Izindlela Ezi-10 Zokugcina I-Fascia Yakho Iphilile ukuze Umzimba Wakho Uhambe Ngaphandle Kobuhlungu

-Delile

• Izinzuzo zokuthanda i-fascia yakho
• Izinzuzo zokugcina i-fascia iphilile
  
• Ngakho-ke igama lesayensi lenzani egameni lesayensi?
• Imininingwane esheshayo nge-fascia:
  
• I-fascia engenampilo ingadala inqwaba yezinkinga
• Yini ebangela i-fascia engenampilo?
  
• Ungayithuthukisa kanjani impilo yakho ye-fascia
• 1. Nweba imizuzu eyi-10 ngosuku
• Yelula ukuzama:
  
• 2. Zama uhlelo lokuhamba
• Ukuzivocavoca ukuhamba ukuzama
  
• 3. Khipha izindawo zakho eziqinile
• Imikhuba yokugudluza amagwebu ukuzama
  
• 4. Vakashela i-sauna, ikakhulukazi ngemuva kwejimu
• 5. Faka umuthi obandayo
• 6. Faka i-cardio yakho
• 7. Zama i-yoga
• 8. Gcina wena ne-fascia yakho ninamanzi amaningi
• 9. Thola usizo lochwepheshe
• Ziyini izimpawu ze-fascia eqinile?
• Ungayisebenzisa kanjani iFasciaBlaster
  

Izinzuzo zokuthanda i-fascia yakho

Wake wazibuza ukuthi kungani ungakwazi ukuthinta izinzwane zakho? Noma kungani izitho zakho zingangqongqozi ngaphakathi kuwe lapho ugxuma intambo? Wake wazibuza ukuthi imisipha yakho ihlala inamathele kanjani emathanjeni akho? Noma kungani une-cellulite?

Akuseyona imfihlakalo.

Impendulo yale mibuzo engaphansi kwe-radar ngomzimba wakho yi-fascia yakho (ebizwa nge-fah-sha). Kepha kungani singakezwa okuningi ngakho emphefumulweni ofanayo esikhuluma ngawo ngokushopa, i-cryotherapy, noma i-keto?

Ingxenye yenkinga ukuthi ngisho nochwepheshe balwe kanzima ukuchaza i-fascia, ngokuthi "kusetshenziswe kabanzi kodwa kuchazwe ngokungaqondakali" futhi bathi ukusetshenziswa kwayo okungahambelani kungadida izinto ngokuqhubekayo.

Futhi eduze kwemisipha namathambo, abacwaningi baphawula ukuthi i-fascia ithole "ukunakwa okuncane" kuphela ngoba bekucatshangwa ukuthi yizicubu ezingenzi lutho.

I-Fascia ithatha izinhlobo eziningi, isuka ekunwebekeni kuya kokuqina. Kubonakala kuwo wonke umzimba, futhi ngoba kusabalele kakhulu, ukugcina i-fascia yakho iphilile kubalulekile.

Izinzuzo zokugcina i-fascia iphilile

• ukulinganisa komzimba okuthuthukisiwe nokuqondanisa
• ukwanda kokugeleza kwegazi, okusho ukuvuselelwa kokuzivocavoca umzimba ngokushesha
• ukubukeka okunciphile kwezimpawu zokwelula kanye ne-cellulite
• ukuwohloka kwezicubu ezibomvu
• kunciphisa ingozi yokulimala
• ubuhlungu obungapheli bosuku nosuku
• ukusebenza kwezemidlalo okuthuthukisiwe

Ngamafuphi, i-fascia izicubu ezixhuma. Kuzungeza izingxenye zomzimba kusuka ezithweni kuya emisipheni kuya emithanjeni yegazi. Kungaba futhi yingxenye yomzimba eyedwa, njenge-plantar fascia eqinisa i-arch ngaphansi konyawo.

Ngakho-ke igama lesayensi lenzani egameni lesayensi?

