Ngaba kubi kangakanani ukuQengqeleka kwe-Foam xa unxunguphele?

Umxholo

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Ukuqengqeleka kwegwebu kufana neflossing: Nangona uyazi ukuba kufuneka uyenze rhoqo, unokwenza kuphela ngokwenene yenze xa uqaphela umba (kwimeko yokuzilolonga kwakho, oko kuya kuba xa ubuhlungu). Kodwa ngaphambi kokuba uzibethe, yazi ukuba ngelixa ungavuni zonke izibonelelo zokuqengqeleka onokuthi uzigcinele emva kokusebenza nzima okanye xa izihlunu zakho zibuhlungu ayisiyonto imbi, utshilo uLauren Roxburgh. , umqeqeshi kunye nengcali yokudibanisa izakhiwo.

Kungenxa yokuba nanini na xa usebenzisa izixhobo zokubuyisela kwimeko yesiqhelo njenge-roller foam (nokuba ikho rhoqo), ucoca i-asidi ye-lactic eyakha kwimisipha yakho ngexesha lokuzilolonga. Thelekisa isenzo sokubeka umoya kumavili akho-uyatyibilikisa imisipha ukuze ingangqinelani kwaye ixinane, uchaza uRoxburgh. Kodwa ukhupha izicubu ezinxibelelanayo, okanye i-fascia. I-Fascia ijikeleza umzimba wakho wonke njenge-wetsuit, ukusuka phezulu kwentloko yakho ukuya kwiibhokhwe zeenyawo zakho. Kwindlela esempilweni, kufanele ukuba yolulwe kwaye iguquguquke njengokusonga kweSaran, uyacacisa uRoxburgh. Kodwa amaqhina, ukuxinezeleka, kunye neetyhefu zinokuhlala kwi-fascia, iyenza ibe nzima, ingqindilili, kwaye ixinene, njengebhanti ye-ACE. Ukuba utyandiwe, ugqirha uya kuwubona umohluko. (Nditsho noGwynnie ebhodini-funda ngakumbi malunga neOrgan Gwyneth Paltrow Ufuna Uyazi Ngayo.)

Ukuqengqeleka kwegwebu rhoqo kunokuphucula ukuguquguquka kwe-hamstring kunye nokulinganisela, ukunciphisa umthambo wokudinwa, kunye nokunciphisa amathuba okuba ube buhlungu kwindawo yokuqala, ngokutsho kophando.

Ngoko ngelixa ufikelela kwi-roller kukonke kuhle, ukuyenza umkhwa kungcono. Kwincwadi yakhe ezayo, Mde, Omncinci, Omncinci, URoxburgh uthi ukuziqhelanisa nokuqengqeleka rhoqo kunokukunceda ukuba wandise izihlunu ngokucima izihlunu ezigqithileyo kunye nokukunceda ukuba uzinze ekuzinziseni izihlunu ezinje ngembombo yakho, amathanga angaphakathi, iitriceps, kunye neoblique. Usenokuziva umde kancinci, njengokuqengqeleka kunokudibanisa umqolo kunye namanye amalungu, ukuphucula indlela omile ngayo.

U-Roxburgh ucebisa ukuqengqeleka kwamagwebu phambi kokujima kwakho imizuzu emihlanu ukuya kweli-10. Ngokuhambisa amanzi ngaphambi kokuba wenze umthambo, kuya kuba lula ngakumbi, kukunike uluhlu olukhulu lokuhamba ngexesha lokuzilolonga kwakho (funda: ukuhamba ixesha elide ekubalekeni kwakho, kwiiplisi ezinzulu zeklasi). Kwangeentsuku zokuphumla, ukuqengqeleka kwamagwebu kuya kukhulula izihlunu eziqinileyo ekubeni uhlale edesikeni imini yonke. Kwaye elona candelo lililo kukuba, awudingi zixhobo zokuphucula ukuze uvune izibonelelo: i-roller elula yegwebu kunye nebhola yentenetya zizixhobo zikaRoxburgh. (Zama ezi ndawo zi-5 ezishushu zokukhupha phambi kwayo yonke i-Workout.)

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