Kuthetsa kupweteka kwa minofu ndi ntchitoyi iyenera kukhala nayo
Kubwezeretsa n'kofunikira kwambiri kwa othamanga monga momwe maphunzirowa aliri, ndipo palibe chida chachikulu (chomwe chili chotheka, chotheka mtengo, ndi chofunikira) kuposa chojambulira chithovu cha izo. Zokwanira chifukwa chowombera minofu, zilonda, ndi zilembo zolimba, munthu wothandizirayo amatha kupanga mitundu yosiyanasiyana ndipo akhoza kugwiritsidwa ntchito pambali iliyonse ya thupi. Mitsempha, mmbuyo, m'chiuno, pakhosi-mumatchula izo, mukhoza kuigwiritsa ntchito. Pano ife tapeza mitundu yotchuka kwambiri mu masewera ndi masewera olimbitsa thupi kotero simusowa kuti muzichita maola ambiri mukufufuza nawo nokha. Konzekerani kupukuta!
Kaya mukuchira ndi masewera olimbitsa thupi ndipo mukufunika kuti muzigwira ntchito zanu pakhomo, kapena mutangofuna mpukutu wa thovu kuti muthe kusokonezeka maganizo, mutha kukongola. Poyamba, ndipamwamba kwambiri (zopangidwa kuchokera ku mapuloteni a polypropylene) kotero kuti sichidzatayika, ngakhale mutagwiritsa ntchito nthawi zonse. Amatsitsimutsanso zamadzimadzi ngati mutayendayenda paliponse ndi madzi pafupi, simukusowa kudandaula nazo kuti zikhale zowonongeka. Ndipo imapezeka muzithunzi zitatu zosiyana (6 "x 36", 6 "x 18", 6 "x 12") ndipo ingagwiritsidwe ntchito kuthandiza ndi msinkhu ndi kukhazikika kwa msana, kuyeza, kumaphunzitsanso minofu, ndi kuwonjezeka, kuphatikizapo kuthandiza ndi ululu ndi zopweteka kumbuyo. Kuwonjezera kwina? Ili ndi chidziwitso cha chaka chimodzi chokwanira.
Kodi munayamba mwasokonezeka pang'ono ndi momwe mungagwiritsire ntchito pulojekiti yamoto, kapena mukudzifunsa nokha ngati mukuchita bwino? Muli ndi mwayi, popeza TriggerPoint GRID Foam Roller imabwera ndi mavidiyo osamalidwa pa Intaneti omwe akuwonetsa zabwino. Mwanjira imeneyi mukhoza kuyang'ana pamene mukuyenda kuti muthe kugwiritsa ntchito bwino chida. Zina mwa zopindulitsa zina za pepala lovomerezekazi ndizogwirizana ndi kapangidwe kake. Lili ndi maziko osasunthika, omwe amatha 13 "x 5.5", ndipo amamangidwa kuchokera ku zipangizo zabwino zomwe sizidzasweka. Ndipo ndi zoposa 3,000 ndemanga zisanu-nyenyezi, ndizokonda kwambiri pa Amazon, komanso kupitako pakati pa opaleshoni, ophunzitsa, makosi, ophunzitsa, ndi othamanga chifukwa cha ntchito yake ya GRID. Mosiyana ndi mapulothala ambiri otsekemera, iyi imakhala ndi mapulaneti osiyanasiyana omwe amatanthauza kuti ndikumverera ngati manja opanga mauta. GRID imathandizanso kuti mpweya uziyenda bwino ndi kuchiritsa minofu.
Zopindulitsa zambiri za kupopera mphutsi zimakhudzana ndi kupereka mpumulo wopumula ndi kupwetekedwa mtima, kuphatikizapo kukonzanso kusintha, koma ngati mukufuna kupopera minofu kuti mukhale pambali yozama, Master of Muscle roller ndi inu. Sikuti zimangobwera ndi ebook Malangizo omwe angagwiritse ntchito, koma ndizowonjezera zovuta zapadera zomwe zimakulolani kuti muzitsatira zomwe mukuzikonda. Ndizofunikira kumadera onse a thupi omwe amafunikira kuyendayenda, monga m'munsi ndi kumbuyo kumbuyo, khosi, mawondo, quads, hamstrings, delts, ndi mapewa. Popeza kuti ndi masentimita 13 okha, imalowanso m'zikwama zambiri za masewera olimbitsa thupi, sutikesi, ndi makatani, kotero mutha kuyendayenda.
Izi zowonjezera zokhazokha (zomwe zimatsutsana ndi kuthamanga) zimakhala zothandiza kuchipatala, kudzipaka mafuta, komanso kumasulidwa kwa myofascial, koma ndi zothandiza kwambiri kuti musagwiritse ntchito ntchito monga momwe zilili positi. Pogwedeza musanayambe kuchita masewera olimbitsa thupi, mumatentha minofu kuti mutha kugwira ntchito yambiri, kwa nthawi yaitali. Ndipo ngati mumakonda kuchita masewera olimbitsa thupi (monga Crossfit, kumanga thupi, ndi kulemera) muyenera kuonetsetsa kuti mukuyenda mobwerezabwereza kuti mupewe kuvulazidwa, osati kungowachitira iwo atatha.
