Iindlela ezili-10 zokugcina iFascia yakho isempilweni ukuze umzimba wakho uhambe ungenantlungu

Umxholo

• Izibonelelo zokuthanda i-fascia yakho
• Izibonelelo zokugcina i-fascia isempilweni
  
• Ke kwenzeka ntoni kwigama lenzululwazi?
• Iinkcukacha ezikhawulezayo malunga nefascia:
  
• I-fascia engenampilo inokubangela iingxaki ezininzi
• Yintoni ebangela ukuthandeka okungafunekiyo?
  
• Uyiphucula njani impilo yakho ye-fascia
• 1. Yolula imizuzu eli-10 ngosuku
• Ukolula ukuzama:
  
• 2. Zama inkqubo yokuhamba
• Ukuzivocavoca ukuhamba ukuzama
  
• 3. Qengqa iindawo zakho ezixineneyo
• Iindlela zokuqengqeleka amagwebu ukuzama
  
• Tyelela i-sauna, ngakumbi emva komthambo
• 5. Faka isicelo sonyango olubandayo
• 6. Yenza i-cardio yakho
• 7. Zama iyoga
• 8. Gcina wena kunye ne-fascia yakho
• 9. Fumana uncedo lweengcali
• Zithini iimpawu zecascia eqinileyo?
• Uyisebenzisa njani iFasciaBlaster
  

Izibonelelo zokuthanda i-fascia yakho

Ngaba wakha wazibuza ukuba kutheni ungachukumisi iinzwane zakho? Okanye kutheni amalungu akho engankqonkqozi ngaphakathi kuwe xa utsibela intambo? Ngaba wakha wazibuza ukuba izihlunu zakho zihlala zihambelana njani namathambo akho? Okanye kutheni une cellulite?

Akuyimfihlakalo kwakhona.

Impendulo kule mibuzo iphantsi kwe-radar malunga nomzimba wakho yi-fascia yakho (ebizwa ngokuba yi-fah-sha). Kodwa kutheni singakhange sive okungakumbi ngalo moya mnye sithetha ngawo ngokwenza iacupuncture, cryotherapy, okanye keto?

Inxalenye yengxaki kukuba neengcali ziye zasokola ukuchaza i-fascia, "isetyenziswa ngokubanzi kodwa ichazwe ngokungacacanga" kwaye ithi ukusetyenziswa kwayo okungahambelaniyo kunokudida izinto ngakumbi.

Kwaye ecaleni kwezihlunu namathambo, abaphandi baqaphela ukuba i-fascia ifumene "ingqalelo encinci" kuba bekucingelwa ukuba sisicwili nje.

I-Fascia ithatha iindlela ezininzi, ukusuka ekuzoluleni ukuya ekuqineni. Kubonakala kuwo wonke umzimba, kwaye ngenxa yokuba igcwele kakhulu, ukugcina i-fascia yakho isempilweni kubalulekile.

Izibonelelo zokugcina i-fascia isempilweni

• ulungelelwaniso lomzimba oluphuculiweyo kunye nokulungelelaniswa
• ukwanda kokuhamba kwegazi, okuthetha ukuba ukubuyisa ngokukhawuleza komzimba
• ukuncipha kokubonakala kweempawu zokolula kunye ne-cellulite
• ukonakala kwezicubu
• ukunciphisa ingozi yokulimala
• iintlungu zemihla ngemihla ezingaphantsi
• ukuphucula ukusebenza kwezemidlalo

Ngamafutshane, i-fascia sisihlunu esidibeneyo. Ijikeleza amalungu omzimba ukusuka kumalungu ukuya kwimisipha ukuya kwimithambo yegazi. Inokuba yinxalenye yomzimba eyedwa, njengeplascia etyebileyo eqinisa iarch emazantsi onyawo.

Ke kwenzeka ntoni kwigama lenzululwazi?

