Ukuhambisa ibhola lakho le-IT (i-IT) kwi-roller ye-foam kuyindlela enhle kakhulu yokugcina i-IT yakho ibambe iqinile. Kuzuzisa ngokukhethekile uma ujwayele izindaba ze-IT njenge-ITBS esikhathini esidlule. Usuke wenza ukuzivocavoca futhi usebenze ama-knots (ukunamathela) eceleni kwe-IT band, egijima ngaphandle kwethanga lakho, kusukela phezulu kwe-hip yakho phansi kuya emadolweni.
Uma ususha ukuqhuma i-IT yakho band, kufanele sikuxwayise - kungase kungakhathazeki. Uma ungenakuzwa okungenani ukukhathazeka okuncane, mhlawumbe ukwenza kancane kancane futhi ungatholi izinzuzo ezigcwele zokuguqa.
Indlela Yokuhambisa I-Band Yakho Ye-IT
1. Qala ngokulala eceleni kwakho. Ngenkathi usekela isisindo somzimba wakho ngemilenze yakho nangezingalo, wabeka i-roller foam ngaphansi kwengxenye engenhla, engaphandle kwethanga lakho, eduze kwe-hip yakho.
2. Manje, sebenzisa imilenze yakho nezingalo ukuhambisa umzimba wakho bese ulinganisa ubude be-IT yakho band, kuze kube yilapho nje ngenhla kwedolo lakho. Ungase uzizwe uzwela kakhulu ezindaweni ezithile, futhi ungalungisa inani lezinkinga ngokusebenzisa izingalo nemilenze yakho ukuze unciphise ukucindezelwa. Uma ushayela umshini wobuqili futhi unamafindo amaningi, ungathola ukuthi udinga ukucindezela okuncane kakhulu ukuze uzizwe usebenza.
3. Roll in slowly, slow-back back towards the upper portion of IT yakho band, futhi uqhubeke emuva futhi phambili njengaleyo kudlula ambalwa.
4. Ungakhohlwa ukugcina ukuphefumula okuqhubekayo njengoba uhamba. Uma uthola indawo eqinile, phakamisa futhi uhlale ku-roller. Ukusebenzisa ingcindezi eqondile njengaleyo kuzosiza ukuphula i-knot. Kodwa qaphela ukuthi ungadluli. Kufanele usibambe kuphela endaweni eyodwa okungaphezu kweminithi. Ungaqhubeka ukwenza imiqulu emfushane phezu kwalesi sigaba ukuze uzame ukukhulula i-knot.
Uma usuqedile umlenze owodwa, yenza okufanayo emlenzeni wakho. Abanye abagijimi benza amaphutha okugubha umlenze kuphela lapho bezwa izimpawu ze-ITBS bese baqeda ukuthuthukisa inkinga komunye umlenze.
Amathiphu we-Foam Rolling
Yize kungokwemvelo ukuzizwa ungakhululekile futhi ukhululekile, qiniseka ukuthi awuqhubeki kuze kube yilapho ubuhlungu obungenakubekezeleka. Uma kubuhlungu kakhulu, vele uqhubekele kwesigaba esihlukile.
Ngeke ususe wonke amafomu ngesikhathi esisodwa. Kumele unciphise u-foam wakho ukugudluza ungapheli imizuzu engama-15. Ukuqhuma kuze kube sezingeni elibi kakhulu noma ukuchitha isikhathi esiningi kakhulu kungakwenzakalisa okungaphezu kokuhle. Kungcono ukusebenza ngezikhathi ezincane zokuqhuma umqubuzelo ngemuva kokusebenzisa izikhathi eziningana ngesonto.
Ungalindeli ukubona imiphumela ngobusuku obubili uma uqala ukuqaqa. Kodwa emva kwezinsuku ezimbalwa zokuguqulwa okuqhubekayo, uzoqala ukuphawula umehluko futhi uqhube i-IT yakho band ngeke ibe yinto engakhululekile njengalapho uqala khona.
Ama-gyms amaningi anama-foam roller, ngakho-ke ungasebenzisa eyodwa lapho futhi ucele umqeqeshi ukukunika i-demo esheshayo. Uma unesithakazelo ekuthengeni kwakho ukuhamba ekhaya, i-Trigger Point Grid Foam Roller iyintandokazi phakathi kwabagijimi.