Yako Nhanho-nhanho Nongedzo yekuzvipa iwe pachako Massage Kumba

Zvemukati

• Gadzirira Yako Nzvimbo
• Chengetedza Zvimwe Zvinhu MuPfungwa
• Wagadzirira Kukwesha
• Kuzvishingisa-kweNako
• Kuzvidzora-wega kweMapfudzi
• Kuzvishingisa-kweKukwikwidza Kumusoro Kumusoro
• Self-Massage yeLower Back
• Kuzvidzora-Massage kweHamstrings
• Self-Massage yeTsoka
• Zvaunofanira Kuita Mushure mekuzvimisikidza-wega
• Ongororo ye

Kunyangwe wanga uchiedza kuita kuti nyika yako imhanye kubva muimba yako yekutandarira kana wanga uchimhanya-mhanya semushandi wepamberi kwemwedzi mishanu + yapfuura, mukana uri muviri wako. zvakadaro haina kunyatsoenderana nekuchinja kwenzwi. Mutsipa wako unogona kugara uchirwadziwa kubva kune yako isiri-so-ergonomic WFH yakamisikidzwa, kana ako mabango anogona kupenya nekurwadziwa kubva kune idzo shangu dzeimba dzawanga uchipfeka zuva rese zuva nezuva.

Imwe nzira yekupa kurerukirwa-kwenguva pfupi kubva pakurwadziwa uye kushungurudzika? Ipa bodhi yako zvishoma kuzvimassage. "Ukangoziva kusimba, kuoma, kurwadza kwemutsipa, mapendekete, uye nekupfuura, unenge uchida kuziva kuti unogona kuzvikwiza kuti ubvise kushushikana kuri mumuviri wako," anodaro Brenda Austin, chiremba wemasaja ane rezinesi. uye muvambi weZvino uye Zen Bodyworks muAddison, Texas. (Yakabatana: Iyo Pfungwa-Muviri Bhenefiti Yekutora Massage)

Uye dzimwe nguva kurwadza kunorwadza papfudzi rako handicho chega chiratidzo chaunogona kubatsirwa nacho. Dzimwe tsandanyama dzako dzinogona kunzwa dzakapfupika uye dzakasimba kwenguva pfupi, zvichikonzera kuomarara uye kunetseka kufambisa muviri wako kune mamwe mativi, anotsanangura Austin. Asi kana iwe uchipa muviri wako TLC shoma, haungosunungure chete anonzwa-akanaka endorphins senge serotonin, asi iwe zvakare unozosunungura kwechinguva chero kusimba uye kushushikana munzvimbo yakakanganiswa, anodaro Austin. "Kana ukakwiza nzvimbo kwemasekonzi makumi matatu kusvika paminiti, unotanga kunzwa kusunungurwa kwekushushikana uye kunzwa sekunge ganda nenyama zviri nyore kupfakanyika," anodaro.

Nepo iwe unganzwa uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingerwa massage. "Kuzvikwiza muviri kunogona kudzikamisa marwadzo uye kunetseka ... uye muviri wako haugone kunyatsozorora uchiri kuita basa pachako," anodaro Alex Lippard, murapi wekubata massage ane rezinesi uye murairidzi wega akasimbiswa muNew York City. "Semurapi wemameseji, kuzvikwiza ndiyo nzira yekupedzisira nekuti zvinongokonzeresa kuzorora kwezviratidzo, uchiregeredza kunobva nyaya zhinji."

