1 - Muviri weTTRAC uri kuunza kudiikira kwemasisita kuSoft Studio
Simba rekunyanya kuisa muviri, kuputika kwemafupa uye kupisa kwepfungwa kunotyisa kune nyaya dziri muhutano hwepasi, uye nokuda kwechikonzero chakanaka. Izvozvi marudzi ezvokudya zvakasununguka zvinoita basa rinogona kubatsira kudzivirira kubatana (marwadzo anorwadza) kubva mukuumba mumasimba ako, zvichibatsira kuchengetedza kufamba kwemafambiro uye kuita zvekuita basa nekuderedza mikana yekukuvara kana kurwadziwa kusingaperi.
Dambudziko chete? Vanhu vazhinji havazivi kushandisa zvakanaka izvi kurapwa ivo pachavo-vanoda murayiridzi kuti avatungamirire kuburikidza nemakumbo.
Mashoko akanaka ndeokuti, magyms uye studios ari kutanga kubvuma kukosha kwekupa makirasi akadaro kune vateereri vavo. Semuenzaniso, New York Health & Racquet Club yakatanga kupa masangano eCortTRAC kune nhengo mukupera kwa 2015 kudzidzisa vatori vechikamu kuti vaite sei zvinyoro zvinyorwa zvemasasa, myofascial release therapy, trigger point therapy uye kufema kwepfungwa nekubatsirwa kweChina Tool8R.
BodyTRAC maitiro uye mamwe maitiro ekubudisa myofascial haana kugadzirirwa kuvaka simba kana kukuita kuti uputse jira; pane kudaro, vanowedzera kuwedzerwa kweropa mumuviri wose, zvichiguma nekufamba zvakanaka uye kuwedzera kwekufamba. Nekudaro, vashandi vemasimba vanogona kutarisira kuona kuora kwekudzikinura nguva kubva kune mamwe mabasa sezvo vachibatanidza muchirwere ichi-sekirasi.
Kunyange zvazvo Mutumbi weCortTRAC uri kugoverwa chete kuNew York Health & Racquet Club, unogona kuwana mamwe makirasi akadaro pane gym yako. Kunyange kana pasina chikoro chekudzidziswa, bvunza kana mudzidzisi angapa sangano rekudzidzisa kune avo vanofarira. Myofacial release uye mamwe maitiro ehutachiona hutachiona huri kukurumidza kuwedzera muhutano hwakanaka, saka iwe unofanirwa kuwana mumwe munhu anogona kukubatsira kukuenderera mberi.
Nekugara kwepaimba, New York Health & Racquet Club yakagovera zvipo zvishoma zvidzidzo zvishoma kubva muChristTRAC yavo yaunogona kuita kumba. Zvose zvaunoda ndeye Activ8R tracker ($ 30) kana chimwe chinhu chakafanana. Iwe unogona kutoisa maviri tennis mipira muvharaji sock, nekubatanidza pfumo pakati pavo, nenzira yakafanana.
Kuti uwane mamwe mazano pamusoro peCorrectTRAC uye mazana matanhatu emakirasi eNew York Health & Racquet Club masvondo ose, shanyira NYHRC.com.
2 - Psoas Release (Deep Core Muscle)
- Tora mabhii maviri maviri kuti afanane ne "x" pasi, ane tsvimbo yakakwirira yakasenderedzwa, yakasungirirwa pamusoro pomutambi wepasi.
- Isai makumbo akachengetwa kune rumwe rutivi rworuboshwe kana rworudyi rwemudumbu mako, pakati pebhandi rako rembambo uye hipbone yakatarisana.
- Nhema pamusoro pevanhu vakadzingwa, uye vakaparadzira zvikanda zvenyu, vachiisa musoro wenyu pasi.
- Ramba uri munharaunda iyi kwemaminitsi mashanu kusvikira pamaminitsi mashanu, zvishoma nezvishoma "kumira mukati" kune chero dambudziko rekutambudzika.
- Shandura mapande emudumbu uye dzokorora.
3 - Mutsara wemvura / Erecter Spinae (Mushure Mushure)
- Ita imwe yepamusoro pamatare ako kumucheto kwako, kumativi ako musana kuitira kuti nzvimbo yekaiti yepamusoro inogadziriswa pamusoro pemitemo yako.
- Dzokera zvakare uye zvishoma nezvishoma upfure mutengesi kumusoro uye pasi pasi urefu hwepamusoro pako, kana muzvikamu zviduku zvepamusoro pako.
- Iwe unogonawo kupfurikidza muchengeti wechirwere kune rumwe rutivi kuti uite shiatsu massage kuenzanisa.
- Ichi chiito chinogona kuitwa pamadziro nekuisa mutengesi wepamusoro pamadziro uye kuita mazano aya ari pamusoro apa.
- Rambai kwemaminetsi mashanu kusvika kumaminitsi mashanu.
4 - Scapula (Shoulder Blades)
- Ita kaviri karoka, pakati pefudzi rako uye musana (sezvakaratidzwa).
- Nzira dzinoshandiswa dzinogona kusanganisira kupindira mukaiti yepamusoro tracker uye / kana kuenderera kune imwechete-ruoko yekutsvaga uye kusunungura chero upi neupi kana "mafundo" mumisungo yakakomberedza mazende, kusanganisira latissimus dorsi uye muspezius muscle.
- Ichi chiito chinogona kuitwa kumadziro kana pasi.
- Rambai kwemaminitsi mashanu kusvika musati machinja.
5 - Glutes
- Gara pane kaviri katevedzeri, uchiisa zvishandiso kuitira kuti zvive pasi pemarota ako.
- Iyo inokonzerwa nekaviri inogona kutenderedzwa nechepamusoro, kumativi ose, kana pane imwe imwe nzvimbo pachigadziko.
- Rongedza kaviri kamberi uye pasi pasi gumbo rako, uwane chero humwe hutete, ipapo "kunyura mukati" iyo nzvimbo kunobatsira kushambadza uye kusunungura mafundo. Iwe unogona kuda kuisazve kaviri kamberi kamwechete kuitira kuti iwe ugone kupfuurira pamusoro pemutengesi nenzira dzakasiyana kana mairi.
- Rambai kwemaminitsi mashanu kusvika musati machinja.