Mashandisiro eFoam Rollers

Zvemukati

• Ongororo ye

Iwe wakamboona zvinhu izvi zvakaumbwa necylinder munzvimbo yakatambanudzwa yejimu yako, asi iwe unogona kunge usina chokwadi chekuti ungaishandisa sei. Isu takatora fungidziro kunze kwefoam roller workouts, saka unogona kukohwa mabhenefiti.

Kutambanudza Maekisesaizi

Iyo foam roller chishandiso chinoshanda kune chero munhu anoona kusimba muquads, hamstrings, kana mhuru. "Mutengi anogona kugunun'una nekurwadziwa nemabvi uye mumaminetsi matatu chete ekuburitsa IT band, vanotaura kurwadziwa kwakadzikira," anodaro Jackie Warner, mudzidzisi wehutano uye nyeredzi yePamoyo Kudzidziswa naJackie: Simba redunhu Kudzidziswa.

Kana uri kushandisa roller kusunungura tightness mumakumbo, isa muviri wako pamusoro pe roller uye uzvidzikise pasi. Vavarira kubata foam roller kurovedza muviri kweanenge 20-30 seconds.Kutenderedza mhasuru idzi kunogona kurwadza, asi unozonzwa zviri nani mushure. "Dzivisa kubatana kwakananga pamajoini uye tarisa zvakanyanya pasuru yakadzika uye nyama inobatanidza kumusoro kumusoro kana pasi pejoinhi," anowedzera Warner.

Iyi nzira haifanirwe kushandiswa kurapa kukuvara. Iwe unogona kukonzera kukuvadza kwakawanda kana tsandanyama nemarunda akatenderedza kana matishu atsva.

Kugadzirisa Mamiriro

Mira kureba nekushandisa roller kugadzirisa postural imbalance. Edza kurara pane roller nemuviri wako mubridge uye zvishoma nezvishoma kumonera kumusoro uye pasi ma vertebrae ako. Iyi foam foam kurovedza muviri kunobatsira kuburitsa kusagadzikana mumhasuru dzakakomberedza musana wako. Vanhu vazhinji vanotenderedzawo yavo yekumusoro misana panzvimbo yekuenda kunoona massage murapi.

Simba Kudzidziswa

Iwe unogona kutarisa pane yako chiyero uye yepakati tsandanyama neiyo roller zvakare, asi iri kumberi kumberi. "Vamwe varairidzi vanovashandisa sechinosimbisa chiyero kuburikidza nekuita squats uye kukanda pawakamira kana kupfugama pama rollers, asi ita kudaro nemurairidzi ane hunyanzvi anogona kukubatsira kuti uwane zvakanyanya," anowedzera Warner. Kutsvaga kumwe kufamba kwakakosha? Edza kutarisa pamatriceps ako neiyi foam roller exercise.

Ongororo ye