Icho chaicho sosi yemabatiro akasunga musana wako nemutsipa: Yakatambanudzwa kana isina kusimba mhasuru, anodaro Lippard. Pakati pese, vanhu vazhinji vakatambanudzira kumashure ekumashure uye mhasuru yekumashure yemutsipa nekuda kwekugara wakamira pamberi padesiki zuva nezuva; yavo yepamberi mitsipa, mativi emutsipa mhasuru, uye mapeche mapfupi uye akasimba nekuda kwekutsvedza pakombuta; uye mahudyu avo akapfava akapfupika uye akanamira munzvimbo kubva kugara zuva rese, anotsanangura. Uye imwe neimwe yenyaya idzi inobatsirwa zvirinani nekwakanangwa kutambanudza, kurovedza simba maekisesaizi, uye zviitiko zvakaita seyoga nePilates pane nekuzvikwiza, anodaro Lippard. (Kubata nemarwadzo ekumusana? Edza izvi nyanzvi-zvinogamuchirwa kurovedza uye kutambanudza.)

"Muviri wako wakaita sepiyano," anotsanangura kudaro Lippard. “Dzimwe tambo dzinotamba katsamba kadzo kakapfava uye dzinoda kusimbiswa (kureva toni). Dzimwe tambo dzinodhonzwa zvakanyanya uye dzinotamba noti yavo yakanyanyisa. Dzinoda kutatamuka kuti dzirege kudhonzwa zvakasimba. Chinhu pamusoro pekuzvikwiza wega, kana [kujairisa kwaunowana pane spa], ndechekuti urikungoyedza kupfava zvese. Izvozvo hazvigadzirise ‘piano’ yako.

Zvakare, kana uchichera mune aya asina kusimba, akatambanudzwa mhasuru ine yakakosha yekukwiza chombo kana tenesi bhora ndiyo chete chinhu chaunoita kudzikamisa zviratidzo uye usiri kutsikisa tsandanyama zvakare, unogona kupedzisira wazviita stay akatambanudza uye asina simba, anodaro. Saka nepo wega-massage ichikubatsira iwe kunzwa kutonhodza AF uye kusarwadziwa-musana muzasi kumashure kweawa kana zvakadaro, iwe uri nani nekuita lunge yakatambanudzwa, pamwe neshure, dumbu, uye glute toning kurovedza muviri kuti udzokere A-mutambo wako, anodaro. "Kana muviri ukauya muchiyero, zviratidzo zvakawanda zvinopera," anodaro Lippard.

Asi kana iwe uchingotsvaga zvishoma zen uye uri zvakakwana ok nekumbozorora, heino maitiro ekuita massage kumba.

Gadzirira Yako Nzvimbo

Kungofanana nemabatiro aungaita kuti usapinda mujimu uye kusimudza huremu hunorema pane zvaunoona pasina kurodha runyorwa rwako rwemimhanzi yekurovedza muviri, iwe unofanirwa kuita shoma prep basa usati watanga kuzvidzora-wega. Gadzira mamiriro ekunze nekuvhura ako aunofarira akadzikama tunes (edza Spotify's "Relaxing Massage" playlist), kuvhenekera makenduru mashoma, kana plugging mune yako yakakosha mafuta diffuser. "Iwe unongoda kuve nechokwadi [iwe unoziva] kuti iyi ndiyo nzvimbo yako yakachengetedzeka, ino inguva yako yekuzvitarisira," anodaro Austin, uyo anogadzira yake mutsara wemakenduru nemafuta.

Paunenge iwe uchinge wasimbisa iyo ~ mood ~, inguva yekugadzirira yako wega-ekushambadza maturusi akagadzirira. Sarudza mafuta ekuzora kana kukwiza mafuta (Buy It, $10, amazon.com), kana gadzira yako nekusanganisa mafuta egrapeseed kana kokonati nemafuta ako akakosha, wozora mumaoko ako, anodaro Austin. Kana iwe uchizenge uri kushandisa furo chinotenderera (zvimwe pane izvo gare gare), Austin anokurudzira imwe inobata, senge iyo Atlas, iyo inopa kudzora zvirinani, asi yakajairwa vhezheni seiyi Amazon bestseller (Buy It, $ 14, amazon.com) achaita huchenjeri. Paunenge uchitarisana nekunetsana mumisungo yako yepamusoro uye kumashure, Lippard anokurudzira kushandisa Thera Cane (Tenga Izvo, $32, amazon.com), chishandiso chakaita se candy chinokutendera kuti uise kudzvanywa kwakanangwa mukuoma-kusvika-kusvika. nzvimbo, kana bhora reracrosse (Tenga Iiri, $ 8, amazon.com) kutenderedza pamusoro pemapfundo. Chekupedzisira, tora mweya wekupedzisira wekupedzisira uye nyarara kwechinguva usati wapa muviri wako kuzvisimbisa kwaunoda, anodaro Austin.

