10 Nzira dzekuchengeta Yako Fascia Hutano Kuti Muviri Wako Ufambe Pasina Marwadzo

Zvemukati

• Zvakanakira kuda yako fascia
• Zvakanakira kuchengetedza fascia hutano
  
• Saka chii muzita resainzi icho fascia chinoita?
• Zvokukurumidza nezve fascia:
  
• Fascia isina hutano inogona kukonzera kuwanda kwematambudziko
• Chii chinokonzeresa kusagadzikana kwehukama?
  
• Maitiro ekuvandudza yako fascia hutano
• 1. Tambanudza kwemaminitsi gumi pazuva
• Inotambanudza kuyedza:
  
• 2. Edza chirongwa chekufamba
• Kufambisa kurovedza kuedza
  
• 3. Bvisa nzvimbo dzako dzakasimba
• Furo rinotenderera nzira dzekuyedza
  
• 4. Shanyira sauna, kunyanya mushure mejimu
• 5. Isa mushonga unotonhora
• 6. Tora cardio yako pamusoro
• 7. Edza yoga
• 8. Chengeta iwe uye yako fascia hydrated
• 9. Wana rubatsiro
• Ndezvipi zviratidzo zvehusimbe fascia?
• Mashandisiro aungaita iyo FasciaBlaster
  

Zvakanakira kuda yako fascia

Wakambozvibvunza here kuti sei usingakwanise kubata zvigunwe zvako? Kana nei nhengo dzako dzisingagogome mukati mako paunenge uchisvetuka tambo? Wakambozvibvunza here kuti tsandanyama dzako dzinogara sei dzakabatana nemapfupa ako? Kana nei uine cellulite?

Haisi chakavanzika futi.

Mhinduro kune iyi iri-pasi-iyo-radar mibvunzo nezve muviri wako ndiyo yako fascia (inonzi fah-sha). Asi nei tisina kunzwa zvakawanda nezvazvo mumweya wekufema watinotaura nezve acupuncture, cryotherapy, kana keto?

Chikamu chechinetso ndechekuti kunyangwe nyanzvi dzakatambura kutsanangura fascia, ine "yakashandiswa zvakanyanya asi isinganzwisisike" uye ichiti kushandiswa kwayo kusingaenderane kunogona kuvhiringidza zvinhu mberi.

Uye padhuze nemhasuru nemapfupa, vaongorori vanocherekedza fascia yakagamuchira chete "kutariswa kudiki" nekuti yaifungidzirwa kwenguva refu kunge nyama inongoitika.

Fascia inotora mafomu mazhinji, kubva pakatambanudzwa kusvika pakuomarara. Inoonekwa mumuviri wese, uye nekuti yakapararira zvakanyanya, kuchengetedza yako fascia hutano hwakakosha.

Zvakanakira kuchengetedza fascia hutano

• kunatsiridzwa kuenzana kwemuviri uye kuenderana
• kuwedzerwa kuyerera kweropa, zvinoreva kukurumidza kurovedza muviri kupora
• kuderedzwa kutaridzika kwekutambanudza mamaki uye cellulite
• vanga kuputsika
• yakaderedzwa njodzi yekukuvara
• kusanyanya kurwadziwa kwezuva nezuva
• yakavandudzwa mitambo yemitambo

Muchidimbu, fascia inobatanidza tishu. Inotenderedza nhengo dzemuviri kubva kunhengo kusvika kumhasuru kusvika kune tsinga dzeropa. Inogona zvakare kuve yakaoma chikamu chemuviri pachayo, kunge gobvu rakasimwa plantar iyo inogadzikisa arch pazasi petsoka.

Saka chii muzita resainzi icho fascia chinoita?

Fascia zvinoreva "bhendi" kana "bundle" muchiLatin. Zviri. Sezvineiwo, yako fascia ine hutano uye nekudaro inogona kuumbika zvakakwana kutsvedza, kutsvedza, kumonyanisa, uye kukotama, isina kurwadziwa.

Zvokukurumidza nezve fascia:

• Fascia inobatanidza ese anobatanidza matishu (izvo zvinoreva kuti mhasuru, mapfupa, tendon, ligaments, uye ropa)
• Fascia inobata pamwechete muviri wese.
• Kune mhando ina dzakasiyana dzefascia (dhizaini, intersectoral, visceral, uye musana), asi zvese zvakabatana.
• Kana yakagwinya, inochinjika, yakapfava, uye inotsvedza.

Nekuti fascia inoonekwa uye inobatana mumuviri wese, iwe unogona kufunga nezvayo sejira repatafura. Kubata kona imwe kunogona kuchinja chinzvimbo chezvinhu zvese zviri patafura.

Fascia isina hutano inogona kukonzera kuwanda kwematambudziko

Kana isina hutano, fascia inonamira, inonamira, yakasimba, uye inopwanyika. Iyo inogadzira kurambidzwa, kunamatira, uye kukanganisa (funga: mhasuru mapfundo).

Chii chinokonzeresa kusagadzikana kwehukama?

