Zojambula Zojambula Zojambula: Njira ya MELT

1 - Njira ya MELT: Zimene Mukuyenera Kudziwa

Pamene kupitiriza ntchito kumapitilirabe kutchuka, momwemonso amzawo- ntchito zawo zimagwiritsa ntchito masewera olimbitsa thupi , monga yoga, tai chi, ndi kudzipiritsa .

Maphunzilo opukutira thovu ndi njira zothandizira, makamaka, zakhala zikukulirakulira ngati zothandizira pothandizirapo chifukwa pali umboni wakuti mtundu uwu wodzipangitsa misala umathandizira kuwonjezera kusintha ndi kusuntha panthawi yophunzitsa kupsinjika kwa minofu. Komanso, mawotchi opanga thovu ndi otsika mtengo ndipo ntchito zogwiritsidwa ntchito zimatha kuchitika pafupifupi kulikonse, ngati pulojekiti yowonongeka ikupezeka.

Njira yodziwika bwino yotchedwa foam rolling technique imaphatikizapo pulogalamu yolimba yowonjezera. Zida zolimbazi zimathandiza kuthana ndi ziwalo zomangika (zomwe zimagwiritsidwa ntchito ngati ziphuphu) zomwe zimakhala pamtunda wa minofu ya fascia yomwe imawombera minofu yanu yonse. Ngakhale zogwira mtima, izi zowonjezereka zowonjezereka zimakhala zovuta kapena zowawa kwambiri ngati mwakhala watsopano ku ntchitoyi.

Lowani: Njira ya MELT. MELT Method ndi njira yodzipangira yokha yomwe imapangidwa ndi katswiri wodziwa bwino thupi ndi ochita masewera olimbitsa thupi, Sue Hitzmann, omwe amawunikira thupi lofewa ndi gulu la mipira ing'onoing'ono yomwe imatsanzira njira zogwiritsira ntchito katswiri wamaphunziro. Kukongola kwa njira ya Hitzmann ndikuti, ngakhale kuti ndi zofanana ndi zowonjezera zowonjezereka, mpweya wofewa umapangitsa kuti musakanikizidwe kwambiri, zomwe zimapangitsa kuti thupi lanu likhale lopweteka kwambiri. Chotupitsa chofewa chimathandizanso maonekedwe ndi madigiri osiyana siyana omwe sungatheke pa chida chovuta.

Pambuyo posintha kukula kwa njira yochepetsera thupi ya Method mu 2016 kuti ikhale yochepa, Hitzmann anatulutsanso buku latsopano la New York Times buku labwino kwambiri, MELT Method . Pano, mungathe kuona zochepa zomwe amakonda Hitzmann kuyesa njira kunyumba. Ngati mulibe pepala lofiira lokha, yesetsani kugwiritsa ntchito chovala cha yoga kapena chovala cholungidwa pamalo ake.

2 - 1. Ganizirani / yesaninso

Zochita zowonongeka ndi kubwereza zofunikira kwenikweni sizimasowa zofewa zathupi. Zochita izi zakonzedwa kuti zithetse malingaliro anu, kapena kumvetsa kwanu momwe thupi lanu likuyendera mu danga. Njira ya MELT imatanthauzira izi monga "luntha la thupi." Kuchita zochitika:

1. Gona kumbuyo kwako ndi manja ako ndipo manja ako atalike. Tsekani maso anu, pumitsani kwambiri, ndipo muzimva thupi lanu likutsitsimula pansi. Gwiritsani ntchito nthawiyi kuti muzindikire thupi lanu, pogwiritsira ntchito malumikizano anu kuti muone momwe mungagwiritsire ntchito minofu yanu.
2. Kodi muli ndi chigoba chachikulu pamsana wanu kapena kamphindi kakang'ono pamsana wanu pansipa? Kodi tailbone yanu imayenderana ndi pansi, kapena kodi mumasowa? Kodi ntchafu zanu zimakhala zogwirizana ndi nthaka, kapena zimakhala pansi ndi zina? Malinga ndi mayankho anu, mutha kukhala ndi zofanana zomwe zimayambitsa kupanikizika pamtunda wanu.
3. Tsopano yang'anani "autopilot" yanu-mawu ogwiritsidwa ntchito mu MELT Method kuti awonetse momwe thupi lanu limagwirira ntchito kuti likhale loyendetsa popanda ulamuliro wodziwa. Samalani mbali zanu zamanja ndi zamanzere, kuyambira pamapazi anu kupita kumutu. Kodi mumayesedwa mofanana? Onani kusiyana kulikonse. Mukamagwiritsanso ntchito ntchito yofananayi, mukhoza kudziwa ngati pali kusintha.