Chengetedza Zvimwe Zvinhu MuPfungwa

Usati wanyura mukati chaimo uye wotanga kukwiza mutsipa wako nekuregeredza kurasa, mashoma mazwi ezano. Vavarira kukwiza nzvimbo yega yega kwemasekondi makumi matatu kusvika paminiti, izvo zvinoderedza mikana yekunzwa kurwadziwa mushure menguva, anodaro Austin. Lippard inokurudzira kuritora pamasekondi makumi maviri kudzivirira kutsamwa kwetinyama. Uye usakwiza nzvimbo yacho zvakaoma sekubvumirwa kwetsandanyama dzako nepamberi. "Zvese zvandinogona kutaura zvakaoma hazvisi nani," anodaro Lippard. "Unogona kuchera zvakanyanya munzvimbo inorwadza uye kuita kuti iwedzere kuputika, saka famba zvishoma kana urikuyedza kumonera bhora rezai, furu roller, nezvimwewo kuti uwane nzvimbo yekuzorodza." (Inoenderana: Iyi $ 6 Kutenga kweAmazon Ndicho Chega Chakanyanya Kudzoreredza Chishandiso Chandinacho)

Uyezve, haisi nzvimbo dzese dzinorwadza dzakakodzera kukwiza muviri. Chengetedza zvigunwe zvako uye maturusi kure nebony mukurumbira uye nzvimbo dzekurwadziwa kwakanyanya, kunyanya mumuzongoza, anodaro Lippard. "Dzimwe nguva musana wemusana unobatwa kana kutsamwiswa, uye kuusundidzira kunogona kuita kuti zvinhu zviwedzere," anodaro. "Unogona kunge uri nani pakurapwa kana uine marwadzo." Uye kana iwe uchinzwa kurova kwemoyo wako munzvimbo ipi neipi, iwe unogona kunge uchicheka kutenderera uye unofanira kubva waburitsa maoko ako munzvimbo iyi, anodaro Austin.

Uye kana uine nyaya yekufemba kana kuti uri kuita chikosoro chakashata, chengetedza kuzvikwiza (kana chero masaja, chaizvo!) kuitira kana wanyatsopora. Kwete chete kukwesha kwako kunogona kurwadza sezvo muviri wako ukanyanya kusimba kana uchirwara, asi kudzvanywa, kupisa, uye kufamba kunosanganisirwa mumassage kunogona zvakare kudzivirira kugona kwemuviri wako kurwisa hutachiona uye kutamisa tsvina kuburikidza nemudumbu mako uye lymphatic system. - sisitimu yematishu uye nhengo dzinobatsira kubvisa chepfu uye mamwe marara uye zvigadzirwa kunze kwemuviri, Maya Heinert, chiremba wezvekurapa wekukurumidzira wevana uye mutauriri weRxSaver, akamboudzwa. Chimiro. Dudziro: Muviri wako unogona kusapora nekukurumidza sezvaunowanzoita. Kana iwe uchifunga kuti * ungangodaro * uri kurwara, iwe uchada kumira pakuzvikwiza futi, sezvo zvichigona kuparadzira chero hutachiona mumuviri wako mumalymph nodes ako, zvichiita kuti zvive nyore kuti urware nekukurumidza. , Kristy Zadrozny, chiremba wemassage ane rezinesi muNew York City, akambotaurawo Chimiro.

