Achishandisa Foam Roller
Kushandisa purogiramu inoputika inzira yakanakisisa yekudzikisa marwadzo kubva mukukuvara kwemavara kana kuti kuita myofascial release. Iyo inoputika inoputika kwete kwete chete mitambo uye tete, asi inoputsawo zvinyoro zvinyoro zvinyoro zvishoma uye zvigunwe. Izvozvo zvinoshandiswa zvinoshandisa iyo yakafuridzirwa kuti inyore iyo IT band.
Mashandisiro Aungashandisa Foam Roller yeTB Band Pain
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.
Advanced IT Band Stretch
Iyi ndiyo yakatambanudzirwa mberi yeTI band uye inozivikanwawo sePigeon Pose mu yoga. Iyi nzvimbo inogona kusimbisa mabvi akabatanidzwa, saka kana iwe uine hukukutu hwemabvi kana kukanganisa mumabvi akabatanidzwa, iwe ungada kuchinja kana kudzivisa kutambanudza uku.
Kubatsira pakuita njiva yekuti chirwere cheTI chikamu ndechokuti kuwedzera pakutambanudza iyo IT band zvakananga, ichi chinzvimbo chinotarisa glutes (butt muscle). Mune zvimwe zviitiko, zvakajeka zvinokonzera kukanganisa kweTI bundu, saka zvinobatsira kutarisa zvinhu zviviri.
Nzira Yokuita Nayo Advanced IT Band Stretch
- Tanga muchisimudza chinzvimbo pamaoko ako nezvigunwe.
- Tambanudza gumbo rako rorudyi mberi kuruoko rwako rworudyi. Sungai mabvi enyu kuitira kuti chikwama chekunze chigunzva pasi (ona mufananidzo).
- Shandisa gumbo rako rezasi kuruboshwe kusvika paunenge wakasununguka.
- Chengetedza chiuno chako chiuno kusvika pasi.
- Iwe unofanirwa kunzwa wakadzika zvakadzika muhudyu yako yekurudyi uye nechokunze.
- Iwe unogona kugara uri pamaoko ako kana kufambisa mberi uye rega mapurisa ako arambe ari pasi pasi pamberi pako kana zvizeredza ruoko rwako pamberi pako.
- Fema zvishoma nezvishoma kubva pamimba yako. Bata kutambanudza kwemaminitsi makumi matatu kusvika makumi matanhatu nekusunungurwa. Dzokorora pane rimwe jumbo.
Kuramba Iti Band Bvisa
IT (iriotibial) kurwadziwa kwepamu ndicho chikonzero chinowanzoita marwadzo emabvi pamwe nechekunze (lateral) knee uye nechezasi. Izvo zvinorwadza zvinogona kukonzerwa nezvikonzero zvakawanda, kusanganisira zvakasimba kana kuti zvichishandiswa zvakanyanya IT band, zvakasimba kana masimba asina simba, uye zvose zvinokuvadza zvisingaperi uye zvakanyanya. Iyi purogiramu yakatambanudza inogona kubatsira kuderedza utsi hweBAT band.
Nzira Yokuita Icho Chimiro Chetambidhi Icho Chikwata
Kune nzira dzakawanda dzakasiyana dzekutambanudza yako IT band. Heino tsanangudzo yakajeka iwe unogona kuita apo wakamira.
- Simira nerutsoka rwako rworudyi rwuyambuka pamberi pegumbo rako rokuruboshwe.
- Newe ruoko rwako rworuboshwe ruchiwedzera kumusoro, svika kurudyi rwako sezvaunoratidzwa.
- Isa ruoko rwako rworudyi pachiuno chako.
- Shingairira kurudyi kwechiuno chako chekurudyi kuti uise chiuno chako kuruboshwe; iwe uchanzwa uchiteterera zvakaderera kurutivi rworuboshwe rwemuviri wako.
- Ramba uchitambanudza kuitira kuti iwe unzwe wakakwana zvakakwana mukati memhute kunze, chiuno, chidya chepamusoro uye mabvi edumbo rako rokuruboshwe.
- Bata masekondi makumi maviri nemakumi matatu, ipapo shandura mativi.
- Nokudzika kwakadzika, chengetedza tsoka dzako kure, pfugama pamabvi omutsoka wako mberi uye uchengete mabvi akadzokera zvakananga.
Akagara IT Band Stretch
Heino iri nyore IT band rinotambanudza iwe unogona kuita uchigere pasi.
Nzira yekuita sei seTAT Band Band
- Paakanga agere pasi, tambuka gumbo rimwe pamusoro pomumwe sezvakaratidzwa.
- Gurisa zvigadzire mabvi ako akakotamira kumapfupa ako kuitira kuti mukati memabvi uri pedyo nemoto wako.
- Ita zvishoma nezvishoma muviri wako wepamusoro uye shandisa ruoko rwako rwepamusoro pamusoro pebvi rako rakakotama sezvazvinoratidzwa.
- Munzvimbo iyi, iwe uchakwanisa kushandisa unyoro kumanikidziro yako kuitira kuti unzwe uchitarisa kunze kwechiuno chako uye glutes (butt muscle).
- Bata iri kutambanudza kwemaminitsi 15-20, zorora uye shandura makumbo. Dzokorora 3-5 nguva imwe neimwe.
Crossover Squat Stretch
Nhamba yekodha yakatambanudzirwa iyo IT band inotambanudzirwa zvishoma nezvishoma iyo inotanga iyo IT band uye glutes. Pano, bhora nyanzvi David Beckham rinoratidza nzira yakakwana yekushandisa panguva ino.
Nzira Yokuita Sei Crossover Squat Stretch
- Yambuka rutsoka rworuboshwe pamusoro pegumbo rorudyi nenzira yakajeka.
- Zvishoma nezvishoma pasi pasi, uchikotama pamabvi.
- Chengetedza uremu hwako huri pamusoro pegumbo roruboshwe uye rega chitende chako chekurudyi chiuye zvishoma.
- Bhan zvishoma pachiuno.
- Simudza maoko ako kumusoro uye kunze kubva mukati mako, uye simudza maoko ako.
- Iwe unofanirwa kunzwa uchitambanudza pamwe chete neBIT band yemugumbo wako wekurudyi pedyo nehudyu nehudyu.
- Tora nzvimbo iyi kwemaminitsi makumi maviri, ipapo udzoke uye udzoke pane rimwe jumbo. Ita katatu pamativi.
- Batisisa patsigiro pamberi pako kana iwe uchineta.
- Imwe nzira yekutarisa iyi yakatambanudzwa ndeyokushandisa iri kutambanudza munzira yekufamba-famba kune rumwe rutivi sechikamu chekudziya-uye kunotonhora pasi purogiramu.