Ama-roller we-foam anikeza izinzuzo eziningi ezifana nokusikwa kwezemidlalo , ngaphandle komthamo omkhulu wamanani.
I-roller ye-foam ayilula nje imisipha namathenda kodwa iphinde iphule phansi ukunamathela kwezicubu ezithambile nezicubu ezibomvu. Ngokusebenzisa isisindo sakho somzimba kanye ne-cylindrical roller roller ungenza ukukhishwa kwe-self-massage noma ukukhishwa kwe-myofascial, ukuqeda amaphuzu okuqala, nokunciphisa ama-fascia ngenkathi ukwandisa ukugeleza kwegazi nokujikeleza kwezicubu ezithambile.
1 - Indlela yokusebenzisa i-Foam Roller yokukhishwa kwamaMesfascial
Indlela Esebenza ngayo
I-fascia engokwenyama iyisicubu esithambile esitholakala ngaphansi kwesikhumba. Ihlanganisa futhi ixhumane nemisipha, amathambo, imizwa nemithambo yegazi yomzimba. Konke, imisipha ne-fascia yakha lokho okubizwa ngokuthi uhlelo lwe-myofascial. Ngezizathu ezihlukahlukene kubandakanya ukungasebenzisi, ukulula, ngokwanele, noma ukulimala, i-fascia kanye nezicubu zomzimba ze-muscle zingabanjwa ndawonye. Lokhu kuthiwa ukunamathela futhi kubangelwa ukunyakaza kwemisipha evinjelwe. Futhi kubangela ubuhlungu, ukukhathazeka nokunciphisa ukuguquguquka noma ububanzi bokuhamba .
Ukukhululwa kwamagciwane kuyindlela yokusebenza komzimba lapho udokotela esebenzisa khona ukucindezela okunamandla, okuqhubekayo ezintanjeni ezithambile ngenkathi esebenzisa ukulandelana kwe-fascia. Le nqubo iholela ekunciphiseni nasekukhuliseni (ukukhululwa) kwezinto eziyinkimbinkimbi nokuqeda izicubu ezincane noma ukunamathela phakathi kwesikhumba, imisipha namathambo.
Ukukhululwa kwamagciwane kuye kwaboniswa ekunciphiseni izinhlungu ezihlukahlukene zezinsizwa kanye nezinhlanganisela ezifana ne-IT band syndrome kanye nokuqhaqhaza kwe-shin kanye nokwenza ngcono ukuguquguquka kwemvelo kanye nohlobo lokunyakaza.
Ama-roller we-Foam ayabizi futhi enesilingo esithile sokuhlola, ungabhekisela cishe nganoma iyiphi i-muscle group. Isitayela samanje se-foam roller, i -Grid Foam Roller , sinomklamo ohlukile kanye nokwakhiwa okuhlinzekela iphuzu elibambe iqhaza lokuzihlaziya.
Wonke ama-Rollers we-Foam
I-Grid Foam Roller | Funda Ukubuyekeza
I-Rolra Textured Foam Roller | Funda Ukubuyekeza
Yenza i-Elit eboshiwe nge-Foam Roller | Funda Ukubuyekeza
2 - Amathiphu okusebenzisa i-Rollers Foam
Ukusebenzisa i-roller i-foam isilula, kepha ukusebenza kwezinye izindawo kungathatha umkhuba omncane nokunye ukuphikisana komzimba. Uqala ngokuthola indawo evulekile nekhala elithile. Misa umzimba wakho nendawo ofuna ukuyisebenzela phezu kwe-roller foam. Isisindo somzimba wakho senza ukucindezela okugcoba futhi kukhishwe izindawo eziqinile ku-fascia. Ulawula ukucindezela ngokusebenzisa isisindo somzimba esincane noma esingaphansi kwe-roller foam bese usebenzisa izandla zakho nezinyawo ukuze ususe isisindo sakho uma kudingeka. Kuwusizo ukuzama izikhundla ezihlukahlukene futhi ubone ukuthi yini okusebenza kahle kuwe.
Amathiphu okusebenzisa i-Roller Foam
Hlola njalo nodokotela wakho ngaphambi kokusebenzisa i-roller foam yokukhishwa kwe-myofascial.
- Yenza ama-foam roller sessions uma imisipha yakho ifudumele noma ngemuva kokuzivocavoca.
- Beka i-roller ngaphansi kwendawo yesikhumba esithambile ofuna ukuyikhulula noma ukuyikhulula.
- Gubungela umzimba wakho ngesisindo emuva nangaphezulu ngapha kwe-roller ngenkathi ubhekisela kumisipha ethintekile.
- Hambisa kancane futhi usebenze phakathi nendawo yomzimba ekupheleni kwakho.
- Uma uthola indawo ebuhlungu ikakhulukazi (i-trigger point), ubambe leyo ndawo kuze kube yilapho indawo ithambile.
- Gxila ezindaweni eziqinile noma zanciphisa ukuhamba kokuhamba.
- Roll phezu kwendawo ngayinye izikhathi ezimbalwa uze uzizwe ukhululekile. Lindela ukungahambi kahle. Kungenzeka uzizwe unesihe noma uchithekile ekuqaleni.