UFascia uthetha "ibhendi" okanye "inyanda" ngesiLatini. Nguwo. Ngokufanelekileyo, i-fascia yakho isempilweni kwaye ngenxa yoko ibhetyebhetye ngokwaneleyo ukuba ityibilike, igilide, ijike, kwaye igobe, ingenantlungu.

Iinkcukacha ezikhawulezayo malunga nefascia:

• I-Fascia idibanisa zonke izicubu ezinxibelelanayo (oko kuthetha ukuba izihlunu, amathambo, imisipha, iigaments, kunye negazi)
• I-Fascia ibamba umzimba uphela.
• Kukho iintlobo ezine ezahlukeneyo ze-fascia (isakhiwo, i-intersectoral, visceral, kunye nomgogodla), kodwa zonke zidibene.
• Xa isempilweni, ibhetyebhetye, ithambile, kwaye iyatyibilika.

Ngenxa yokuba i-fascia ibonakala kwaye iqhagamshela kuwo wonke umzimba, unokucinga ngayo njengendwangu yetafile. Ukutsala ikona enye kunokutshintsha indawo yayo yonke enye into etafileni.

I-fascia engenampilo inokubangela iingxaki ezininzi

Xa kungenampilo, i-fascia iyancangathi, iyabindana, iyaqina, kwaye iyabhabha. Yenza izithintelo, ukubambelela, kunye nokugqwetha (cinga: amaqhina emisipha).

Yintoni ebangela ukuthandeka okungafunekiyo?

• indlela yokuphila
• ukuma kakuhle
• ukuphelelwa ngamanzi emzimbeni
• ukusebenzisa kakhulu okanye ukwenzakalisa izihlunu zakho
• imikhwa yokutya engafanelekanga
• umgangatho olungileyo wokulala
• uxinzelelo

Abanye baye bathi i-cellulite iyimpawu ye-fascia engenampilo, kodwa ubungqina obukhoyo ekujoliseni i-fascia ukunciphisa i-cellulite ayinamandla. Kukho imiqondiso ye-fascia enokuqhagamshelwa kwiingxaki ezinjengeentlungu zangasemva, kodwa kufuneka uphando olungakumbi.

Uyiphucula njani impilo yakho ye-fascia

Ukunyanga i-fascia yakho kungathatha ixesha, kodwa isiqabu siyakhawuleza. Oko akuthethi ukuba i-fascia yakho iya kujika isuke kwimpilo iye kwiipesenti ezili-100 zisempilweni ngoko nangoko.

Ngethamsanqa, uninzi lwezi ndlela zivelisa ezinye izibonelelo ngaphandle kwe-fascia.

1. Yolula imizuzu eli-10 ngosuku

Ukolula okwandisa izihlunu zakho kunokukunceda ukhulule uxinzelelo kwimisipha yakho, eyenye ye-fascia, ucacisa uGrayson Wickham, ugqirha womzimba, i-DPT, i-CSCS.

Iziphumo ezilungileyo, ucebisa ukuba ubambe imizuzwana engama-30 ukuya kwimizuzu eli-1, kodwa ungazinyanzeli enzulwini okanye kwindawo ebangela iintlungu.

Ukolula ukuzama:

• Idesika iyolula ukwenza emsebenzini
• Imizuzu emi-5 yolula imihla ngemihla
• Yolula imilenze emi-4
• ingalo zolula

2. Zama inkqubo yokuhamba

Ukuhamba yimowudi yokomelela komzimba, ngokwezona ziseko zayo, kukukwazi ukuhamba kakuhle. Yintshukumo engathintelwanga kukuswela amandla, ubhetyebhetye, okanye amandla, uyacacisa uWickham.

"Umsebenzi wokuhamba ujongana ne-fascia yomzimba," utshilo uWickham.

"Izinto ezinjengokuqengqeleka amagwebu, umsebenzi we-myofascial, kunye nonyango olwenziwayo ziya kunceda ekuqhekekeni kwe-fascia kwaye ke oko kunceda umntu ukuba ahambe ngokuhamba kancinci. Nangona kunjalo, unokusebenza ngokuthe ngqo ekuhambeni kwakho kwaye ufumane umvuzo oqinisekileyo nge-fascia yakho. ”

Inkqubo kaWickham, iMovement Vault, yinkqubo eyodwa yokuhamba.

