Ungakwazi ukuhlobanisa i-Foam Roller nokululama, kodwa futhi ingasetshenziswa ngesikhathi sokusebenza kwakho ukwakha imisipha. Ama-foam roller avame ukusetshenziselwa ukukhulula izinqulu, amathanga, namathole, kodwa amahlombe nawo ayazuza kula masilinda e-styrofoam afika ngobukhulu obuhlukene.
Sebenzisa i-Foam Roller ehlombe lakho thuthukisa ukunyakaza okuhlukahlukene futhi ukhulule ubuhlungu nokungezwani. Izivivinyo ezimbalwa ezilula zithatha imizuzu embalwa nje, kodwa zizokwenza umehluko omkhulu emsebenzini wakho nasekumeni kwakho.
Izivivinyo ezi-4 nge-Foam Roller ukuze udambise ubuhlungu behlombe
I-Rotator cuff twist
I-rotator cuff iyindawo evamile yobuhlungu nokuqina. I-supraspinatus, i-teres minor, i-infraspinatus, ne-subscapularis yimisipha eyakha le ngxenye eyinkimbinkimbi ye-anatomy yakho. Le misipha ibopha kalula futhi iwumthombo wokungakhululeki kanye nohlu lokunyakaza olusengozini. Ungase uzwe ngisho nemiphumela ye-tight rotator cuff kweminye imisipha ehlobene, kuhlanganise nomgogodla wakho ongaphezulu, intamo, nesihlakala.
Sebenzisa a i-foam roller ehlanganisiwe, eyaziwa ngokuthi i-roller edlidlizayo, ukuze umsebenzi ungene kule ndawo eyinkimbinkimbi.
- Lala ngohlangothi bese ubeka i-foam roller ngezansi nje kwekhwapha endaweni encane yomhlane wakho ongaphezulu.
- Shintshela umzimba wakho emuva cishe ngamadigri angu-45 ukuze uqondise isifuba sakho ngaphezulu ophahleni.
- Gcina i-roller iqinile njengoba ususa umboko wakho ukusuka kwesokudla uye kwesokunxele ku-roller ngokunyakazisa ohlangothini uye ohlangothini. Yenza lokhu imizuzwana eyi-10 ukuya kwengama-20.
- Shintsha ukunyakaza kwakho ukuze ugoqe futhi uhlehle amayintshi ambalwa; ukunyakaza kugxile engxenyeni engemuva ye-scapula noma ihlombe lehlombe. Yenza lokhu imizuzwana eyi-10 ukuya kwengama-20.
- Khulula futhi unikine ingalo yakho ehlombe lakho ukuze ukhulule indawo yokuqalisa.
Isifuba kanye ne-anterior deltoid massage
Sebenzisa umuthi noma ibhola lokwelapha njengenye indlela yokuginqa igwebu ku-deltoid yangaphambili nesifuba. Ibhola linikeza umuzwa ojulile njengoba lihlala kangcono le misipha, kodwa i-foam roller izokwenza kanjalo.
- Lala ngesisu phansi bese ubeka i-foam roller ngaphansi kwehlombe lakho.
- Vumela isisindo sakho sithwale ku-roller njengoba ihamba ngakwesokudla nakwesobunxele ukuze ibhucunga yonke indawo engaphambili yehlombe nesifuba; ungase wehlise ngisho ne-bicep ukuze uthole ukukhululwa okwengeziwe. Qhubeka ugoqa imizuzwana engama-60.
- Yenza njalo izinhlangothi zombili ukuze welule ngokulinganayo.
I-Foam Roller Push-ups
Ama-roller amagwebu nawo angaba ithuluzi lamandla elimangalisayo. Zisebenzise njengoba ubungenza noma yiluphi uhlobo lwendawo ethambekile nengazinzile ukuze ukhulise isidingo sokuthi i-abs yakho inkontileka futhi uqinise umsebenzi wengaphambili lamahlombe akho. Ukuze wenze lokhu, sebenzisa i-foam roller emibili emifushane noma eyodwa ende.
- Beka ama-roller amagwebu aqondane phambi kwakho. Kufanele abukeke ame mpo futhi abe banzi kancane kunamahlombe. Ngaphandle kwalokho, sebenzisa i-roller ende bese uyibeka eduze nesifuba sakho.
- Kusukela endaweni kuzo zonke ezine, beka isandla esisodwa ku-roller ngayinye. Cindezela kuma-roller, vumela i-abs yakho, futhi welule imilenze yakho ngemuva kwakho endaweni ye-pushup. Uma usebenzisa i-roller, beka izandla zombili ku-roller ububanzi behlombe njengoba ufinyelela ebhodini.
- Gobisa izindololwane zakho ukuze wehlise isifuba sakho sifike ekuphakameni kwamarola. Nweba indololwane ukuze ubuyele phezulu. Ivimbela ama-roller ukuthi anganyakazi; ingxenye yokuzivocavoca ukulawula isimo esingalawuleki sento.
Ukwelula inaliti
Ingemuva lamahlombe liyazuza kulokhu kunwebeka. Lokhu kunyakaza kukusiza ukuthi uhambe kakhulu kuma-deltoid angemuva, kanye nomgogodla wethoracic noma ophakathi nendawo.
- Hamba ngezinyawo ezine bese uncikisa izinqe zakho ukuze uhlale ezithendeni zakho, njengoba ubungenza esimweni somntwana ngemva kwe-yoga. Beka i-roller yegwebu elihambisana ngakwesokudla sakho. Kwenze kubukeke kume mpo kuhambisana nomboko wakho.
- Dlula ingalo yakho yesobunxele ngaphansi komzimba wakho kanye nekhwapha lakwesokudla. Beka ingalo yakho yesokunxele kurola wegwebu. Vula indlebe yakho yesokunxele ibheke phansi. Letha ingalo yakho yesokudla idlule endlebeni yakho, kodwa igcine ixhumeke phansi.
- Bamba i-stretch imizuzwana engu-10 ukuya kwangu-20 noma ugoqe ingalo yakho uye phambili naphambili ku-roller ukuze uthole ukuzwa okwengeziwe.