- Hlala emathangeni alula futhi ugweme ukugoqa ngqo phezu kwamathambo noma amalunga.
- Gcina izikhathi zakho zokuqala ze-foam roller zifushane. Cishe imizuzu engu-15 yilokho okudingayo.
- Phumla usuku phakathi kweseshini uma uqala.
- Phuza amanzi amaningi emva kweseshini, njengoba nje ubuzokwenza ukubhula kwezemidlalo.
- Emva kwamasonto ambalwa, ungakwazi ukwandisa isikhathi sakho seseshini nemvamisa uma ukhetha.
- Ungasebenzisi i-roller ye-foam ngaphandle kokugunyazwa nodokotela wakho uma unenhliziyo noma isifo se-vascular noma isimo esibuhlungu esingapheli.
3 - I-Foam Roller Exercise ye-Glutes ne-Hamstrings
Ukuze usebenze ama-glut (butt) kanye nama-hamstrings (emuva kwamathanga) uqale ngokuhlezi phezu kwe-roller ngenye yezinhlanzi ezithandekayo, ezithandwayo ngqo kwe-roller. Qala kancane kancane ujikeleza emuva nangaphandle futhi uhlangene kancane ukuze ukhulule noma yikuphi izindawo eziqinile kumisipha.
Yehlisa kancane umlenze wakho emadolweni akho bese usebenza izintambo ngendlela efanayo. (isithombe ngenhla). Shintsha isikhundla sakho kusukela ohlangothini kuya kwesinye ukuze usebenze yonke imisipha. Gxila kancane kancane kusuka emthonjeni kuze kufike emadolweni uhlezi kunoma yiziphi izindawo ezinzima noma ezibuhlungu.
Ukwandisa noma ukunciphisa ukucindezelwa ngokusebenzisa eyodwa noma zombili imilenze ngesikhathi. Roll ngezinyawo zakho uphenduke futhi uphume ukumboza lonke iqembu lezinsizwa.
4 - I-Foam Roller Exercise ye-Quadriceps
Ukukhulula i-quadriceps yakho (i-quads) ingenye yezenzo ezilula kakhulu ze-foam roller. Vele ubeke phezu kwe-roller usebenzisa izandla zakho ukulinganisela futhi usebenze phambili kwethanga kusukela emlonyeni kuya phansi.
Ungenza lo msebenzi ngomunye owodwa noma womabili imilenze ku-roller, kuye ngokuthi ingcindezi ongayiphatha noma oyifisayo. Uma ufuna ukucindezelwa okungaphansi, gcina umlenze owodwa ngaphandle kwe-roller bese usebenzisa unyawo ukusekela ezinye zesisindo somzimba wakho.
5 - Inkomo Yelulela nge-Roller Foam
Beka i-roller ngaphansi kwamathole. Ukusebenzisa izandla zakho ukuze uthole ukwesekwa, kancane kancane usuka emadolweni kuze kube seqenjini ukumisa kunoma yiziphi izindawo eziqinile noma ezibuhlungu.
Roll ngezinyawo zakho uphenduke futhi uphume. Gcina izinzwane ziguquguquke futhi zikhomba ukuthi zisebenza wonke amaqembu omzimba.
Ukwandisa noma ukunciphisa ukucindezelwa ngokusebenzisa eyodwa noma zombili imilenze ngesikhathi, noma ukubeka umlenze owodwa komunye ukucindezela okukhulu nakakhulu.
6 - I-Foam Roller Stretch ye-IT Band
Ukusebenzisa i-roller i-foam kwi-IT band kungaba buhlungu, kodwa abantu abaningi bakuthola ngelinye ilanga eliwusizo kakhulu ozolenza nge-roller foam.
Thetha ku-roller ngakwesokunene sakho, ne-roller ehlezi ngaphansi nje kwe-hip. Umlenze wakho phezulu ungahambisana nomlenze ongezansi uma ufuna ukucindezelwa okuningi. Noma, ukuguqa phambi kwakho ukukhulula ezinye zesisindo somzimba wakho futhi unikeze ibhalansi engcono.
Sebenzisa izandla zakho ukuze usisekele futhi uqhubekele kusukela emlenzeni kuze kube semadolweni, uhleze kunoma yiziphi izindawo eziqinile noma ezibuhlungu. Phinda ngakolunye uhlangothi.
7 - Indlela yokusebenzisa i-Foam Roller engxenyeni engenhla
Sebenzisa i-roller foam ukuze uhlaziye bese ukhulula imisipha yangemuva yangaphambili (i-trapezius ne-rhomboids) ngokubeka i-roller foam ngaphansi kwamahlombe akho. Ukusekela ikhanda lakho ngezandla zakho futhi ugcine amadolo akho egobile futhi enyaweni phansi.
Sebenzisa izinyawo zakho ukulawula ukunyakaza kwakho nokucindezela bese uqala ukuguqa ekhanda lakho, ukumisa noma yikuphi izindawo ezinzima. Phindela emuva kuze kube phakathi nendawo bese uphinda.