Sungani Makina a Kinks Ndi Zida Zino
Kuwomboledwa kwachangu kumveka ngati nkhani yovuta, sichoncho? Ndipo ngakhale chirichonse chokhudzana ndi thupi chingakhale chovuta kwambiri, kwa wogula tsiku ndi tsiku, kumasulidwa kwadzidzidzi kumangokhala mtundu wa kudzipaka modzikongoletsera wokonzera kutulutsa mfundo zowonongeka, kapena "ma adhesion," omwe amapezeka mu minofu yogwirizana kuzungulira minofu yanu.
Kutulutsidwa Kwadzidzidzi: Zofunikira
Mitundu imeneyi, yomwe imadziwika kuti muscle fascia (motero dzina, kumasulidwa kwa myofascial), imakhala ndi "chizoloŵezi chokwanira". Ndipo ngakhale makina a "zizindikirozi," akuphatikizapo zovuta zamoyo, mumadziwa mozama ngati "ziphuphu" -madontho omwe amakupweteka kwambiri omwe amachititsa kuti mumve zolimba, kapena zomwe zingapangitse kuti muzimva ululu kapena kumva ululu.
Kutsegulidwa kwa mfundozi kungathandizidwe pamodzi ndi katswiri wa masewera, chiropractor, wodwalayo, kapena wothandizira ali ndi zilembo zoyenera, koma kumasulidwa kwachangu ndi mankhwala omwe angagwiritsidwe ntchito bwino kwambiri mitundu ya mankhwala. "Njira yosavuta yodzimasula (kapena SMR) imatchedwa kuschemic compression," akutero Dr. Matthew Mendillo, DC, katswiri wa mankhwala opatsirana ku New Jersey. "Apa ndi pamene kuthamanga kwa magazi kumatsekedwa mwa kukanikiza kwambiri mwachindunji pazomwe zimayambira (kuti munthu akhale ndi chipsinjo chakumva), zomwe zimachititsa kuwonjezeka kwa magazi pakumasulidwa." Kuwonjezeka kwa magazi kumathandiza kumasula fascia kubwezeretsa kuyenda kwa minofu yofewa.
Njirayi ikhoza kuchitidwa pamanja kapena pogwiritsa ntchito zipangizo zosiyanasiyana, koma Mendillo amanenanso kuti nthawi zonse zimakhala ndi kayendetsedwe kake komanso kukakamizidwa. Ndipo, pamene choyamba chimayamba kumasulidwa, msinkhu wa kukakamiza umatha kuwonjezeka, kumatulutsanso fascia pamene "akumasula" minofu yambiri ya minofu.
Phindu la kumasulidwa kwaumwini
Pali umboni wosonyeza kuti kumasulidwa kumathandiza kuchepetsa mavuto ena, kuphatikizapo kupweteka kwapweteka kochepa komanso kupweteka kwa zidendene, koma ubwino wokhala ndi ufulu wokhala ndi chizoloŵezi chokhalitsa kupweteketsa kupwetekedwa ndi zopweteka zabwino. Ndipotu, kafukufuku wina amasonyeza kuti kumasulidwa kwaokha kungathandize:
- Kuonjezera kayendetsedwe ka kayendetsedwe kake ndi kusintha kwa mapangidwe ena, popanda kuchepetsa kupweteka kwa minofu kapena kukakamiza. Izi zimapangitsa kukhala ntchito yabwino kwambiri yisanayambe kugwira ntchito yotentha.
- Pewani kupsinjika kwa ntchito ndi kutopa. Izi zimapangitsa kukhala ntchito yabwino yopitiliza kugwira ntchito.
Ngati mudakali wosokonezeka ponena za kumasulidwa kwanu, ndiye kuti mwinamvapopo ndi dzina lake lodziwika bwino, kutsekemera kwa thovu . Ndipo ngakhale kupukuta kwa thovu ndi mtundu umodzi wa SMR, zitsulo zolimba, zowomba sizowona zokhazokha zowonongeka kwa minofu ndikupindula. Ngati mukuyang'ana kuti muyambe pang'ono kudzipangira okha, yang'anani kusungirako zida zanu zosamalidwa ndi zida izi kuti mutulutse.
1 - Roller Wamkulu Wopusa
Sikuti onse odzoza ma thovu amapangidwa ofanana, choncho ndikofunikira kumvetsa msika. Mukuona, odzola ma thovu amadzala mosiyanasiyana, mawonekedwe, ndi zovuta. Zina zimapanga zovuta kapena zitsulo, pamene zina zimagwedezeka. Ena amawononga pafupifupi madola 20, ena amawononga $ 100, zomwe zimapangitsa kuti pulojekiti yowonjezereka ikhale yosokoneza kuposa momwe iyenera kukhalira.
