Foam Rolling Techniques: MELT Method

1 - MELT Method: Zvaunoda Kuziva

Sezvo kukwirira kwekudzidzira kunowedzera kuwedzera mukududzirwa, saka vanoita navo- kushanda kunotarisa pakurovedza muviri , zvakadai se yoga, tai chi, uye kuzvishambadza .

Zvidzidzo zvekuputika kwemafupa uye maitiro ekudzidzisa, kunyanya, zvakakonzerwa nekugadziriswa kwemashure nekuti kune uchapupu hwokuti chimiro chekuzvidzivirira muviri kunobatsira kuwedzera kuchinja uye kuchinja panguva yekudzidzisa kudzivirira kwemaviri mushure. Kunyanya, mapurogiramu anoputika haana mari uye kushanda kunogona kuitwa chero kupi zvako, chero bedzi purogiramu yepombi inowanika.

Nzira inonyanya kuzivikanwa yekuputika kwemafuro inosanganisira zvakaoma, zvakanyanya-mashizha emapuranga. Izvi zvishongo zvakaoma zvinobatsira kuputsa kusungwa (zvinowanzofungidzirwa sezvibato) zvinowedzera mumutsipa we muscle fascia iyo inoputira maziso ako ose emisungo. Paunenge uchibudirira, idzi dzakakwirira-purogiramu dzemapurogiramu dzinogona kunge dzisinganzwisisiki kana kuti dzinorwadza zvakanyanya kana iwe uri mutsva pakuita.

Pinda: MELT Method. MELT Method ndiyo nzira yekuzvipira yakagadzirwa nehuwandu hwechiremba uye yekurovedza muviri, Sue Hitzmann, iyo inobatanidza muviri unoita muviri uye boka rezvipira zviduku zvinofanana nemaoko-pahutano hwehutapi hwemabhuku. Iko kunaka kweHitzmann nzira ndeyokuti, kunyange zvakadaro zvakangofanana nezvimwe zvemhando dzepamberi dzinoputika, ruvara rwemapuranga runotonhora runokonzera kusanyanya kudzvinyirira pamusana wechipfuva, zvichiguma nenzira isina kunzwisisika, inogamuchirwa yekuzvichenesa. Iyo yakafuridzirwa inobatsirawo kuti zvive nemaoko akasiyana uye zviyero zvekugadzirisa izvo zvisingakwanisiki pane chigamba chakaoma.

Mushure mekuchinja huwandu hweMethod's soft body roller muna 2016 kuti ave nechepakati, Hitzmann akabudisawo shanduro itsva ichangobva kubudiswa bhuku rake reNew York Times rakanakisa, MELT Method . Pano, unogona kutarisa humwe hutano hwaHitzmann hunofamba kuti uedze nzira kumba. Kana iwe uine mhando yakanyorova yakavhara iwe pachako, edza kushandisa rakaputika yega matanho kana tambo yakavharidzirwa panzvimbo yayo.

2 - 1. Ongorora / Ongororazve

Iko kuongorora uye kuongororazve muviri hakudi kutora muviri wakaoma muviri. Ichi chiito chakagadzirirwa kuvandudza kufungidzira, kana kunzwisisa kwako kuti muviri wako unofamba sei munzvimbo. Iyo MELT Method inoreva izvi se "pfungwa yepfungwa." Kuita basa racho:

1. Rara pasi pamusana wako nemichindwe yako uye maoko ako akawedzerwa. Svinura meso ako, fema kwazvo, uye unzwe muviri wako uchitaridzika muvhu. Shandisa nguva ino kuti unzwisise muviri wako, uchishandisa pfungwa yako-mutumbi kuongorora chero dambudziko raunogona kubata mumatumbu ako.
2. Iwe une denga rakakura mukati mako kumucheto kana kanyoro kadiki yako pasi yakaderera pasi pevhendi yako? Iko tailbone yako inobatana nepamusoro, kana kuti yako glutes? Ko mahudyu ako ari maviri mukutarisana nevhu, kana pane imwe pasi uye imwezve kumusoro? Zvichienderana nezvipinduriro zvako, unogona kunge uine kusawirirana kwema muscle zvinogona kukonzera kudzvinyirira pamwe nomukomana wako.
3. Iye zvino chengorora yako "autopilot" -zwi rinoshandiswa muMELT Method kutarisa nzira iyo muviri wako unoshanda kuti ugare wakaenzana usina kudzivirira. Ngwarira kumativi ako akanaka uye kuruboshwe, kubva patsoka dzako kusvika kumusoro wako. Iwe uri wega wakaremerwa kubva kune rumwe rutivi kusvika kune rumwe rutivi here? Cherechedza kusiyana kupi zvako. Paunodzokorora uchishandisa basa iri iro, iwe unogona kuona kana pane kuvandudzwa.

