Odzola otulutsa thovu amapereka madalitso ochuluka monga masewera a masewera , opanda mtengo wamtengo wapatali.
Mpukutu wothamanga sikuti umangowonjezera minofu ndi matope koma umaphwanyaphanso zofewa zofewa ndi minofu. Pogwiritsa ntchito kulemera kwa thupi lanu komanso pulogalamu yamoto yozembera, mukhoza kutulutsa masewera olimbitsa thupi, kusokoneza mfundo zowonongeka, komanso kuchepetsa kuthamanga kwa magazi pamene mukukwera magazi ndi kuyendetsa kumatenda ofewa.
1 - Mmene Mungagwiritsire Ntchito Pulogalamu Yowononga Zowononga Madzi
Momwe Ikugwirira Ntchito
The fascia chabe ndi minofu yofewa yomwe ili pansipa khungu. Zimaphatikiza ndi kugwirizanitsa minofu, mafupa, misempha ndi mitsempha ya thupi ya thupi. Pamodzi, minofu ndi fascia zimapanga zomwe zimatchedwa myofascial system. Pa zifukwa zosiyanasiyana kuphatikizapo kusagwiritsidwa ntchito, kusatambasula kokwanira, kapena kuvulala, fascia ndi minofu yambiri ya minofu ikhoza kukhala pamodzi. Izi zimatchedwa kusamalidwa ndipo zimapangitsa kuti minofu ikhale yochepa. Zimayambitsanso ululu, kupsinjika komanso kuchepa kusinthasintha .
Kuwomboledwa kwapadera ndi njira zomwe thupi limagwiritsa ntchito mofatsa, zimapangitsa kuti zipsinjozo zikhale zofewa pogwiritsa ntchito fascia. Njira imeneyi imapangitsa kuti zinthu zikhale zofewa komanso zowonjezereka za fascia komanso kuthyola minofu yambiri kapena pakhungu pakati pa khungu, minofu, ndi mafupa.
Kuwomboledwa kwa mafakitale kwawonetsedwanso kuthetsa ululu wosiyanasiyana wa minofu ndi mgwirizano monga matenda a IT band ndi kuphulika kwazitsulo komanso kuwongolera kusintha ndi kuyendayenda.
Ogudubuza otsekemera ndi otchipa ndipo ali ndi kuyesera kochepa, mukhoza kuwongolera pafupi gulu lililonse la minofu. Chojambula chamakono chojambulapo, Grid Foam Roller , chiri ndi mapangidwe apadera ndi zomangamanga zomwe zimapereka ndondomeko yowonjezera yowonongeka.
Zonse Zojambula Zojambula
Grid Foam Roller | Werengani Ndemanga
Thera-Roll Textured Foam Roller | Werengani Ndemanga
Chitani Bwino Achinyamata Omwe Ankapaka Foam Roller | Werengani Ndemanga
2 - Zokuthandizani Pogwiritsa Ntchito Zojambula Zowononga
Kugwiritsira ntchito pulojekiti yosavuta kumakhala kosavuta, koma kugwira ntchito zina kungatenge pang'ono ndi kupikisana thupi. Mukuyamba mwa kupeza malo otseguka ndi malo ena. Ikani thupi lanu ndi malo omwe mukufuna kugwira ntchito pamwamba pa mpukutu wa thovu. Thupi lanu la thupi limapangitsa kupanikizika komwe kumasuntha ndi kutulutsa mawanga olimba mu fascia. Mulimbana ndi kuponderezedwa pogwiritsa ntchito kulemera kwa thupi pa piritsi yotchinga ndi kugwiritsa ntchito manja ndi miyendo yanu kuti mulepheretse kulemera kwanu. Ndizothandiza kuyesa malo osiyanasiyana ndikuwona zomwe zikukuyenderani bwino.
Malangizo Ogwiritsira Ntchito Wojambula Wowonongeka
Nthawi zonse funsani dotolo musanagwiritse ntchito pulojekiti yotulutsa myofascial.
- Pangani zojambulajambula pamatumbo anu atakhala ofunda kapena atatha.
- Ikani malo ochepera pansi pa minofu yofewa yomwe mukufuna kumasula kapena kumasula.
- Pewani pang'onopang'ono thupi lanu mobwerezabwereza pang'onopang'ono pamene mukuwombera minofuyo.
- Sungani pang'onopang'ono ndipo gwiritsani ntchito pakati pa thupi lanu mpaka kumapeto anu.
- Ngati mumapeza malo opweteka kwambiri, gwiritsani ntchito malowa mpaka dera lanu lisinthe.
- Ganizirani pa malo omwe ali ovuta kapena atachepetsanso kayendetsedwe kake.
- Pendekani pa dera lililonse nthawi zingapo mpaka mutamva kuti ndibwino. Yembekezerani kuti musamavutike. Zingakhale zomverera zabwino kapena zoyipa poyamba.
- Khalani pa minofu yofewa ndipo pewani kugwedeza molunjika pa fupa kapena m'magulu.
