Izinzuzo ze-Foam Rolling Classes

I-Foam Rolling: Indlela Elula Yokuzinikela Nge-Massage Yezemidlalo

Uma ungakaze uhambise i- roller ye-foam okwamanje, sekuyisikhathi sokukunikeza. I-foam rolling yindlela yokuzi-massage noma ukukhululwa kwe-self-myofascial engasiza ukukhipha imisipha eqinile futhi "ukuhoxisa amaphuzu" okwenzeka lapho imisipha enkontileka ihluleka ukukhululwa ngokugcwele. Lokhu okunamathela , noma amafindo, kungabhekana nabantu bezinsuku zonke namanqanaba empilo, futhi ngokuvamile kubangele ukujikeleza kwegazi nokunciphisa izakhi zomzimba, okungabangela ubuhlungu noma ukulimala.

Imisipha enamahloni imisipha enempilo, ngakho-ke kubalulekile ukuthatha izinyathelo zokugcina imisipha yakho ivulekile futhi iqinile.

Yiqiniso, abantu abaningi bangathanda ukuhlaziya okujulile izikhathi eziphindwe ngesonto ekuziphatheni okuzimele okwenziwe yi-foam rolling, kodwa ukufaka imali ngezinsizakalo ezinjalo akuyona inketho engabizi kubantu abaningi. Ukuqothula i-Foam kuvula indawo engabizi kakhulu yokusebenza kabi kwemisipha ngaphandle kwezindleko zomuntu siqu.

Ama-roller foam yilokho abakuzwakala njengama-cylindrical rolls we-foam enomsoco oncike kuwo bese uqaqa ukuze udale ukuzihlaziya. Ithuluzi elilula laqala ukusetshenziswa embonini yezokwelapha kodwa laqala ukuvela ezikhungweni zempilo ekuqaleni kwawo-2000. Manje sekuyisixhobo esivame ukuvunywa ukusetshenziselwa ukusikhipha, ukulula, nokuqinisa imisipha.

Izinzuzo ze-Foam Rolling

Izinzuzo ze-foam rolling ziningi. Ukuxhaswa kwenzeka lapho ama-muscle fibers "enamathele" kumfutho we-muscle -umgogodla wezicubu ezixhumayo ezizungeze imisipha-okubangelwa iqophu lezincuba ezivimbela ukusakazwa kwegazi, izakhi, nokuqedwa kwemfucuza, futhi kungaholela ekuhluphekeni nasekulimazeni .

Uma usebenzisa i-roller yokugubha ubude be-muscle wakho, usiza ukukhulula futhi ukhulule lawa "amaphuzu anamathiselayo," okuvumela imisipha yakho ukuba ibuyele ekugqeni koqobo futhi ehlosiwe. Umphumela jikelele uwukuthi:

1. Ukusakaza okuthuthukisiwe nokulethwa kwe-oxygen, izakhi kanye negazi emisipha. Lokhu kusiza imisipha yakho ukuthi isebenze ngamandla amakhono, ukubuyisela kahle, nokususa imikhiqizo yokudoba ngempumelelo.

1. Ukunciphisa ubuhlungu nokucindezeleka. Ama-knot amaningi ama-muscle abuhlungu! Ziba buhlungu ekuthinteni, noma ngenxa yokuthi zitholakalaphi, zibuhlungu ngesikhathi sokunyakaza, okungaba nomphumela wokunyakaza okushintshiwe.
2. Ukunciphisa amathuba okulimala. Uma ukuhamba kwakho kuguqulwa ngenxa yezintambo ezibuhlungu noma ukunciphisa imisipha ye-muscle kusukela ekuphikeleni okuphikisanayo, ungaphetha ngokungafani kwemisipha noma ukulimala. Ukukhipha amafindo bese ugcina imisipha yakho isikhathi eside futhi ilulaza kunciphisa amathuba okulimala.
3. Uhla lokunyuka olwandisiwe. Ukusebenzisa njalo i-roller foam kungakusiza ukwandise uhla lwakho lokuhamba njengoba uvula izindawo eziqinile futhi usize ukusula izicubu ezinzima.
4. Ukwelashwa okuphumelelayo. Ungase ungakwazi ukukhokhela ukusikhipha izintathu ezintathu ngesonto, kodwa kungenzeka ukuthi uthola i-roller ye-foam-ngisho nama-brand rollers ngokuvamile abiza imali engaphansi kwe-$ 100. Futhi, kuyithenga yesikhathi esisodwa ongayisebenzisa kaningi.

Izinzuzo Zokuthatha I-Roller Class Class

Ukuqhuma i-Foam kuyinto enhle kakhulu, kodwa ngenxa yokuthi umsebenzi ulula, lokho akusho ukuthi akufanele ufunde imfundo ukuze ufunde ikhono. Kunezizathu eziningi ezinhle zokuya ekilasini lokuphumula lokuqhuma i-foam uma unesinye esitholakalayo kuwe nge-gym yakho noma isevisi yokuzivocavoca inthanethi.

Izinzuzo ezivame kakhulu zokuya ekilasini kufaka:

1. Imfundo yekhwalithi . Unenzuzo yokuthola imfundo ehlelekile mayelana nendlela yokubhekana ngqo namaqembu amakhulu ama-muscle nokuxhaswa okukhululekile.
2. Ukuhlela umzimba wonke . Njengoba abantu abaningi bevame ukweqa amaqembu ezinhlanzi lapho behamba ngokwabo, i-class iyindlela enhle yokukhomba wonke amaqembu akho amakhulu ama-muscle ukuze uthole umzimba ogcwele umzimba.
3. Ukufinyelela kwamathuluzi angeziwe . Izinkampani eziningi zokuzikhishwa kwemishini noma ukutakula zihlinzeka abafundi ngamathuluzi amaningi ngaphesheya kwesigqebhezana sokuqala se-foam. Lokhu kukunika ithuba lokuzama izinketho ezahlukene ngaphambi kokuxazulula kumathuluzi akwenza okuhle kuwe.

1. Isikhathi sokuphumula esibophekile . Njengoba kufana nokwelula, kulula ukweqa isikhumba se-foam uma usufushane ngesikhathi. Ngokuya ekilasini, uzibophezela ukufaka isikhathi salolu msebenzi obalulekile wokubuyisela.

Ukukhishwa kwe-foam, ukukhululwa kwe-self-myofascial namakilasi okutakula kukhula, ngakho hlola isimiso sakho sokuzivocavoca ukuze ubone uma kukhona amakilasi atholakalayo. Uma kungenjalo, cela umphathi noma umphathi wezempilo uma bengacabangela ukusingatha i-workshop yamalungu anentshisekelo. Ngesikhathi isenzo se-foam rolling silula, ngaso sonke isikhathi umqondo omuhle wokuba uchwepheshe agijimise ngezinyathelo zokuqala uma uzama. Uma ngabe ukuvocavoca kwendawo yakho kunganikeli isigaba se-foam roller, hlola ezinye zokusebenza mahhala ezitholakalayo ku-Grokker.