Pachimake pake, pulojekiti yamoto imangokhala ngati chithunzithunzi cha mphutsi yomwe imayendayenda ndikuyendayenda, ndikudutsa minofu yanu pamtunda wolimba kuti muthe kumenyana. Uthenga wabwino ndi wakuti, anthu ambiri samasowa zinthu zovuta kwambiri zomwe zimakwera mtengo wa chida. Chimene mukusowa ndi chopukutira cha EVA choponderezeka. Mtundu woterewu sudzawonongeka kapena kukhala "wofewa," kutanthauza kuti nthawi yake isagwire bwino ntchito.
Pulogalamu yaikulu, yolemera masentimita 36, monga j / yomwe imapangidwira kwambiri EVA Roller ili yonse yothandiza komanso yotsika mtengo, komanso mawotchi akuluakulu olowera omwe akuzoloŵera kupuma. Izi zili choncho chifukwa poyamba, kupukuta thovu sikungakhale kovuta. Mukudziŵika bwino ndikusinkhasinkha pamapiko anu opweteka. Pulogalamu yayitali yaitali, 36, monga j / fit, imakuthandizani kuchita zozizwitsa zingapo popanda kuyika zovuta kwambiri m'madera ena, monga momwe zingakhalire ndi odzigudubuza apadera omwe ali ndi maonekedwe ndi malo osiyanasiyana.
Komabe, ngati pulogalamu ya masentimita 36 ndi yaitali kwambiri komanso yosakwanira pa zosowa zanu-mwachitsanzo, muyenera kutenga nawo ntchito kapena masewera olimbitsa thupi-kapena ngati muyeso wa EVA wozemberera sichikuwoneka ngati wonyenga, ingakhale nthawi yokonza. Njira yaikulu ndi Rollga. Ndi mpukutu wa mphutsi wa 18-inch umene umabwera muzofalitsa zofewa kapena zolimba, malingana ndi zosowa zanu.
Koma chofunika koposa ndi chakuti "mapiri ndi zigwa" zimathandiza kuteteza matupi anu, monga msana ndi chiuno, ndikukuthandizani kukumba mozama m'madera omwe mukukumana nawo, kuphatikizapo minofu ikuyenda motsatira msana wanu. Monga bonasi yowonjezera, imakhalanso yotsika mtengo kuposa mawotchi ena apadera otchuka kwambiri, opanga mwayi wabwino kwa aliyense.
2 - Misa ya Massage
Zokongola ngati odzigudubuza zowonongeka, nthawizina samangopereka mpumulo wokwanira wokwanira wopweteka kwambiri. Malo okwera pamwamba pa silinda sangathe kukumba kwenikweni mu mfundo zina. Apa ndi pamene mipira ya minofu imasewera. Chitsanzo choposa kwambiri ndi mpira wa lacrosse. Mipira yolimba ya mphira ili pafupi kukula kofanana ndi mipira ya tenisi, koma mochuluka kwambiri, kuti misala yowopsya ya malo enaake, makamaka a glutes, chapachifuwa, ndi malo kumbali ya msana. Komanso, iwo ndi otchipa. N'zotheka kutenga pepala awiri kuchokera ku sitolo yanu ya masewera apamtunda zosachepera $ 10.
Zoonadi, mipira ya lacrosse sindiyo yokhayo yomwe mungasankhe. Mungagwiritse ntchito mipira ya tenisi kuti misala yambiri ikhale yabwino. Mungagwiritse ntchito mipira ya golf kuti mukulumikize manja anu ndi mapazi. Mungagwiritse ntchito softballs kuti mupeze zofuna zanu zazikulu zamagetsi kapena quads. Kapena, ngati mukufa kuti mupeze ndalama, mukhoza kugula zida zofanana zamisala, monga mzere wa mipira yochokera ku Trigger Point Performance Therapy. Mipira iyi imabwera mu zovuta zosiyanasiyana ndi kukula kwake, zonse zopangidwa kuti zimasula minofu.
3 - Kutsekemera kwa Misa
Mitengo ya misala ndi yabwino kwambiri pa ntchito ndi maulendo, monga momwe mungagwiritsire ntchito minofu yambiri, yambiri ya minofu momwe mungathere ndi mawotchi, koma kuchokera ku chitonthozo cha mpando. Kuwonjezera apo, iwo ndi opepuka komanso ochepa kwambiri, omwe amawapangitsa kukhala ovuta kuponya thumba kapena sutikesi.