I-Fascia isho ukuthi “ibhendi” noma “inqwaba” ngesiLatini. Kuyinto. Ngokufanelekile, i-fascia yakho iphilile ngakho-ke itholakalela ngokwanele ukushelela, i-glide, i-twist, ne-bend, ngaphandle kobuhlungu.

Imininingwane esheshayo nge-fascia:

• I-Fascia ixhuma zonke izicubu ezixhunyiwe (lokho kusho ukuthi imisipha, amathambo, imisipha, imisipha, negazi)
• I-Fascia ibamba umzimba wonke.
• Kunezinhlobo ezine ezahlukahlukene ze-fascia (ezokwakheka, ezokuhlangana, i-visceral, kanye nomgogodla), kepha konke kuxhunyiwe.
• Lapho iphilile, iyavumelana nezimo, ithambile, futhi iyashibilika.

Ngoba i-fascia ivela futhi ixhuma emzimbeni wonke, ungacabanga ngayo njengendwangu yetafula. Ukudonsa ikona elilodwa kungashintsha ukuma kwakho konke okunye etafuleni.

I-fascia engenampilo ingadala inqwaba yezinkinga

Uma ingenampilo, i-fascia iyanamathela, i-clumpy, iqinile futhi i-flaky. Kwakha imikhawulo, ukunamathela, nokuphazamiseka (cabanga: amafindo emisipha).

Yini ebangela i-fascia engenampilo?

• indlela yokuphila yokuhlala phansi
• ukuma kabi
• ukoma komzimba
• ukusebenzisa ngokweqile noma ukulimaza imisipha yakho
• imikhuba yokudla engenampilo
• ikhwalithi yokulala engeyinhle
• ukucindezeleka

Abanye baphinde bathi i-cellulite iyisibonakaliso se-fascia engenampilo, kodwa ubufakazi obukhona manje bokukhomba i-fascia ukunciphisa i-cellulite abuqinile. Kunezimpawu ze-fascia ezingaxhunywa ezinkingeni ezinjengezinhlungu emuva, kepha kudingeka olunye ucwaningo.

Ungayithuthukisa kanjani impilo yakho ye-fascia

Ukwelapha i-fascia yakho kungathatha isikhathi, kepha ukukhululeka kuyashesha. Lokho akusho ukuthi i-fascia yakho izosuka ekungenampilo iye kumaphesenti ayi-100 enempilo ngaso leso sikhathi.

Ngenhlanhla, eziningi zalezi zindlela ziveza nezinye izinzuzo ngaphandle kwe-fascia.

1. Nweba imizuzu eyi-10 ngosuku

Ukwelula okuhlanganisa imisipha yakho kungakusiza ukuthi ukhulule ukungezwani emisipheni yakho, nokuyinto eyodwa ye-fascia, kuchaza uGrayson Wickham, owelapha ngokomzimba, i-DPT, i-CSCS.

Ukuze uthole imiphumela emihle, uncoma ukubamba ukwelula imizuzwana engama-30 kuye kumzuzu owodwa, kodwa ungaziphoqeleli ekujuleni noma isikhundla esibangela ubuhlungu.

Yelula ukuzama:

• ideski liyelula ukwenza emsebenzini
• 5-min inqubo yokwelula yansuku zonke
• 4 umlenze welula
• ingalo elula

2. Zama uhlelo lokuhamba

Ukuhamba kuyindlela yokufaneleka, ngokwemigomo yayo eyisisekelo, yikhono lokuhamba kahle. Ukunyakaza okungavinjelwa ukungabi namandla, ukuguquguquka, noma amandla, kuchaza uWickham.

"Umsebenzi wokuhamba ukhuluma nge-fascia yomzimba," kusho uWickham.

“Izinto ezifana nokugingqika amagwebu, umsebenzi we-myofascial, kanye nokwelashwa kwezandla kuzosiza ekuqedeni i-fascia ngakho-ke kuzosiza umuntu ukuthi aqhubeke kahle. Kodwa-ke, ungasebenza futhi ngqo ekuhambeni kwakho futhi uvune umvuzo omuhle nge-fascia yakho. ”

Uhlelo lukaWickham, iMovement Vault, luhlelo olulodwa oluqondene nokuhamba.