• mararamiro ekugara
• chimiro chisina kunaka
• kupera mvura mumuviri
• kunyanya kushandisa kana kukuvadza mhasuru dzako
• tsika dzisina kunaka dzekudya
• kurara kwakashata mhando
• kunetseka

Vamwe vakataura zvakare kuti cellulite chiratidzo cheasina hutano fascia, asi humbowo hwazvino hwekunangisa fascia kudzikisa cellulite haina kusimba. Pane zviratidzo fascia zvinogona kunge zvakabatana nematambudziko senge kurwadziwa musana, asi kumwe kutsvagurudza kunodiwa.

Maitiro ekuvandudza yako fascia hutano

Kurapa kwako fascia kunogona kutora nguva, asi zororo iri ipapo. Izvo hazvireve kuti yako fascia inotendeuka kubva kune isina hutano kuenda ku100 muzana hutano hwakanaka ipapo.

Neraki, zhinji dzenzira idzi dzinoburitsa zvimwe zvakanakira kupfuura iyo fascia.

1. Tambanudza kwemaminitsi gumi pazuva

Kutatamura kunowedzera mhasuru dzako kunogona kukubatsira kuburitsa kusagadzikana mumhasuru dzako, chinova chinhu chefascia, anotsanangura Grayson Wickham, chiremba wepanyama, DPT, CSCS.

Kuti uwane mhedzisiro, anokurudzira kubata matambanuko kwemasekondi makumi matatu kusvika paminiti, asi usazvimanikidza kudzika kana chinzvimbo chinokonzera kurwadziwa.

Inotambanudza kuyedza:

• tafura inotambanudza kuti iite kubasa
• 5-min zuva nezuva yakatambanudza maitiro
• Makumbo mana anotambanuka
• ruoko rwakatambanudzwa

2. Edza chirongwa chekufamba

Kufambisa ndeyekugwinya modality iyo, mune ayo akakosha mazwi, kugona kufamba zvakanaka. Iko kufamba kusingatadziswe nekushaikwa kwekugwinya, kushanduka, kana simba, anotsanangura Wickham.

"Basa rekufambisa rinotaura nezvefizcia yemuviri," anodaro Wickham.

“Zvinhu zvakaita sekuumburuka kwekupupa furo, basa remyofascial, uye kurapwa nemaoko kunobatsira kuputsa fascia nekudaro kubatsira munhu kufamba zvakanyanyisa. Nekudaro, iwe unogona zvakare kushanda zvakananga pakufamba kwako uye unokohwa mubairo wakanaka kune yako fascia. ”

Chirongwa chaWickham, Movement Vault, chirongwa chimwe chakanangana nekufamba.

Iyo inopa online kuteedzana uye maitiro anonyatso kuisirwa ekuvandudza miviri yekufamba. RomWOD uye MobilityWOD mamwe maviri makambani anopa zuva nezuva mavhidhiyo akagadzirirwa kukubatsira iwe kufamba zviri nani.

Kufambisa kurovedza kuedza

• 5 majoini ekubatanidza ekuchinjika uye mashandiro
• 5-yekufambisa maitiro ekurwadziwa kwakaderera

3. Bvisa nzvimbo dzako dzakasimba

Parizvino, iwe ungangove wakanzwa nezve zvimwe zvakanaka zvekupupa furo. Kupopota furo inzira yakanaka yekutarisa nemuviri wako kuratidza kuti chaiko fascia yako yakasimba uye yakabata kusagadzikana. Ingo pinda pane chinotenderera uye rega tsandanyama dzako dzitaure newe, anodaro Wickham.

Ipo furo ichitenderera, kana iwe ukarova chinongedzo kana nzvimbo yakaoma, gara unoshanda panzvimbo iyoyo kwemasekondi makumi matatu kusvika makumi matanhatu sezvainodzikira zvishoma nezvishoma. Nekufamba kwenguva izvi zvinobatsira kudzorera iyo fascia kune hutano hwakakwana.

Furo rinotenderera nzira dzekuyedza

• 8 inofamba kune yakamanikidzwa, tafura-muviri
• 5 inofamba nekuda kwekurwadziwa kwemhasuru

4. Shanyira sauna, kunyanya mushure mejimu

Kuenda kune sauna kwagara kuchizivikanwa, asi nekuda kwekutsvagisa kuri kubuda kunongedzera kune zvakanakira hutano, sauna dzinosvikika uye dzinoshandiswa zvakanyanya kupfuura nakare kose.

Mune chidzidzo chakaburitswa mumagazini SpringerPlus, vaongorori vakaona kuti ese echinyakare steam saunas uye infrared saunas zvakadzora kunonoka kutanga kunetseka kwemhasuru uye nekuvandudza kurovedza muviri.

Vatsvakurudzi vanoratidza kuti infrared saunas inogona kupinda mukati meiyo neuromuscular system kusimudzira kupora.

Chidzidzo chekutanga chakaburitswa muChinyorwa cheHuman Kinetics chakawana kuti kugara sauna kwemaminitsi makumi matatu kunowedzera huwandu hwevakadzi hwevanhu kukura kwehomoni (HGH), iyo inobatsira miviri yedu kuputsa mafuta nekuvaka mhasuru.