- Sungani magawo anu oyambirira ojambula pulogalamu yofiira. Pafupifupi mphindi 15 ndizo zonse zomwe mukusowa.
- Pumula tsiku pakati pa magawo pamene mukuyamba.
- Imwani madzi ambiri mutatha zokambirana, monga momwe mungathere masewera.
- Pambuyo pa masabata angapo, mukhoza kuonjezera nthawi yanu komanso nthawi zambiri mukasankha.
- Musagwiritsire ntchito pulojekiti yopanda thovu popanda kuvomereza dokotala ngati muli ndi mtima kapena matenda enaake kapena matenda aakulu.
3 - Foam Roller Exercise ya Glutes ndi Hamstrings
Pofuna kugwiritsira ntchito ndodo zanu (kumbuyo kwa ntchafu), yambani kukhala pansi pa galasi ndi gawo lofewa, lomwe lili ndi nyama yokha. Yambani pang'onopang'ono kumbuyo ndi kutsogolo ndi mbali pang'ono kumalo kuti mutulutse mawanga omwe ali omangika mu minofu.
Pang'onopang'ono muthamangitse phazi lanu kumadzulo ndikugwiritsanso ntchito mofanana. (chithunzi pamwambapa). Sinthani malo anu mbali ndi mbali kuti mugwire ntchito minofu yonse. Pang'onopang'ono mugule mpaka kugwa ndikudutsa pambali iliyonse yolimba kapena yowawa.
Kuonjezera kapena kuchepetsa kupanikizika pogwiritsa ntchito miyendo imodzi kapena miwiri panthawi imodzi. Pukuta ndi mapazi anu mutembenuzidwire ndi kunja kuti muphimbe gulu lonse la minofu.
4 - Zojambula Zojambula Zojambula za Quadriceps
Kutulutsa quadriceps yanu (quads) ndi imodzi mwa zovuta zosavuta zojambula zojambula. Pezani pamwamba pa galasi pogwiritsira ntchito manja anu kuti mukhale oyenerera ndikugwiritsanso ntchito kutsogolo kwa chiuno kuchokera m'chiuno mpaka pansi.
Mukhoza kuchita masewerowa ndi imodzi kapena miyendo yonse pazomwe mukugwiritsira ntchito, malinga ndi kuchuluka kwazomwe mungathe kuchita kapena kukhumba. Ngati mukufuna kupanikizika pang'ono, sungani mwendo umodzi kuchoka pang'onopang'ono ndipo mugwiritse ntchito phazi kuti muthandizire thupi lanu.
5 - Ng'ombe Yendetsani ndi Foam Roller
Ikani ma rolls pansi pa ana a ng'ombe. Gwiritsani ntchito manja anu kuti muthandizidwe, pang'onopang'ono mukugubuduka pa bondo mpaka kutsogolo kwa bondo ndikuyima pazomwe zili zovuta kapena zowawa.
Pukuta ndi mapazi anu kutembenuzidwa ndi kutuluka. Gwiritsani zintchito kuti zisinthe ndikugwiritsira ntchito ntchito yonse ya minofu.
Kuonjezera kapena kuchepetsa kupanikizika pogwiritsa ntchito miyendo kapena miyendo yonse panthawi imodzi, kapena kuyika mwendo wina pamzake chifukwa chopanikizika kwambiri.
6 - Zojambula Zojambula Zojambula za IT Band
Kugwiritsira ntchito pulogalamu yazitsulo pa IT band kungakhale kowawa, koma anthu ambiri amapeza kuti ndi imodzi mwazothandiza kwambiri zomwe mungachite ndi mpukutu wa thovu.
Lembani pamagalasi kumbali yanu, ndi mpukutu womwe uli pansi pa chiuno. Mgugu wako wamwamba ukhoza kukhala wofanana ndi mwendo wapansi ngati mukufuna kupanikizika kwambiri. Kapena, konzekeretseni patsogolo panu kuti mutulutse zina za thupi lanu ndikupereka bwino.
Gwiritsani ntchito manja anu kuti muthandizidwe ndi kugubuduka kuchokera m'chiuno mpaka kugwa lanu, mukuyimira pazomwe zili zovuta kapena zowawa. Bwerezani kumbali inayo.
7 - Mmene Mungagwiritsire Ntchito Pulogalamu Yothamanga Pamwamba Pamwamba Kumbuyo
Gwiritsani ntchito pulojekiti yothamanga kuti musasunthike ndikumasula minofu ya kumtunda (trapezius ndi rhomboids) poyika mpukutu wa thovu pansi pa mapewa anu. Thandizani mutu wanu ndi manja anu ndipo mawondo anu ayang'anike ndi mapazi pansi pansi.
Gwiritsani ntchito mapazi anu kuti muzitha kuyendetsa ndikuyendetsa ndikuyendetsa kumutu, ndikuyima pa malo amodzi. Tsegulani pansi mpaka kumbuyo ndi kubwereza.