Chosiyana ndi timitengo ta misala ndi ziwiri. Choyamba, mukugwiritsa ntchito manja anu ndi thupi lanu kuti mugwiritse ntchito phokoso pakhomo podzipiritsa minofu, kukulolani kuti muwonjezere kapena kuchepetsa mphamvu ngati mukufunikira. Chachiwiri, mungagwiritse ntchito ndodo kuti mugwiritse ntchito mphamvu yolimbana ndi minofu pamakona osiyanasiyana. Mwachitsanzo, mungathe kuwongolera zovuta zanu pazengere zosiyana ndi ndodo ya misala kuposa momwe mungathere ndi pulogalamu yamoto.
Njira imodzi yabwino ndi Namastick. Mtambo uwu wautali wautali wautali 16 umakhala ndi mpira kumapeto. Ndizojambula zomwe zimapangitsa Namastick kukhala yothandiza kwambiri. Kuwonjezera pa kugwira ntchito monga ndodo ya misala, ikhoza kugwira ntchito yowirikiza ngati mpira wa misala kapena pulojekiti yazitsulo. Mwachitsanzo, mukhoza kuziyika pansi ndikuchotsa zida zanu kapena zojambulajambula mofananamo ndi zojambulajambula, koma simukuyenera kudziyesa nokha pamwamba pa pulogalamuyo. Ndi njira yowonjezereka kwa anthu omwe akufuna kupindula ndi mawotchi koma sakhala ndi mphamvu kapena thupi labwino kuti agwiritse ntchito chida china.
Mukhozanso kugwiritsa ntchito mipira kumapeto kwa Namastick kuti muyang'ane pamapiko anu kapena kuti muzindikire ndikugwiritsanso ntchito mauthenga m'chiuno mwanu. Pokhapokha ngati mutakhala kutali ndi ziphuphu ndi ziwalo, ndi njira yosinthira yopezera ndi kumasula kuyanjana kwanu.
4 - Gudumu
Osati kusokoneza gudumu ndi mpukutu wa thovu. Ngakhale zipangizo zonsezo ndizitsulo, magudumu ndi ofooka kwambiri, amakhala ndi awirimita, ndipo makamaka amapangidwa kuti azunguliridwa pamsana.
Gudumu la Plexus ndi chitsanzo chabwino. Katemerayu amabwera m'mizere itatu yosiyana, akhoza kuthandizira mpaka mapaundi 500, ndipo ndi yopapatiza mokwanira kuti agwirizane pakati pa mapewa anu, makamaka kumagwedeza msana pamene mutayendetsa pamwamba pake. Chifukwa cha kukula kwake ndi mawonekedwe ake, Gudumu la Plexus limapereka minofu yowunikira pamtunda, kumalimbikitsa chifuwa ndi mapewa kuti "mutsegule," kutsutsana ndi zomwe zimachitika pamtunda wanu zomwe zimayamba kuchokera kuntchito , kulembera mameseji, ndi kuyendetsa galimoto. Polimbana ndi vutoli, gudumu ingathandize kuteteza ndi kukonza kusamvana kwa mthupi komwe kumawathandiza kupweteka kwa ululu pamene mukupaka mitsempha yolimba pamutu panu ndi msana.
> Zotsatira:
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> Ajimsha MS, Binsu D, Chithra S. "Mphamvu ya Chiwombankhanza cha Myopasiti mu Kulamulira kwa Mitengo ya Plantar: Ululu Wosinthidwa Wosintha." Mphindi . http://www.sciencedirect.com/science/article/pii/S0958259214000133. Vol 24, > Iss > 2, Pg 66-71. June 2014.
> MacDonald GZ, MDM Penney, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Bwalo la DC. "Kuphwanya Kwachidziwitso kwa Kuthandizira Kwambiri Kwambiri Kwambiri Kuwonjezereka kwa Mpweya Wosasunthika Pokhapokha Kuchepa Kowonjezereka M'kugwiritsa Ntchito Mphamvu Zosakanikirana ndi Mphamvu." Journal of Strength & Conditioning Research . Http://journals.lww.com/nsca-jscr/abstract/2013/03000/ a_acute_bout_of_self_myofascial_release_increases.34.aspx Vol 27 Ndi 3 Pg 812-821 March 2013.
> Schroeder AN, Best TM. "Kodi Kudzikonda Kwambiri Kungayambitse Kulimbitsa Thupi ndi Kukonzekera?" Zochitika Zamakono Zamankhwala Zamakono . http://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Is_Self_Myofascial_Release_an_Effective.16._2. Vol 14 Ndi 3 Pg 200-208. May 2015.