Foam rollers inopa zvakawanda zvakafanana zvakadai semitambo yekushambadzira , pasina mutengo mukuru.
Mushonga wepurogiramu hausi kungoita maronda nematononi chete asiwo unoputsa zvinyoro zvinyoro zvinyorwa uye zvisikwa zvitsvuku. Kana ukashandisa muviri wako uremu uye cylindrical foam roller unogona kuita self-massage kana myofascial release, kuparadza zvigadziro, uye kugadzirisa zvakanyanya kufanana nekuwedzerwa ropa nekuyerera kune zvinyoro zvishoma.
1 - Mashandisiro Aungashandisa Purogiramu yeFoam yeKubudiswa Kwemhepo
Iyo Inoshanda Sei
Iyo fascia yepamusoro ishungu yakanyatsobatana iri pasi peganda. Iyo inoputira uye inobatanidza mishonga, mapfupa, mitsetse nemidzi yeropa yemuviri. Pamwe chete, tsvina uye fascia zvinoumba izvo zvinonzi myofascial system. Nokuda kwezvikonzero zvakasiyana-siyana kusanganisira kusashandiswa, kwete kutambanudza zvakakwana, kana kukuvadzwa, fascia uye pasi pemaviri emisumbu inogona kubatana pamwechete. Izvi zvinonzi kusungirirwa uye zvinoguma nekudzivirira musimba kufamba. Inokonzerawo marwadzo, kusuruvara uye kuderedzwa kushanduka kana kumira kwekufamba .
Myofascial release is a bodywork technique in which a practitioner uses the gentle, sustained pressure on the soft tissue while applying for the fascia. Iyi nzira inogadzirisa kugadzirisa uye kureresa (kusunungurwa) kwefascia uye kuputsa mashizha ane ruvara kana kuomerera pakati peganda, masimba, uye mapfupa.
Myofascial release yakagadziridzwawo kuti isununguke marwadzo akasiyana-siyana uye akabatana nawo akadai seTT band syndrome uye shin splints pamwe nekuvandudza kushanduka uye mararamiro ekufamba.
Foam rollers haina mari uye ine zvishoma zvekuedza, iwe unogona kutarisa pamusoro peboka chero ripi zvaro. Nzira yekupedzisira ye foam roller, Grid Foam Roller , ine gadziriro yakasiyana neyekugadzira iyo inopa chinangwa chinotarisa chinonzi self-massage.
All Foam Rollers
Grid Foam Roller | Verenga Review
Thera-Roll Textured Foam Roller | Verenga Review
Ita zviri nani Elite Molded Foam Roller | Verenga Review
2 - Mazano ekushandisa Purogiramu Dzakaputika
Kushandisa purogiramu yakajeka iri nyore, asi kushanda kune dzimwe nzvimbo kunogona kutora zvishoma nezvimwe uye kupesana kwemuviri. Iwe unotanga nekuwana nzvimbo yakazaruka kune imwe nzvimbo pasi. Isa mutumbi wako neunharaunda yaunoda kushanda pamusoro pepurogiramu yeupenzi. Dambudziko remuviri wako rinoumba kushungurudza kunopisa uye kunounza nzvimbo dzakasimba mu fascia. Iwe unodzora kushungurudzika nekushandisa kuwedzera kana kudukuma kwemuviri pamapuranga ekuputika uye uchishandisa maoko ako netsoka kuti ugadzire uremu hwako sezvaunoda. Zvinobatsira kuedza zvakasiyana-siyana zvemahofisi uye ona kuti chii chinonyanya kukubatsira iwe.
Mazano ekushandisa Purogiramu yeMupenzi
Nguva dzose chengeta nachiremba wako usati washandisa purogiramu yemapuranga yekuti myofascial release.
- Ita mapurogiramu ekuputika kana masumbu ako achidziya kana mushure mekudzidzira.
- Isa nzvimbo iyo yakafuridzirwa pasi pezvinyoro zvishoma nzvimbo yaunoda kusunungura kana kusunungura.
- Zvinyoro zvinyora muviri wako zvichienda mberi nepamusoro pese pamugadziri paunenge uchitarisa hutachiona hwakakanganiswa.
- Famba zvishoma nezvishoma uye shanda kubva pakati pemuviri kusvika kumagumo ako.
- Kana ukawana nzvimbo inoshungurudza (nzvimbo inotyisa), gara iyo nzvimbo kusvikira nzvimbo yacho ichinetsa.
- Tarisa kune dzimwe nzvimbo dzakaoma kana kuti dzakaderedza huwandu hwekufamba.
- Ramba uchienda kune imwe neimwe nzvimbo nguva shomanana kusvikira iwe uchinzwa uchizorora. Tarisira zvimwe zvisinganzwisisiki. Inogona kunzwa iine tsitsi kana kuti yakakuvadzwa pakutanga.