Inikeza ukulandelana kwe-inthanethi kanye nemizila ebekelwe ngqo ukuthuthukisa ukuhamba kwemizimba. I-RomWOD ne-MobilityWOD ezinye izinkampani ezimbili ezinikela ngamavidiyo wansuku zonke enzelwe ukukusiza ukuthi uhambe kangcono.

Ukuzivocavoca ukuhamba ukuzama

• Ukuzivocavoca okuhlanganyelwe okungu-5 kokuguquguquka nokusebenza
• Ukunyakaza okungu-5 kokunciphisa izinhlungu

3. Khipha izindawo zakho eziqinile

Ngalesi sikhathi, kungenzeka ukuthi uke wezwa ngezinye zezinzuzo zokugoqeka amagwebu. Ukugoqa amagwebu kuyindlela enhle yokungena nomzimba wakho ukukhomba lapho i-fascia yakho iqine khona futhi ibambe ukungezwani. Vele ungene ku-roller bese uvumela imisipha yakho ikhulume nawe, kuphakamisa uWickham.

Ngenkathi igwebu ligingqika, lapho ushaya iphoyinti noma indawo eqinile, hlala futhi usebenze kuleyo ndawo amasekhondi angama-30 kuye kwangama-60 njengoba inyamalala kancane kancane. Ngokuhamba kwesikhathi lokhu kuzosiza ukubuyisela i-fascia empilweni efanelekile.

Imikhuba yokugudluza amagwebu ukuzama

• Izinyathelo ezi-8 zomzimba ocindezelekile, wedeski
• 5 ihamba ngobuhlungu bemisipha

4. Vakashela i-sauna, ikakhulukazi ngemuva kwejimu

Ukuya e-sauna bekulokhu kuthandwa, kepha ngenxa yocwaningo olusafufusa olukhomba ezinzuzweni zezempilo, ama-sauna ayatholakala futhi asetshenziswa kabanzi kunanini ngaphambili.

Ocwaningweni olushicilelwe ephephabhukwini i-SpringerPlus, abacwaningi bathole ukuthi womabili ama-sauna endabuko kanye nama-sauna we-infrared anciphise ukuqala kokuqaqamba kwemisipha nokubambezeleka kokululama kokuzivocavoca.

Abaphenyi basikisela ukuthi ama-sauna e-infrared angangena ohlelweni lwe-neuromuscular ukukhuthaza ukululama.

Ucwaningo lwakuqala olushicilelwe kwiJenali yeHuman Kinetics luthole ukuthi ukuhlala ku-sauna imizuzu engama-30 kwandisa amazinga abesifazane e-hormone yokukhula komuntu (HGH), okusiza imizimba yethu ukuthi ihlukanise amafutha futhi yakhe izicubu zomzimba.

5. Faka umuthi obandayo

Ngokufana ne-sauna, abasubathi abaningi bayazuza ekwelashweni okubandayo noma ku-cryotherapy ngemuva kokuzivocavoca.

Ukufaka iphakethe leqhwa eligoqwe ngendwangu encane endaweni kunciphisa ukuvuvukala, okuholele ekufukukeni okuncane nobuhlungu.

Uma usebenzisa le ndlela ekhaya, gwema ukufaka izinto ezibandisiwe ngqo esikhunjeni, futhi khumbula ukuma noma ukuthatha ikhefu ngemuva kwemizuzu engaba ngu-15 ukuvimbela ukulimala kwezinzwa, izicubu kanye nesikhumba.

6. Faka i-cardio yakho

Izinzuzo zokuzivocavoca nge-aerobic zinzima ukudlula.

Noma ngabe uhamba ngesivinini, ubhukuda, ugijima, noma uqoqa nje noma wenza i-yard, umsebenzi wenhliziyo othola ukumpompa igazi ungasiza:

• yehlisa umfutho wegazi
• qinisa amasosha omzimba wakho
• ukunciphisa ubuhlungu obungapheli

Kungasiza nokuthuthukisa imizwa yakho nokulala kangcono.

