Ungayisebenzisa kanjani i-Self Massage Roller ukuze wehlise Ubuhlungu Bokubuyela Emuva

-Delile

• Ungayisebenzisa kanjani i-roller roller ejulile
• Yezinhlungu zamadolo
• Ngemuva kwethanga
• Ubuhlungu benkonyane
• Ngezinhlungu emuva
• Ungathenga kuphi i-Foam Roller
• Okunye ukusetshenziswa kwama-foam roller

Ukusebenzisa iroller roller eqinile kuyisu elihle kakhulu lokunciphisa izinhlungu zemisipha ezivela ngemuva kokuqeqeshwa ngoba zisiza ukukhulula nokwehlisa ukungezwani ku-fasciae, okuyizicubu ezihlanganisa imisipha, ngaleyo ndlela kukhulise ukuguquguquka nobuhlungu bokulwa obubangelwa ukuvivinya umzimba.

La ma-roller kufanele aqine futhi aqukethe ama-jerks nxazonke zakho ukuze akwazi ukubhucunga imisipha yakho ngokujulile, kepha kukhona futhi ama-roller athambile anobuso obushelelezi obulungele ukwandisa ukujikeleza kwegazi ngaphambi kokuqeqeshwa, njengendlela yokufudumala, kanye futhi ngokubhucungwa okubushelelezi nokuphumuzayo ekupheleni kokuzivocavoca okulula lapho kungekho buhlungu.

Ungayisebenzisa kanjani i-roller roller ejulile

Ukusetshenziswa kwayo kulula futhi izinzuzo zikhulu. Ngokuvamile, kunconywa ukuthi ubeke i-roller phansi bese usebenzisa isisindo somzimba wakho ukucindezela indawo ofuna ukuyibhucunga, unakekele ukuvuselela yonke imisipha ebuhlungu uze uthole iphuzu lobuhlungu obukhulu, uphikelele ngeminyakazo emincane ebheke kuwe. emuva kule ndawo ebuhlungu.

Isikhathi sokubhucungwa ngokujulile endaweni ngayinye kufanele kube yimizuzu emi-5 kuya kwengu-7 futhi ukwehla kobuhlungu kungazwakala ngemuva nje kokusetshenziswa kwayo futhi kuyaqhubeka, ngakho-ke ngosuku olulandelayo uzoba nobuhlungu obuncane kakhulu kepha kubalulekile ukugwema ukuzigingqa phezu kwethambo okufana nezindololwane noma amadolo.

• Yezinhlungu zamadolo

Ukuze ulwe nobuhlungu obuvela emadolweni ngemuva kokugijima, ngokwesibonelo, okubizwa nge-iliotibial band syndrome, kufanele uzimise kahle njengoba kukhonjisiwe esithombeni esingenhla bese usebenzisa isisindo somzimba wakho ukwehlisa iroli ngaphesheya kokunwetshwa kwethanga Kususwe imizuzu emithathu. Uma uthola iphoyinti elithile lobuhlungu eduze kwedolo, sebenzisa i-roller ukubhucunga lelo phuzu eminye imizuzu emi-4.

• Ngemuva kwethanga

Ukuze ulwe nobuhlungu obungemuva kwethanga, ngemuva kokuzivocavoca ejimini, isibonelo, kufanele uhlale endaweni engaphezulu kwesithombe bese uvumela isisindo somzimba sisheleleze i-roller kuso sonke isifunda sezintambo ezisuka ukuphela komsipha wesikhumba. isinqe emuva kwedolo. Lesi sikhuthazi sizokwehlisa ubuhlungu bemisipha futhi sizokwandisa kakhulu amandla okwelula esifundeni sangemuva somzimba futhi isivivinyo esihle esingakhombisa ukuthi le nzuzo ukunweba imisipha ngaphambi nangemva kokubhucungwa okujulile.

Ukwelula udinga nje ukuma ngezinyawo zakho ububanzi be-hip-wide bese ugoba umzimba wakho phambili uzama ukubeka izandla zakho (noma izingalo) phansi, ugcine imilenze yakho iqonde njalo.

• Ubuhlungu benkonyane

Ubuhlungu benkonyane bujwayelekile ngemuva kokuqeqeshwa ejimini futhi nasekugijimeni futhi indlela enhle yokuqeda lokhu kungakhululeki ukuvumela i-roller islayishe phansi lonke ubude bemisipha yomlenze wamawele esithendeni se-Achilles. Kulokhu ungavumela i-roller islayide emilenzeni yomabili ngasikhathi sinye, kepha ngomsebenzi ojulile, kwenze ngomlenze owodwa ngasikhathi sinye futhi ekugcineni uthathe isikhathi sokwelula ingaphambili lomlenze ngenkathi ugcina isikhundla esiboniswe ku isithombe esingenhla cishe amasekhondi angama-30 kuya kuminithi eli-1 ngomlenze ngamunye.

• Ngezinhlungu emuva

Ukuslayida kwe-roller kuyo yonke indawo engemuva kuyaduduza kakhulu futhi kusiza ekunqobeni ubuhlungu obubangelwa ukuzivocavoca umzimba ngisho nangemva kokulala ubusuku obubi, lapho uvuka nezinhlungu zomhlane. Udinga nje ukuhlala endaweni ekhonjiswe esithombeni bese uvumela i-roller islayida kusuka entanyeni kuye ekuqaleni kwesidunu. Njengoba indawo engemuva inkulu, kufanele uphikelele kulokhu kubhucungwa cishe imizuzu eyi-10.

Ungathenga kuphi i-Foam Roller

Kungenzeka ukuthi uthenge ama-rollers amagwebu njengalawo atholakala ezithombeni ezitolo zezimpahla zezemidlalo, ezitolo zokuvuselela kanye naku-intanethi futhi intengo iyahlukahluka ngosayizi, ubukhulu kanye nokumelana nomkhiqizo, kepha yehluka phakathi kwe-100 ne-250 reais .

Okunye ukusetshenziswa kwama-foam roller

Ngaphezu kokulunga kakhulu ekulungiseni ukulimala, ukwandisa ukuguquguquka kanye nokulwa ngemuva kokuzivocavoca, iFoam Roller nayo ingasetshenziselwa ukuzivocavoca umzimba okuqinisa imisipha yomgogodla wesisu neyomgogodla futhi kwandise nokulinganisela. I-Yoga ne-Pilates.