- Gara uine zvinyoro zvishoma uye usapinda zvakananga pamusoro pemafupa kana mapfundo.
- Chengetedza mapurogiramu ako okutanga mashomanana ekuputika. Munenge maminitsi gumi nemashanu ndizvo zvaunoda.
- Zorora zuva pakati pezvirongwa paunotanga.
- Inwa mvura yakawanda mushure mekugovera, sezvamunoda mushure mekutamba mitambo.
- Mushure memavhiki mashomanana, unogona kuwedzera nguva yako yenguva uye nguva yakawanda kana ukasarudza.
- Usashandisa purogiramu yemapurisa pasina ruzivo rwechiremba wako kana iwe uine mwoyo kana chirwere chevascular kana chirwere chisingaperi.
3 - Foam Roller Exercise for Glutes uye Hamstrings
Kuti ushande maruva ako (butt) uye hamstrings (kumashure kwehudyu) tanga nekugara pazheta nechingoro, chikafu chechifu chako chiri pamusoro pekugadzira. Tanga zvishoma nezvishoma kupfuurira mberi uye mberi uye zvishoma kurutivi kune rumwe rutivi kuti usunungure chero mavara akaoma mumusumbu.
Zvishoma nezvishoma, gurutsira gumbo rako kumabvi ako uye ushandise hutambo nenzira imwecheteyo. (Mufananidzo uri pamusoro). Shandura nzvimbo yako kubva kune rumwe rutivi kusvika kune rumwe rutivi kuti ushandise musero wose. Zvishoma nezvishoma zvinobuda kubva muchitsiko kusvika kumabvi achisimira pane chero chipi zvacho chakaoma kana chakaoma.
Kuwedzera kana kuderedza kushandiswa nekushandisa rimwe kana makumbo maviri panguva. Ramba nemakumbo ako akatendeuka uye kunze kuti uvhare boka rose remasumbu.
4 - Foam Roller Kudzidzira Kubatsira Quadriceps
Kusunungura quadriceps yako (quads) ndechimwe chezvinhu zvinoshandiswa zvakajeka zvepurogiramu. Ingoisa pasi pamusoro pekugadzirisa uchishanda nemaoko ako kuti uenzane uye ushande mberi kwehudyu kubva pachiuno kusvika kumabvi.
Iwe unogona kuita basa iri nemumwe kana makumbo maviri pamhepo inoyerera, zvichienderana nekuwanda kwezvinetso zvaungaita kana kuda. Kana iwe uchida kudzvinyirirwa, chengetedza gumbo rimwe kubva pamubhedha uye shandisa rutsoka kuti utsigire humwe hutano hwako.
5 - Mhuru Nyora ne Foam Roller
Isa nzvimbo iyo yakavhara pasi pemhuru. Kushandisa maoko ako kuti uwane rubatsiro, zvishoma nezvishoma kubva pamabvi kusvikira kumakumbo uchimbomira pane chero chipi zvacho chakaoma kana chakaoma.
Ramba nemakumbo ako akatendeuka uye kunze. Chengetedza zvigunwe zvakanyatsogadziriswa uye zvakaratidza kushanda yese boka remasumbu.
Kuwedzera kana kuderedza kushandiswa kuburikidza kushandisa rimwe kana makumbo ose panguva imwe, kana kuisa gumbo rimwe kune rimwe kuitira kunyanya kudzvinyirira.
6 - Foam Roller Stretch for the IT Band
Kushandisa purogiramu yemapurisa paIt band kunogona kurwadza, asi vanhu vazhinji vanoona kuti ndiyo imwe yenzira dzakakosha zvikuru yaunogona kuita nehutukutu.
Nhema pamusoro pechigumbuso parutivi rwako, uye mupumburu wakamira pasi pechiuno. Mutsipa wako wepamusoro unogona kuenderana nejasi rezasi kana iwe uchida kuwandisa. Kana kuti, zvikotamire pamberi pako kuti udzikinure zvimwe zvehutano hwako uye upe huri nani.
Shandisa maoko ako kuti utsigire uye ubve kubva pahudyu uchienda kumabvi ako, kumbomira chero ipi zvayo yakaoma kana yakaoma mavara. Dzokorora pane rumwe rutivi.
7 - Mashandisiro Aungashandisa Purogiramu Yakawanda Pamusoro Pokudzokera Kumusoro
Shandisa purogiramu yekuputika kuti usiye uye usunungure misumbu yekumusoro shure (trapezius na rhomboid) nekuisa girasi rinoputika pasi pemapfudzi ako. Tsigira musoro wako nemaoko ako uye chengeta mabvi ako akadzikamisa uye makumbo apfigiro pasi.
Shandisa tsoka dzako kuti utungamirire kufamba kwako uye kuomesa uye tanga kutenderera kumusoro wako, uchimira pane chero nzvimbo dzakaoma. Dzokera kumashure kusvika pakati nepakati uye dzokorora.