umsebenzi njengebhola lokusikhipha noma i-roller foam yezinye izindlela zokuzivocavoca. Isibonelo, ungayifaka phansi bese uvula ama-quads akho noma ama-hamstrings ngendlela efanayo neyomshini wokugcoba, kodwa akudingeki uzame ukuzilinganisa phezulu kwe-roller. Kuyindlela efinyeleleka kakhulu kubantu abafuna izinzuzo ze-roller ye-foam kodwa kungenzeka bangabi namandla noma amandla angaphezulu okusebenzisa elinye ithuluzi.
Ungasebenzisa futhi amabhola ekugcineni kwe-Namastick ukukhomba izinyawo zakho noma ukukhomba nokusebenza amafindo ezinqulwini zakho noma phansi. Uma nje uhlala kude namaphuzu namalunga, kuyindlela eguquguqukayo yokuthola nokukhulula ukubambisana okungafani.
4 - Ivili
Ungangqubuzani isondo nge-roller foam. Ngenkathi zombili amathuluzi ziyi-cylinders, amasondo amancane, ngokuvamile anesisindo esikhulu, futhi aklanyelwe ukuba agxilwe emgodini wakho.
I-Plexus Wheel yisibonelo esihle. Lo mkhiqizo ufika ngobukhulu obuhlukene obuhlukene, ungasisekela kuma-pounds angu-500, futhi unciphise ngokwanele ukulingana phakathi kwamahlombe akho ehlombe, ngokuyinhloko ukudonsa umgogodla uma ugoqa phezulu. Ngenxa yobukhulu bayo nokuma kwayo, i-Plexus Wheel inikeza ukuhlunga okuhlosiwe phezulu futhi wehla umgogodla wakho, ukukhuthaza esifubeni sakho namahlombe ukuba "uvule," ukuphikisana nomzimba ophezulu ohamba phambili ovela emisebenzini efana nokuhlala emsebenzini wedeski , ukuthumela imiyalezo, nokushayela. Ngokumelene nalesi slouch phambili, isondo lingakusiza ukuvimbela nokulungisa ukungalingani kwemisipha okufaka isandla ekubuyiseni ubuhlungu emuva kokugubha umsizi oqinile entanyeni nasemgodini.
> Imithombo:
> Ajimsha MS. "Ukusebenza kweMikhakha yokuThuthukiswa kwamaMyofascial ekuphathweni kweNdawo engezansi engezansi > I-Pin > kubasebenzi abahlengikazi." I-Qatar Foundation Yonyaka Yenkomfa Yokucwaninga Yenkomfa. http://www.qscience.com/doi/abs/10.5339/qfarc.2016.HBPP1263. I-Vol 1. 2016.
> I-Ajimsha MS, i-Binsu D, i-Chithra S. "Ukuphumelela kwe-Myofascial Release in the Management of Plantar Heel Pain: Isivivinyo Esilawulwe Ngokungahleliwe." I-Foot . http://www.sciencedirect.com/science/article/pii/S0958259214000133. I-Vol 24, > Iss > 2, i-Pg 66-71. Juni 2014.
> 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.