3 - 2. Kumbuyo kwa Msuzi wa Nsonga

Kumbuyo kwa ubweya wa ntchafu kumapangidwira kukonzetsa hydration kudzera mu hamstrings, zomwe zingathandize kuchepetsa ululu ndi kupweteka kwa bondo.

1. Lembani kumbuyo kwanu ndi kugwada mawondo anu. Ikani mazenera pansi pa ntchafu zanu, pansi pazomwe mumakhala.
2. Pezani thupi lanu lapamwamba ndikuwongolera miyendo yanu. Tulutsani vuto lililonse mu miyendo yanu kuti mulole kuti apumule kwambiri pamagetsi.
3. Ndi mapazi anu pafupi ndi pansi, "shear" anu hamstrings mwa kukoketsa miyendo yanu palimodzi, ngati kuti mukuyendetsa jack motion. Mukamachita zimenezi, pitirizani kuthamanga mofulumizitsa pang'onopang'ono ndipo mutembenuzire miyendo yanu palimodzi ndikukweza pamodzi. Onetsetsani kuti mukuyenda mwakachetechete m'milingo yanu, m'malo mowagwedeza mosaganizira. Pangani kayendedwe kawiri kapena kasanu.

4 - 3. SI Wothandizira

Pofuna kupititsa patsogolo kuthamanga kwa sacroiliac, kapena mgwirizano wa SI, pakati pa sacrum ndi mafupa a ilium, imayesani mkanjo wa SI. Mitsempha yogwirizanitsa mafupawa ndi yamphamvu kwambiri, ndipo kumatira kwapadera m'derali kungathandizire kuchepetsa msana komanso kupweteka kwapakhosi.

1. Lembani kumbuyo kwanu ndi mawondo anu atawerama, mapazi anu atagona pansi pansi pafupi ndi msana.
2. Limbikitsani kupyolera mu mapazi anu kukweza m'chiuno mwanu ndikuyika pang'onopang'ono pansi pa sacrum yanu pamwamba pamaso anu.
3. Kwezani phazi lanu pansi ndikugogoda pa chifuwa chanu kuti mutsimikizire kuti mzerewu uli bwino. Mukagwada pamapifupa anu, wothamanga ayenera kukhala otetezeka pamwamba pamaso anu, osati kumbuyo kwanu.
4. Ndi mawondo anu akuwerama ndi ntchafu zanu palimodzi, sungani zinyama zanu, zonyezimira, ndi mapazi. Limbikitsani minofu yanu kuti muteteze masewera olimbitsa thupi, koma lolani chifuwa chanu ndi mapewa kuti mupumule pansi. Kuchokera pa malo awa, yang'anizani mawondo anu mmwamba kuti apite kumalo osungirako, koma musayime mapewa anu asanagwiritsidwe ntchito pang'onopang'ono. Udindo umenewu udzakuthandizani kuti mukhale osasamala.
5. Pogwiritsa ntchito phokoso lokhazikika pang'onopang'ono, pang'onopang'ono chitembenuzira mawondo anu kumanja ndi kumanzere, ngati kuti mukukhala pakati pa 11 ndi 1 pa ola. Pitirizani kulemera kwanu kumbuyo kwanu, osati m'chiuno mwanu. Pewani kumbuyo kapena kusuntha nthiti zanu.
6. Mukagwada pa malo 11, yonjezerani kukameta ubweya pogwiritsa ntchito "kukoka" magulu ang'onoang'ono ndi mawondo anu nthawi zambiri. Kenaka, yesetsani kupanga zazikulu pang'ono, zozungulira pang'onopang'ono ndi bondo lamkati. Potsirizira pake, gwiritsani maondo anu kutsogolo ndi kumbuyo ngati kuti mukuyenda masitepe awiri kapena atatu. Pumulani pano ndipo mutenge mpweya wautali, kupuma kwakukulu.
7. Bweretsani maondo anu pakati ndi kubwereza ku mbali yina.