Inika ngokulandelelana kwe-intanethi kunye neendlela ezijolise ngokukodwa ekuphuculeni ukuhamba kwemizimba. I-RomWOD kunye nokuHamba kweWOD zezinye iinkampani ezimbini ezinikezela iividiyo zemihla ngemihla eziyilelwe ukukunceda uhambe ngcono.

Ukuzivocavoca ukuhamba ukuzama

• Ukuzivocavoca ngokudibeneyo kwe5 kunye nokusebenza
• Inkqubo yesi-5 yokuhambisa iintlungu ezincitshisiweyo

3. Qengqa iindawo zakho ezixineneyo

Okwangoku, sele uvile ngezinye zeenzuzo zokuqengqeleka kwegwebu. Ukuqengqeleka amagwebu yindlela entle yokungena kunye nomzimba wakho ukuze ukhombe apho i-fascia yakho iqine khona kwaye ibambe uxinzelelo. Mane ungene kwi-roller kwaye vumela imisipha yakho ukuba ithethe nawe, ucebisa uWickham.

Ngelixa ugwebu luqengqeleka, xa uthe wabetha kwindawo yokubamba okanye kwindawo eqinileyo, hlala kwaye usebenze kuloo ndawo kangangemizuzwana engama-30 ukuya kwengama-60 njengoko ihamba kancinci. Ngokuhamba kwexesha oku kuya kunceda ukubuyisela i-fascia kwimpilo efanelekileyo.

Iindlela zokuqengqeleka amagwebu ukuzama

• 8 ishukumisela uxinzelelo, idesika-yomzimba
• I-5 ishukumisela iintlungu zemisipha

Tyelela i-sauna, ngakumbi emva komthambo

Ukuya kwi-sauna bekusoloko kuthandwa, kodwa ngenxa yophando oluvelayo olukhomba kwizibonelelo zempilo, ii-sauna zifikeleleka kwaye zisetyenziswa ngokubanzi kunangaphambili.

Kuphononongo olupapashwe kwiphephancwadi i-SpringerPlus, abaphandi bafumanise ukuba zombini ii-saunas zesintu kunye ne-infrared saunas zinciphise ukuqala kokulibaziseka kokuqaqamba kwemisipha kunye nokuphucula ukuzilolonga.

Abaphandi bacebisa ukuba ii-infrared saunas zinokungena kwinkqubo ye-neuromuscular ukukhuthaza ukubuyela kwimeko yesiqhelo.

Uphononongo lwakwangoko olupapashwe kwiJenali ye-Human Kinetics yafumanisa ukuba ukuhlala kwi-sauna imizuzu engama-30 kukonyusa amanqanaba amabhinqa ekhula ihomoni (HGH), enceda imizimba yethu ukuba idilize amafutha kwaye yakhe izihlunu.

5. Faka isicelo sonyango olubandayo

Ngokufana ne-sauna, iimbaleki ezininzi ziyaxhamla kunyango olubandayo okanye kwi-cryotherapy emva kokusebenza.

Ukufaka isicelo kwipakethe yomkhenkce esongelwe kwilaphu elibhityileyo ukuya kwindawo kunciphisa ukudumba, okukhokelela kukudumba okungaphantsi kunye nentlungu.

Xa usebenzisa le ndlela ekhaya, kuphephe ukusebenzisa izinto ezinqabileyo ngokuthe ngqo eluswini, kwaye khumbula ukumisa okanye uthathe ikhefu emva kwemizuzu eli-15 ukunqanda ukungasebenzi kwemithambo-luvo, izicwili kunye nolusu.

6. Yenza i-cardio yakho

Izibonelelo zokuzivocavoca i-aerobic kunzima ukuzibaxa.

