Indlela yokusebenzisa i-Foam Rollers

Umxholo

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Ukhe wazibona ezi zinto zinesilinda kwindawo ethe tyaba yomthambo wakho, kodwa usenokungaqiniseki ukuba uzisebenzisa njani. Sithathe umsebenzi wokuqagela ngaphandle kokuzilolonga kwe-foam roller, ukuze uvune izibonelelo.

Ukuzolula Imithambo

I-foam roller sisixhobo esisebenzayo kuye nabani na ofumana ubunzima kwi-quads, i-hamstrings, okanye amathole. "Umxhasi unokukhalaza ngokuqaqanjelwa ngamadolo kwaye kwimizuzu nje emi-3 yokukhupha ibhendi ye-IT, baxela iintlungu ezincitshisiweyo," utshilo uJackie Warner, umqeqeshi wempilo kunye nenkwenkwezi yoQeqesho lomntu kunye noJackie: Uqeqesho lweSekethe yaMandla.

Ukuba usebenzisa i-roller ukukhupha ukuqina emilenzeni, beka umzimba wakho phezu kwe-roller kwaye uzithobe phantsi. Injongo yokubamba umthambo ngamnye we-foam roller malunga nemizuzwana engama-20-30.Ukuqengqa ezi zihlunu kunokuba buhlungu, kodwa uya kuziva ungcono kakhulu emva. "Kuphephe ukunxibelelana ngokuthe ngqo kumalungu kunye nokugxila ngakumbi kwimisipha enzulu kunye nakwizihlunu ezihlangeneyo ngaphezulu okanye ngaphantsi kwamalungu," wongeza uWarner.

Obu buchule akufuneki busetyenziselwe ukunyanga ukwenzakala. Unokubangela umonakalo ngakumbi xa izihlunu kunye neeligaments ezijikelezileyo okanye izicubu zivutha.

Ukulungisa Isimo

Yima mde ngokusebenzisa i-roller ukulungisa ukungalingani kwangemva. Zama ukulala kwi-roller kunye nomzimba wakho kwibhulorho kwaye uthe chu ukuhla unyuse amathambo omqolo. Lo mthambo we-foam roller uzokunceda ukukhulula uxinzelelo kwimisipha ejikeleze umqolo wakho. Uninzi lwabantu luye luziqengqe imiqolo ephezulu endaweni yokuya kubona i-massage therapist.

Uqeqesho lwamandla

Ungagxila kubhalansi kunye nezihlunu eziphambili kunye ne-roller nayo, kodwa iphambili ngakumbi. "Abanye abafundisi bayazisebenzisa njengesiqinisi esilinganiselweyo ngokwenza isikhafu kunye nokukhaba xa umile okanye uguqe ngamadolo kwizileyi, kodwa wenze njalo ngomqeqeshi oqeqeshiweyo onokukunceda ufumane okungcono kuyo," wongeza uWarner. Ukhangela intshukumo esisiseko? Zama ukugxila kwi-triceps yakho ngalo mzobo we-foam roller.

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