5 - 4. Zowonongeka Knee Press

Tsopano kuti mwalumikiza zowonongeka zanu ndi SI, makina oguguda a bondo amathandiza kuwongolera madzi patsogolo pa ntchafu yanu kupyolera mu chiuno chanu ndi quadriceps. Izi zingawoneke ngati zopanda phindu kuti pulogalamu yofewa imakhalabe pansi pamapiko anu, koma ntchitoyi ndi yomwe imalimbikitsa kuthetsa mavuto omwe angathandize kuchepetsa ululu, bondo, ndi kupweteka kwa msana.

1. Yambani mmalo omwewo monga momwe munachitira kukameta ubweya wa SI, mutagona kumbuyo kwanu ndi mawondo anu ogulidwa, mapazi pansi, ndipo chogudubuza chikuikidwa pansi pa pepala lanu.
2. Tsimikizirani maziko anu ndikukweza phazi lanu lamanja kuchokera pansi, mutaponyera bondo lanu kumbali yanu kuti muthe kumvetsetsa bwino kapena kumbuyo kwanu kumanja ndi manja anu onse.
3. Onetsetsani kuti phazi lanu lakumanzere likubzala bwino ndipo bondo lanu lakumanzere likugwirizana ndi chiuno chanu chakumanzere. Komanso, onetsetsani kuti m'chiuno mwanu muli chiyanjano wina ndi mzake pa pulogalamuyo.
4. Tengani mpweya mkati, ndipo pamene mutuluka, tanizani pansi pamutu wanu kuti mumveke kutsogolo kwa dzanja lanu lakumanzere. Pumulani ndi kupuma kwambiri. Ganizirani ngati phazi lanu lakumanzere likuyendayenda mukakokera bondo lanu lakumanja. Ngati ndi choncho, musagwedeze bondo lanu pafupi.
5. Lembani ndi kubwerera ku malo oyamba, omasuka. Exhale ndikuchititsanso kachilomboka. Tangoganizani bondo lanu lakumanzere likufikira phazi lanu lakumanzere kumbali yina kuti liwoneke. Tengani mpweya wina. Tulutsani ndi kubwereza kachiwiri.
6. Chitani zochita zomwezo kumbali ina.

6 - 5. Kumanja Osakwatira Kufikira ndi Kudwala Modzichepetsa

Dzanja limodzi lofika ndi kugwedeza kwaulemu kumathandizira kuti mukhale oyenerera komanso kuti mudziwe bwino pokhapokha mutabweretsanso maulendo.

1. Khalani pa mapeto a mawotchi, mawondo anu akugwa, mapazi anu agona pansi. Bwererani kumbuyo pa galasi mosamala, kuika zida zanu pansi pambali zonse zagudubuza. Onetsetsani malo anu kuti mutsimikizire kuti mutu ndi mapepala anu akuzungulira ndi mapazi anu akugwirizana ndi mapepala anu.
2. Pang'onopang'ono mwala kumbali, ngati kuti mukupanga mawonekedwe a utawaleza ndi thupi lanu. Sungani msana wanu pang'onopang'ono.
3. Thanthwe modekha kwa masekondi 30.
4. Tsopano, yesani manja anu pamwamba pa chifuwa chanu, manja anu akuyang'anizana.
5. Pumirani mkati ndi kufikira zala zanu kumka ku denga. Pamene mutuluka, ganizirani kuti 'manja anu' akulemera kuchititsa mapewa anu kuti alowe pansi muzitsulo, panthawi yonseyi mutagwirana manja.
6. Pang'onopang'ono patsani mkono umodzi m'chiuno mwanu ngati mkono wotsutsana ukupita kumakutu anu. Kenaka pang'onopang'ono musinthe manja anu mu mafashoni ngati onse, pamene mukusunga msana wanu ndi mapewa mosalekeza.

7 - Werenganinso

Mukangomaliza ntchito zisanu za MELT Method, yesani pulogalamu yowunika / kuyambiranso. Tawonani kusintha kulikonse kumene kungakhale kochitika panthawi yanu yochepa.

> Zotsatira:

> 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.