Ngati mukufuna mphindi yokhala ndi mphindi imodzi yokha m'malo mozembera zonse, OPTP idzakhala yoyenera. Kumanga chipangizo cholimba chomwe chimakhala chophatikizana, chotsekemera, chomwe chimakhala chitetezo, zimayamikiridwa chifukwa chokhala ndi kuchuluka kwa ubwino ndi kuyima bwino, ndipo zonsezi zimakhala zomveka komanso zozungulira poyerekezera ndi zogwirira ntchito pa pilates, yoga, ndi machitidwe olimbitsa thupi. Wothirira ndemanga wina analimbikitsanso kugwiritsira ntchito pa bedi pamene mukulimbana ndi mabala onse okoma, kotero sikuti ndi ovuta. Ndi zabwino kuti wina aliyense atsindike, kapena aliyense amene akufunikira ma roller omwe si olimbika ndipo samapweteka kwambiri.
Ngakhale miyendo (AKA wandiweyani ndi yozungulira) imapangidwira kubwerera kumbuyo, kachidutswa kakang'ono ka ndodo kangakhale kothandizira kuika malo ang'onoang'ono kapena apadera kuti afike kumazitsulo, kuziphwanya, ndi kuchepetsa ululu. Sitimayi ya masentimita 18 (yomwe imapezedwanso mu kukula kwa maulendo 11 inchi komanso kukula kwa masentimita 22) kuchokera ku Tiger Mchira imapititsa kwambiri kuchepetsa kupweteka kwa phokoso ndi minofu, ndipo popeza idapangidwa (osati yopangidwa ndi pulasitiki yolimba) , izo sizingapangitse khungu lanu.
Amapangidwanso ndi apamwamba kwambiri, osagwira ntchito, osasokonezeka mthunzi wambiri wotsekedwa ndi zosavuta kuyeretsa ndi ergonomically kuti zola za manja ndi manja anu asatope, kupanga kupanikizika kosavuta, konsekonse. Ovomerezedwa ndi othandizira odwala ndi chiropractors mofanana, ndodoyi imathandizira ndi mitsempha ya minofu, masewera, kupweteka, ndi kuuma, ndipo imabwera ndi chitsimikizo cha zaka zitatu, ngati muli ndi vuto lililonse pambaliyi.
Ngati muli okhudzidwa ndi ntchito yanu, ndiye kuti mukufunikira mpukutu wotsekemera umene sungathetseretu minofu yambiri powaponyera kunja, koma mufunanso chinthu chomwe chikugwedeza kuti chikupatseni mlingo wachiwiri wa mpumulo. Anagwiritsidwa ntchito ndi othamanga apamwamba monga Blake Griffin, Lebron James, Steph Curry, ndi Lindsey Vonn. Mumagwiritsa ntchito mofanana ndi ma rollers othawirapo, koma mungasankhe kuchokera kuzinthu zitatu zosiyana siyana za mavulumu malinga ndi ululu wanu. Chitsanzo cha gridiyi chidzagwiranso ntchito minofu yaing'ono kuti muthe kumverera bwino.
Ngakhale kuti chitsanzo ichi chili ndi mtengo wamtengo wapatali, owerengera (kuphatikizapo ophunzitsira ambiri ndi opanga mankhwala) amalumbirira ndi mankhwalawa. Choncho ngati kutaya thovu kumayendetsedwe ka tsiku ndi tsiku, izi zingakhale zopanga nzeru.
MaseĊµera awa a Kieba Massage Lacrosse for Release Myofascial, Trigger Point Therapy, Minofu Zosakaniza, ndi Yoga Therapy ndizokwanira pazomwe mukuchira. Ndondomeko iliyonse imabwera ndi mipira iwiri ya lacrosse, ndipo mukhoza kuigula mu mitundu yotsatirayi: yofiira ndi buluu, wobiriwira ndi wachikasu, ndi lalanje.
Mungagwiritse ntchito katsamba kakang'ono pamapewa anu, pakhosi, glutes, mmbuyo ndi zina. Ndi mawonekedwe okhwima ndi kukula kwake kumapangitsa kuti magulu ang'onoting'ono a minofu akhale ophweka kusiyana ndi mawotchi anu odzola.
Kaya ikunyamula zolemera kapena bokosi lolemera, mapewa anu amakhala ndi nkhawa zambiri, ndipo ndizo zimapweteka minofu ndi kusowa kwa mpumulo. Pofuna kulimbana ndi mapewa aakulu, yesani RumbleRoller Beastie Bar ndi Stands. Woyendetsa wothamanga ameneyu akuphatikizapo "Zovuta," zomwe ndizopopera mowirikiza. Kugwiritsira ntchito izi kumathandizira kutsogolo kwazing'ono kuti muthetse malo monga mapewa anu ndi khosi.
Maimidwewa ndi otayika, kotero mutha kuchotsa mipira ya minofu ndikungowathamangitsa kuti achoke mu thupi lanu. Owongolera amatsimikizira kuti mipira ya minofu imakhala yamphamvu ndi yodalirika, kotero inu mukhoza kuigwiritsa ntchito kuti muchepetse kukangana konsekonse. Mmodzi aliyense ali ndi "makutu amphamvu," okwana 60 "kuti atsimikizire kuti njira yanu yochira imakhala yogwira mtima momwe zingathere. Chogulitsachi chikupezeka mu umodzi umodzi ndi mtundu umodzi wa mitundu, imvi ndi yobiriwira.