5. Isa mushonga unotonhora

Zvakafanana nesauna, vatambi vazhinji vanobatsirwa kubva kuchando kurapwa kana cryotherapy mushure mekushanda kunze.

Kuisa chando kurongedza mumucheka mutete kune imwe nzvimbo kunoderedza kuzvimba, zvichikonzera kuzvimba kushoma uye kurwadziwa.

Paunenge uchishandisa nzira iyi kumba, dzivisa kuisa zvinhu zvine chando zvakanangana neganda, uye yeuka kumira kana kutora zororo mushure memaminetsi gumi nemashanu kudzivirira tsinga, nyama uye ganda kukuvara.

6. Tora cardio yako pamusoro

Izvo mabhenefiti eerobic kurovedza muviri akaoma kudarika.

Kunyangwe iwe uri kufamba nekukasira, kushambira, kumhanya, kana kungo kurongedza kana kuita yadhiwork, yemoyo chiitiko icho chinowana iko kupomba kweropa kunogona kubatsira ku:

• dzikisa BP yako
• simbisa immune system yako
• kuderedza kurwadziwa kusingaperi

Zvinogona kubatsira kunatsiridza manzwiro ako uye kuwana kurara zvirinani.

7. Edza yoga

Zvakawanda senge cardio, kudzidzira yoga kunouya nerurefu runyorwa rwemuviri mabhenefiti kupfuura iyo fascia. Iyo inogona kuvandudza zvese kusachinjika kwako uye kuenzanisa, pamwe nesimba.

Kuita nguva yezvikamu zvishoma zveyoga vhiki imwe neimwe kunogona zvakare kupa kwakaringana kwepfungwa mabhenefiti senge kudzikisira kushushikana uye nhanho dzekunetseka Vamwe vanokarakadza kuti iyo yoga inogona kunyange kusunungura migraines.

8. Chengeta iwe uye yako fascia hydrated

"Kuenda kune hydration tip ndiko kunwa kanenge hafu yehuremu hwemuviri wako mumaawa emvura," anodaro Wickham.

9. Wana rubatsiro

Kana iwe ukagara uine mitsipa uye uchirwadza, kana uine kukuvara kwemhasuru izvo zvisingarape, bvunza nyanzvi kuti uone kurapwa kupi kungave kwakakukodzera. Nekuti fascia yakabatana kwazvo, imwe nzvimbo inogona kukanganisa dzimwe nzvimbo.

Ndezvipi zviratidzo zvehusimbe fascia?

Basa reFascia hachisi chinhu chaunoita kamwe chete pamwedzi. Sekutaura kwaWickham, "Fascia inoita kuti zvese zvienderere mberi, saka newewo unofanirwa kubata muviri wese."

Kana iwe wakambove neruzivo kana kurwadziwa pabendekete rako raiita kunge rinofamba mushure mekunge warikwiza, izvo zvingangoitika nekuda kwako fascia.

Zvimwe zviratidzo zvinogona kunge zviri chiratidzo chekuti iwe unofanirwa kubhadhara zvakanyanya kune yako fascia hutano.

Kweawa yega yega yaunoshandisa kuita kurovedza muviri, shandisa maminitsi makumi matatu uchiita basa rekuvandudza hutano hwefascia yako.

Mashandisiro aungaita iyo FasciaBlaster

• Facia inoda kupisa, saka dziya nemaminetsi mashoma eakaderera-maitiro cardio, kana uchikwanisa.
• Bvisa pasi, nekuti chishandiso chakagadzirirwa kushanda pane rako risina ganda.
• Tsvaga mafuta, moisturizer, kana lubricant raunogona kushandisa kubatsira iyo FasciaBlaster glide.
• Tanga kukwiza blaster pamusoro peganda rako kumusoro uye pasi, kana kudivi kune rimwe divi. Kungofanana nekuputika kwekupupa furo, kana ukarova poindi kana nzvimbo yakaoma, gara ushande panzvimbo iyoyo kwemasekondi makumi matatu kusvika makumi matanhatu sezvainodzikira zvishoma nezvishoma. Nhema inokurudzira 1 kusvika ku5 maminetsi pane imwe nharaunda muviri
• Nekuti yako fascia yakabatana, yeuka kuFasciaBlast muviri wese uye kwete zvako "nzvimbo dzinonetsa."
• Mushure mekuputika, Nhema inokurudzira hydrating.
• Iwe unogona FasciaBlast kazhinji sezvaungade, ingo chenjera kuti usaputika pamusoro penzvimbo dzakakuvadzwa.

Gabrielle Kassel mutambo werugby, kutamba-madhaka, protein-smoothie-kusanganisa, kudya-kugadzirira, CrossFitting, New York-based Wellness munyori. Iye ave munhu wemangwanani, akaedza iro rese30 dambudziko, ndokudya, kudhakwa, kukwesha pamwe, kukwesha pamwe, uye kugezwa nemarasha, zvese muzita rezvenhau.Munguva yake yekusununguka, anogona kuwanikwa achiverenga mabhuku ekuzvibatsira, kubhenji-bhenji, kana kudzidzira hygge. Mutevere pairi Instagram.