Nokuba uhamba ngokukhawuleza, uyadada, uyabaleka, okanye uqoqosha nje okanye wenza umsebenzi weyadi, umsebenzi wentliziyo owenza impompo yegazi unokunceda:

• yehlisa uxinzelelo lwegazi
• yomeleza amajoni akho omzimba
• ukunciphisa intlungu engapheliyo

Inokukunceda ukuphucula imeko yakho kunye nokulala ngcono.

7. Zama iyoga

Ngokufana ne-cardio, ukuziqhelanisa neyoga kuza noluhlu olude lwezibonelelo zomzimba ngaphaya kwe-fascia. Inokuphucula zombini ubhetyebhetye kunye nokulinganisela, kunye namandla.

Ukwenza ixesha leeseshoni ezimbalwa zeyoga veki nganye kunokubonelela ngezibonelelo ezongezelelekileyo zengqondo ezinje ngoxinzelelo olusezantsi kunye namanqanaba oxinzelelo. Abanye bacebisa ukuba iyoga inokuyiphucula imigraines.

8. Gcina wena kunye ne-fascia yakho

UWickham uthi: "Icebo lokuhambisa amanzi kukusela ubuncinci ubunzima bomzimba wakho kwii-ounces zamanzi."

9. Fumana uncedo lweengcali

Ukuba uqinile kwaye unesifo esinganyangekiyo, okanye unokwenzakala kwezihlunu okungayi kuphola, nxibelelana nengcali ukuze ubone ukuba loluphi unyango olukufaneleyo. Ngenxa yokuba i-fascia idibene, indawo enye inokuchaphazela ezinye iindawo.

Zithini iimpawu zecascia eqinileyo?

Umsebenzi weFascia ayisiyonto uyenzayo kanye ngenyanga. Njengoko uWickham esitsho, "iFascia yenza yonke into iqhubeke, ke kuya kufuneka uphathe umzimba uphela."

Ukuba wakha waba neqhina okanye iintlungu egxalabeni lakho ezazibonakala zihamba emva kokuba uyiphulula, kusenokwenzeka ngenxa yefascia yakho.

Iimpawu ezithile zisenokuba luphawu lokuba kuya kufuneka uhlawule ngakumbi impilo yakho ye-fascia.

Ngeyure nganye oyichitha usenza umthambo, chitha imizuzu engama-30 usenza umsebenzi ukuphucula impilo ye-fascia yakho.

Uyisebenzisa njani iFasciaBlaster

• UFacia uyabuthanda ubushushu, ngoko ke shushu kunye nemizuzu embalwa ye-cario enefuthe eliphantsi, ukuba unako.
• Gweba phantsi, kuba isixhobo senzelwe ukusebenza kulusu lwakho olungenanto.
• Fumana ioyile, isithambisi, okanye igrisi onokuyisebenzisa ukunceda iFasciaBlaster glide.
• Qala uhlikihla i-blaster phezu kwesikhumba sakho phezulu nangaphantsi, okanye kwicala ukuya kwelinye icala. Njengokuqengqeleka kwegwebu, xa ubetha indawo enokubangela okanye indawo exineneyo, hlala kwaye usebenze kuloo ndawo kangangemizuzwana engama-30 ukuya kwengama-60 njengoko icotha kancinci. Umnyama ucebisa imizuzu emi-1 ukuya kwemi-5 kwindawo nganye yomzimba.
• Ngenxa yokuba i-fascia yakho iqhagamshelwe, khumbula kuFasciaBlast umzimba uphela kwaye ungabi "ziingxaki" zakho.
• Emva kokuqhumisa, uMnyama ucebisa ngokuhambisa amanzi.
• Unokwenza iFasciaBlast rhoqo njengoko ungathanda, lumka nje ukuba ungaqhushumbisi kwiindawo ezaphukileyo.

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Uye wangumntu wakusasa, wazama umceli mngeni we-Whole30, watya, wanxila, waxukuxa, wahlikihlwa, wahlamba namalahle, konke oko egameni lobuntatheli.Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.