Wagadzirira Kukwesha

Heano maitiro ekuzviitira-wega munzvimbo nhanhatu dzinozivikanwa dzemuviri. Nepo kune asingaverengeki maitiro ekunzwa-kunaka kune ako ese aches uye kurwadziwa, kune mamwe maitiro akajairwa aunogona kuyedza kunze kana iwe uchida kuenda kure-bhuku. Edza kudzvanya zvigunwe zvako nezvanza sekunge uri kukanya mukanyiwa, kana kuita kudaro paunenge uchifambisa maoko ako kumashure neshure mune imwe chete yakareba glide (kureva kukwiza gumbo rako kubva pachiziso chetsoka kusvika padama), anodaro Austin.

Kuzvishingisa-kweNako

Nzira 1

1. Kana kurwadziwa kuri kuruboshwe rwemutsipa wako, unza ruoko rwako rworuboshwe pasi pemutsipa wako, apo mutsipa wako unosangana nefudzi rako.
2. Dzvanya chigunwe chako chepakati nepakati mumutsipa wako. Kuchengetedza kumanikidza, shandura minwe yako kusvika pasi peganda rako uye pasi zvakare.
3. Ramba kwemasekonzi makumi maviri kusvika makumi matatu. Dzokorora kune yakatarisana nedivi remutsipa wako.

Technique 2

1. Uya nemaoko maviri kumashure kwemusoro wako, michindwe yakatarisana kumberi.
2. Isa zvigunwe zvese pazasi pedehenya rako uye wozora zvigunwe mukufamba kwedenderedzwa.
3. Ramba kwemasekonzi makumi matatu kusvika paminiti imwe.

(BTW, iwe waigona kunzwa kurwadziwa kwemutsipa nekuita crunches zvisirizvo. Heano maitiro ekugadzirisa fomu rako.)

Kuzvidzora-wega kweMapfudzi

1. Kana uine marwadzo kuruboshwe rwemutsipa wako kana pfudzi rekuruboshwe, isa ruoko rwako rworudyi pafudzi rako rekuruboshwe, kana zvakasiyana.
2. Zvinyoro bata ruoko rwako neruoko uye kukwiza muviri mukukanya-tsika, sekunge uri kukanya chingwa.
3. Ramba uchikanya pamusoro pefudzi uye uchisimudzira padivi pemutsipa wako.
4. Enderera kwemasekondi makumi maviri kusvika makumi matatu. Dzokorora kune rumwe rutivi rwemutsipa wako nefudzi.

Kuzvishingisa-kweKukwikwidza Kumusoro Kumusoro

Nzira 1

Zvishandiso: Tennis bhora uye sock.

1. Isa bhora retennis musock. Isa sokisi pasi.
2. Rara pasi, chipfuva chakatarisa mudenga, netennis bhora sock iri pakati pefudzi rako mashizha.
3. Uchishandisa iko kufamba kwemuviri wako, zvishoma nezvishoma kumonera bhora kunzvimbo yekunetsekana nechekumusoro kumashure.
4. Bata bhora munzvimbo yemakakatanwa kwemweya mitatu yekufema, kana kusvika kukakavara kusunungurwa, chero chinotanga kuitika.
5. Dzokorora pane dzimwe nzvimbo dzemakakatanwa.

Technique 2

Zvishandiso: Thera Cane

1. Tanga wakamira, wakabata Thera Cane ine hoko yakatarisa kwauri.
2. Kana uchikwiza ruoko rwerudyi rwemusana wako, sunga iyo Thera Cane pamusoro pefudzi rako rekuruboshwe kana zvinopesana. Bata mubato wepamusoro neruoko rwako rweruboshwe woisa ruoko rwako rwerudyi pachikamu chepasi cheThera Cane, pasi pemubato wezasi.
3. Isa muromo weiyo Thera Cane pane yakapfava munyama padivi pefudzi rako, pakati pefudzi rako uye musana. Sunda ruoko rwako rworuboshwe pasi uye ruoko rworudyi mberi (kure nemuviri wako) kuti uwedzere kudzvinyirira.
4. Isa kumanikidza kwakadzikama kwemasekonzi mashanu kana gumi, sunungura, zorora, uye dzokorora pazvinenge zvichidikanwa.

