Indlela yokusebenzisa ama-Roller Foam

-Delile

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Mhlawumbe uke wazibona lezi zinto ezinesilinda endaweni elula yejimu yakho, kepha ungahle ungaqiniseki ukuthi uzisebenzisa kanjani. Sikhiphe ukuqagela ekusebenzeni kwe-foam roller, ukuze uzuze izinzuzo.

Ukwelula Ukuzivocavoca

Irola yegwebu iyithuluzi elisebenzayo lanoma ngubani ozwa ukuqina ku-quads, hamstrings, noma amathole. "Ikhasimende lingakhala ngezinhlungu emadolweni futhi emizuzwini emithathu kuphela yokukhipha iqembu le-IT, babika izinhlungu ezinciphe kakhulu," kusho uJackie Warner, umqeqeshi wokuzivocavoca futhi oyisihlabani se-Personal Training noJackie: Power Circuit Training.

Uma usebenzisa i-roller ukukhulula ukucinana emilenzeni, beka umzimba wakho phezu kwerola bese wehlisela phansi. Hlela ukubamba ukuzivocavoca kwe-foam ngayinye cishe imizuzwana engama-20-30.Ukugoqa le misipha kungaba buhlungu, kepha uzozizwa ungcono kakhulu ngemuva. "Gwema ukuthintana ngqo namalunga futhi ugxile kakhulu kumisipha ejulile nezicubu ezixhuma ngaphezulu noma ngezansi kwamalunga," kwengeza uWarner.

Le nqubo akufanele isetshenziselwe ukwelapha ukulimala. Ungadala umonakalo owengeziwe lapho imisipha nemisipha ezungezile noma izicubu zivutha.

Ukulungisa Isimo

Yima mude ngokusebenzisa irola ukuze ulungise ukungalingani kwe-postural. Zama ukulala ku-roller nomzimba wakho ebhulohweni bese ugoqa wehle futhi wehle amathambo omgogodla wakho. Lesi sivivinyo se-foam roller sizosiza ukukhulula ukungezwani emisipheni ezungeze umgogodla wakho. Abantu abaningi baphinde bagingqe imihlane yabo ephezulu esikhundleni sokuyobona umelaphi we-massage.

Ukuqeqeshwa Amandla

Ungakwazi ukugxila kubhalansi yakho kanye nemisipha eyinhloko nge-roller futhi, kodwa ithuthuke kakhulu. "Abanye abafundisi bazisebenzisa njengesikhuthazi sebhalansi ngokwenza ama-squats nokukhahlela ngenkathi umile noma uguqe ngamadolozi, kodwa ukwenze lokho ngomqeqeshi oqeqeshiwe ongakusiza uthole okuhle kakhulu kukho," kunezela uWarner. Ingabe ufuna umnyakazo oyisisekelo? Zama ukugxila ku-triceps yakho ngalo msebenzi we-foam roller.

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