7. Zama i-yoga

Ngokufana ne-cardio, ukuzijwayeza i-yoga kuza nohlu olude lwezinzuzo zomzimba ngale kwe-fascia. Kungakuthuthukisa kokubili ukuguquguquka kwakho nokulinganisela, kanye namandla.

Ukwenza isikhathi sezikhathi ezimbalwa ze-yoga isonto ngalinye nakho kunganikeza ngezinzuzo ezihambisanayo zengqondo ezinjengamazinga aphansi okuxineka nokukhathazeka. Abanye basikisela ukuthi i-yoga ingahle iqede ngisho ne-migraines.

8. Gcina wena ne-fascia yakho ninamanzi amaningi

"I-tip-hydration ithiphu ukuphuza okungenani isigamu sesisindo somzimba wakho ngama-ounces amanzi," kusho uWickham.

9. Thola usizo lochwepheshe

Uma uqinile futhi unobuhlungu obungapheli, noma unokulimala kwemisipha okungeke nje kuphole, thintana nochwepheshe ukuze ubone ukuthi ikuphi ukwelashwa okungakulungela. Ngoba i-fascia ixhunywe kakhulu, indawo eyodwa ingathinta ezinye izindawo.

Ziyini izimpawu ze-fascia eqinile?

Umsebenzi weFascia akuyona into oyenzayo kanye ngenyanga. Njengoba uWickham esho, "I-Fascia yenza konke kuqhubeke, ngakho-ke nawe kufanele uphathe umzimba wonke."

Uma ngabe uke waba nefindo noma ubuhlungu ehlombe lakho ebelibonakala lihamba ngemuva kokukubhucunga, lokho kungenzeka ngenxa ye-fascia yakho.

Izimpawu ezithile zingaba wuphawu lokuthi kufanele unake kakhulu impilo yakho ye-fascia.

Kuwo wonke amahora owachitha ukuzivocavoca ngomthelela, chitha imizuzu engama-30 wenza umsebenzi wokuthuthukisa impilo ye-fascia yakho.

Ungayisebenzisa kanjani iFasciaBlaster

• UFacia uthanda ukushisa, ngakho-ke fudumala ngemizuzu embalwa ye-cardio enomthelela ophansi, uma ukwazi.
• Hlikihla phansi, ngoba ithuluzi lenzelwe ukusebenza esikhunjeni sakho esingenalutho.
• Thola uwoyela, umswakama, noma igrisi ongayisebenzisa ukusiza iFasciaBlaster glide.
• Qala ukugcoba i-blaster esikhunjeni sakho phezulu nangaphansi, noma eceleni. Njengalapho kugingqika amagwebu, lapho ushaya iphoyinti noma indawo eqinile, hlala futhi usebenze kuleyo ndawo amasekhondi angama-30 kuye kwangama-60 njengoba inyamalala kancane kancane. Abamnyama bancoma imizuzu eyi-1 kuye kwengu-5 ngenani lendawo yomzimba.
• Ngoba i-fascia yakho ixhumekile, khumbula kuFasciaBlast umzimba wonke hhayi "izindawo zakho ezinenkinga" kuphela.
• Ngemuva kokuqhumisa, uMnyama uncoma ukufaka amanzi.
• Ungakwazi iFasciaBlast kaningi ngendlela ongathanda ngayo, qaphela nje ukuthi ungaqhumisi ezindaweni ezilimele.

UGabrielle Kassel udlala ibhola lombhoxo, ugijimisa udaka, uhlanganisa amaprotheni-smoothie, ulungiselela ukudla, iCrossFitting, umbhali wezempilo waseNew York. Usengumuntu wasekuseni, wazama inselelo ye-Whole30, wadla, waphuza, wageza, wahlikihla, wageza namalahle, konke lokhu kwenzeka egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele Instagram.