Unokunxulumanisa i-Foam Roller kunye nokubuyisela, kodwa inokusetyenziswa ngexesha lokuzilolonga kwakho ukwakha izihlunu. Iirola zamagwebu zihlala zisetyenziselwa ukukhulula isinqe, amathanga, kunye namathole, kodwa amagxa nawo ayazuza kwezi cylinders zestyrofoam eziza ngobukhulu obahlukeneyo.
Sebenzisa i-Foam Roller egxalabeni lakho ukuphucula uluhlu lwentshukumo kunye nokukhulula intlungu kunye noxinzelelo. Imithambo emininzi elula ithatha nje imizuzu embalwa, kodwa iya kwenza umahluko wehlabathi kumsebenzi wakho kunye nokuma.
Imithambo emi-4 kunye ne-Foam Roller ukuthomalalisa iintlungu zamagxa
Rotator cuff twist
I-rotator cuff yindawo eqhelekileyo yeentlungu kunye nokuqina. I-supraspinatus, i-teres minor, i-infraspinatus, kunye ne-subscapularis yimisipha eyenza le nxalenye eyinkimbinkimbi ye-anatomy yakho. Ezi zihlunu zibopha ngokulula kwaye zingumthombo wokuphazamiseka kunye noluhlu oluphazamisekileyo lokunyakaza. Unokuva nemiphumo ye-rotator cuff eqinile kwezinye izihlunu ezinxulumene nazo, kubandakanywa nomqolo wakho ophezulu, intamo kunye nesandla.
Sebenzisa a i-foam roller eyenziweyo, eyaziwa ngokuba yi-vibrating roller, ukwenzela ukuba umsebenzi ungene kule ndawo enzima.
- Lala ngecala lakho kwaye ubeke i-roller yogwebu ngezantsi nje kwe-armpit kwindawo encinci yomqolo wakho ongaphezulu.
- Shift i-torso yakho ngasemva malunga ne-45 degrees ukuqondisa isifuba sakho ngakumbi kwisilingi.
- Gcina i-roller iqinile njengoko uhambisa i-trunk yakho ukusuka ekunene ukuya kwesobunxele kwi-roller kwicala ukuya kwelinye icala. Yenza oku imizuzwana eyi-10 ukuya kwengama-20.
- Guqula isindululo sakho ukusonga kwaye ubuye umva ii-intshi ezimbalwa; ukunyakaza kugxininiswe kwindawo yangasemva ye-scapula okanye i-shoulder blade. Yenza oku imizuzwana eyi-10 ukuya kwengama-20.
- Khulula kwaye ushukumise ingalo yakho egxalabeni lakho ukukhulula indawo yokuqalisa.
Isifuba kunye ne-deltoid massage yangaphambili
Sebenzisa iyeza okanye ibhola yonyango njengenye indlela yokuqengqeleka kwamagwebu kwi-deltoid yangaphambili kunye nesifuba. Ibhola inika imvakalelo enzulu njengoko ithatha ngcono le misipha, kodwa i-foam roller iya kwenza ngokunjalo.
- Lala ngesisu phantsi kwaye ubeke i-foam roller phantsi komphambili wegxalaba lakho.
- Vumela ubunzima bakho ukuba buthwale kwi-roller njengoko ihambela ngasekunene nasekhohlo ukuphulula yonke indawo engaphambili yegxalaba nesifuba; ungade wehlise i-bicep ukuze ufumane ukukhutshwa okongeziweyo. Qhubeka uqengqeleka imizuzwana engama-60.
- Soloko usenza omabini amacala ukolula ngokulinganayo.
I-Foam Roller Push-ups
Iirola zegwebu nazo zinokuba sisixhobo samandla esimangalisayo. Zisebenzise njengoko ubuya kwenza naluphi na uhlobo lokuthambekela kunye nomgangatho ongazinzanga ukunyusa imfuno yokuba i-abs yakho ikhontrakthi kwaye uqinise umsebenzi womphambili wamagxa akho. Ukwenza oku, sebenzisa i-roller ezimbini ezimfutshane okanye enye ende ye-foam.
- Beka iirola ze-foam ngokuhambelana omnye komnye phambi kwakho. Kufuneka zijonge nkqo kwaye zibe banzi kancinci kunamagxa. Ngenye indlela, sebenzisa i-roller ende kwaye uyibeke nge-perpendicular esifubeni sakho.
- Ukusuka kwindawo kuzo zonke ezine, faka isandla esinye kwi-roller nganye. Cinezela kwii-roller, isivumelwano se-abs yakho, kwaye wandise imilenze yakho emva kwakho kwindawo ye-pushup. Ukuba usebenzisa i-roller, beka izandla zombini kwi-roller kububanzi begxalaba njengoko ufikelela ebhodini.
- Goba iingqiniba zakho ukuthoba isifuba sakho ukuya kumphakamo weerola. Yandisa i-elbow joint ukuze ubuyele phezulu. Ikhusela iirola ekuhambeni; inxalenye yomsebenzi kukulawula ubume bezinto eziphathekayo.
Ukolula inaliti yokuthunga
Umva wamagxa uyazuza kolu luhlu. Le ntshukumo ikunceda ukuba ube neselula ngakumbi kwi-deltoids yangasemva, kunye ne-thoracic okanye umqolo ophakathi.
- Ngena kwindawo kuzo zonke ezine kwaye uncike iimpundu zakho ngasemva ukuze uhlale kwizithende zakho, njengoko ubuya kuba kwindawo yomntwana emva kweyoga. Beka i-foam roller ehambelana necala lakho lasekunene. Yenze ijongeke ngokuthe nkqo ngokuhambelana nesiqu sakho.
- Dlula ingalo yakho yasekhohlo phantsi komzimba wakho kunye nekhwapha lasekunene. Beka umphambili wakho wasekhohlo kwi-roller ye-foam. Jika indlebe yakho yasekhohlo emhlabeni. Zisa ingalo yakho yasekunene ngaphaya kwendlebe yakho, kodwa yigcine iqhagamshelwe emhlabeni.
- Bamba ukolula imizuzwana eyi-10 ukuya kwengama-20 okanye ujike ingalo yakho emva naphambili kwirola ukuze ufumane imvakalelo engaphezulu.