3 - 2

Musana wehudyu yakagadzirirwa kugadziridza hydration kuburikidza nemisasa, iyo inogona kubatsira kuderedza hup uye kurwadziwa kwegumbo.

1. Nhema pamusana wako uye ufukidze mabvi ako. Isa nzvimbo iyo yakavhara pasi pechidya chako, pasi payo pane yako glutes.
2. Sora muviri wako wepamusoro uye ruramisa makumbo ako. Bvisa kusangana kupi zvako mumakumbo ako kuti uvabvumirire kuzorora zvakanyanya pamubhedha.
3. Netsoka dzako pedyo pedenga, "shear" yako hamstrings nekukwevera makumbo ako pamwe chete uye zvakasiyana, sekunge iwe uchiita jump jump jack. Sezvaunoita saizvozvo, ramba uchinge wakamanikidzwa kupfurikidza nemupumburu uye ushandure tsoka dzako apo iwe unokwevera makumbo ako pamwe chete uye kunze apo iwe unozviparadzanisa. Funga nezvekufamba kwemakumbo ako nemaune, panzvimbo pokufungisisa zvisina kufanira pamusoro pemupumburu. Ita chikwata chechina kusvika kashanu.

4 - 3. SI Joint Shear

Kuvandudza hydration kuburikidza nekubatanidzwa kwe sacroiliac, kana kusungirirwa kweSIM, iri pakati pe sacrum nemapfupa eurumumu emapanga, edza siri yakabatana yeSIM. Mitsipa inobatanidza mapfupa aya inonyanya kusimba, uye kushamwaridzana kunoshamisa munharaunda iyi kunogona kuita kuti mucheche shure uye kurwadziwa kwepachivi.

1. Nhema pamusana wako nemabvi ako akadzikamisa, tsoka dzako dzakapfekedzwa pasi pasi nechokukwirira-kure kure.
2. Shingairira netsoka dzenyu kuti musimudze mahudyu enyu uye muise mupumburu pasi pe sacrum yako pamusoro wepamusoro yako glutes.
3. Simudza tsoka dzako kubva pasi uye uise mabvi ako kumapfupa ako kuti uone kuti mupumburu wacho wakagadzirirwa zvakanaka. Kana iwe ukakotama namabvi ako mubhokisi rako, mupfurikidzi anofanira kunzwa akachengetedzeka kumusoro kwepamusoro pako, kwete nekunze kwako.
4. Nemabvi ako akadzikatira uye mahudyu ako pamwe chete, zorora mhuru dzako, shins, uye tsoka. Simbisa mishonga yako yepamusoro kuti udzidzise basa racho, asi rega chifuva chako nemapfudzi kuti ugare pasi. Kubva pane izvi, tungamira namabvi ako kumusoro saka ivo vava kuda kutarisa padenga, asi mira pamberi pemahudyu ako zvisinganzwisisiki kune mupumburu. Iyi nzvimbo ichakubatsira iwe kuchengetedza wakasara wakasununguka kumashure.
5. Nekumanikidzika kusinganzwisisiki pamusoro pemupumburu, zvishoma nezvishoma unotamisa mabvi ako zvishoma kune kurudyi uye kuruboshwe, sekunge uchigara pakati pe11 ne1 paawa. Chengetedza uremu hwako kumashure kwepako rako, kwete chiuno chako. Dzivisa kubvisa musana wako kana kutamisa nenyuchi dzako.
6. Pawakapfugama namabvi ako panzvimbo 11, wedzera shearari ne "kutora" zviduku zviduku nemabvi ako kakawanda munharaunda imwe neimwe. Ipapo, edza kusika zvishoma, zvishoma nezvishoma nemabvi kunze. Pakupedzisira, fambisa mabvi ako mberi uye kumashure sekunge iwe uri kufamba maranho maviri kana matatu. Mira pano uye utore maviri kwenguva refu, kufema kwakadzika.
7. Dzorera mabvi ako kumativi uye dzokera kune rumwe rutivi.

5 - 4. Bent Knee Press

Iye zvino zvawakarongedza hamstrings yako neSID pamwe chete, bent bent press inobatsira kuvandudza hydration pamberi pehudyu yako kuburikidza nehudhu yako mafosti uye quadriceps. Izvi zvingaita sezvisinganzwisisiki zvakapiwa kuti ruvara ruduku ruchiri rwuri pasi pepurasitiki yako, asi chiito chechiito ichi ndicho chinoita kuti kusunungurwa kwevhiringidzi kunobatsira kuderedza kuputika, mabvi, uye kurwadziwa kunorwadza shure.