(Inoenderana: Yekumusoro-Kumashure uye Yemapfudzi Anovhura Anozonzwa Zvinoshamisa kune Chaizvo Muviri Wese)

Self-Massage yeLower Back

1. Isa furo roller pasi.
2. Rara pasi pane furo roller, yakatarisa kumusoro, iine roller pasi pepakati kumashure.
3. Simudza chiuno chako pasi uye isa maoko ako kumashure kwako.
4. Zvishoma nezvishoma usimudze wakananga kuzasi kwako, wodzokera kumashure kumashure.
5. Enderera kwemasekondi makumi maviri kusvika makumi matatu.

Kuzvidzora-Massage kweHamstrings

1. Isa foam roller pasi.
2. Gadzika pasi pane furo roller, yakatarisa kumusoro, iine roller pasi pechiuno chako. Isa maoko ako pasi pasi shure kwako.
3. Zvishoma nezvishoma kumonera kumabvi ako, wozodzosera kumashure kunzvimbo yekutanga pane pazasi pebute rako.
4. Ramba kwemasekonzi makumi maviri kusvika makumi matatu.

(ICYMI, haudi kunyatsoita izvi zvikanganiso zvekupupa furo.)

Self-Massage yeTsoka

Nzira 1

1. Soka tsoka dzako mumvura inodziya neEpsom munyu uye/kana mafuta anokosha kwemaminetsi gumi nemashanu kusvika makumi maviri.
2. Mune chigaro chekugara, isa tsoka yako kumusoro kune ibvi rakatarisana uye riise pamusoro pegumbo rako.
3. Kutanga pazvigunwe, masaja pasi petsoka yako nekukwiza mukutenderera tenderera nezvigumwe zvako.
4. Ramba uchikwiza nezvigunwe zvako uchiita denderedzwa uchipfuura nepakati petsoka yako, kusvika kuchitsitsinho.
5. Dzorera nhungamiro uye dzokorora kwemasekondi makumi maviri kusvika makumi matatu.
6. Dzokorora kune iro rakatarisana rutsoka.

Nzira 2

Zvishandiso: lacrosse bhora, tenisi bhora, gorofu bhora, chando chemvura bhodhoro.

1. Soka tsoka dzako mumvura inodziya neEpsom munyu uye/kana mafuta anokosha kwemaminetsi gumi nemashanu kusvika makumi maviri.
2. Isa mudziyo wako waunosarudza pasi. Kana ukashandisa bhodhoro remvura yechando, riise parutivi netsoka dzako.
3. Paunenge wakagara, isa tsoka yetsoka yako pamusoro pechishandiso. Dzokera kuzasi kwechitsitsinho uye dzokera kumusoro kwearch yako.
4. Ramba kwemasekonzi makumi maviri kusvika makumi matatu. Dzokorora kune iro rakatarisana rutsoka.

(Kana uine plantar fasciitis, aya maturusi ekudzoreredza anobatsira kurerutsa marwadzo.)

Zvaunofanira Kuita Mushure mekuzvimisikidza-wega

Kana uchinge wapedza kuzvimesa uye watonhorera, wakadzikama, uye waunganidzwa, Austin anokurudzira kusveta pagirazi remvura, izvo zvichabatsira kutakura chero tsvina inogadzirwa kuenda kune lymphatic system, iyo inoburitswa kunze kwemuviri, anodaro. Uye mushure mekunge iwe wabuda mune yako wega-yekukwiza-inosimudzira trance, bhuku musangano neunyanzvi kana uchikwanisa. Mushure mezvose, hapana DIY runako kurapwa inoda yako pachako kushingairira uye kutarisisa kunogona kumbogutsa sekugutsa seicho chaicho dhiri.

Ongororo ye