1. Tanga panzvimbo imwechete sezvawakaita kumusana weS SI, wakarara pamusana wako nemabvi ako akadzikamisa, tsoka pasi, uye mupumburu wakaiswa pasi pevhisi yako.
2. Simbisa nheyo yako uye simudza rutsoka rwako rworudyi kubva pasi, uchikotamira bhandi kumapfupa ako kuitira kuti iwe unzwisise yako shin yakarurama kana kumashure kwebasa rako rakarurama nemaoko maviri.
3. Tarisa kuti uone kuti rutsoka rwako rworuboshwe rwakasimbiswa zvakasimba uye bhegi rako rweruboshwe rinowirirana nehudyu yako yekuruboshwe. Uyewo, ita kuti zviuno zvako zvive zvakabatana nemumwe muvheji.
4. Tora kufema mukati, uye apo iwe uchibudisa, tya mapepa ako pasi pasi kuti unzwe uchidhonza nepamberi kwebandauko rako rokuruboshwe. Simira uye fema zvikuru. Chengetedza kuti iwe gumbo rako roruboshwe rinopinda kana iwe uchikwevera ibvi rako rokurudyi kwauri. Kana zvakadaro, usakwevera bvi rako sepedyo newe.
5. Inhale uye dzokera kune kutanga, wakasununguka nzvimbo. Edzai uye muite mhando yakasara zvakare. Fungidzira bheji rako roruboshwe richiuya pamusoro petsoka rwako rworuboshwe kune rumwe rutivi rwunopedzisira kusimbisa kuwedzera. Tora mumwe kufema kwakadzika. Kusunungurwa nekudzokorora zvakare.
6. Ita basa rimwechete kune rumwe rutivi.

6 - 5. Simba Risina Kuuya Ramba Uine Rukudzo Runyoro

Iyo imwe-ruoko inosvika nekunyoroka kunobatsira kunowedzera kuyanzana kwako uye kugadzirisa zvakanaka kana uchidzorera kufambiswa kwefudzi.

1. Gara pamagumo emhepo, mabvi ako akadzikamisa, tsoka dzako dzakadzika pasi pasi. Dzokera zvakare pamubhedha wakanyatsocherechedza, uchiisa mapurisa ako pasi pasi kune rumwe rutivi rwomupumburu. Chengetedza nzvimbo yako kuti uone kuti musoro wako nemapuranga zviri pamakona uye tsoka dzako dzakabatana nemapapiro ako.
2. Gonyera dombo kubva kune rumwe rutivi kusvika kune rumwe rutivi, sekunge iwe uri kusika mufananidzo wakaita sehomwe yemuviri wako. Chengetedza musana wako pamubhedha.
3. Dombo nounyoro kwemasekondi makumi matatu.
4. Zvino, svika maoko ako kumusoro pamusoro pebhokisi rako, zvanza zvako zvinotarisana.
5. Fema mukati uye kusvika paminwe yako kusvika kumusoro. Sezvaunenge uchibudisa, fungidzira maoko ako 'uremu huchiita kuti mapepa ako apinde pasi mukati megumburu, zvose uchichengeta maoko ako zvakananga.
6. Ita zvishoma nezvishoma ruoko rumwe muhudyu mako sezvo ruoko rwakasiyana rwunoenda kune nzeve dzako. Zvadaro zvishoma nezvishoma shandura zvigaro zvemaoko ako mune fash--fashoni yakafanana, zvose uchichengetedza musana wako nemapfudzi zvakasimba.

7 - Reasessess

Kana wakangopedza zvose zvishanu zveMELT Method, ita chirevo chekuongorora / kuongororazve zvakare. Cherechedza chero kushanduka kunogona kuitika munguva yako pfupi yekuzvidzivirira.

> Sources:

> MacDonald GZ, MDM Penney, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Button DC. "Bute rakanaka rekuzvidzivirira kwemajini kunowedzera rutivi rwekufungidzira kusina kuwedzerwa kuderera muMuscle Activation kana Simba." Journal of Strength & Conditioning Research http://journals.lww.com/nsca-jscr/abstract/2013/03000/ an_acute_bout_of_self_myofascial_release_increases.34.aspx Vol 27 Iss 3 Pg 812-821 March 2013.

> Schroeder AN, Best TM. "Is Self Myofascial Kurega Kubudirira Kwekufungidzira uye Kuvandudza Chete? Kuongorora Zvinyorwa." Current Sports Medicine Reports . http://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Is_Self_Myofascial_Release_an_Effective.16._2. Vol 14 Iss 3 Pg 200-208. May 2015.