Myofascial saki a fitness: reviews. Myofascial saki m. Myofascial saki mahaifa yankin

Rana bayan rana jikin mu fallasa su daban-daban gajiyan, wanda, tare da danniya, dehydration, maimaita monotonous yau da kullum ƙungiyoyi taimaka zuwa fitowan da tsoka rashin daidaituwa. Wannan zai iya kai wa ga m zafi, rage motsi, kazalika da kara hadarin rauni.

Malamai zamani fitness kulake ji sau da yawa gunaguni daga abokan ciniki a ji zafi a cikin tsokoki, wanda ya hana horo. Bugu da kari, cikin dabara shan wahala daga motsa jiki, canza abokin ciniki ta hali da kuma rashin ci gaba a kan darussa.

Sau da yawa da tushen matsalar ne fascia, wanda su ne connective nama enveloping mu tsokoki.

Healthy fascial nama ne iya budewa da kuma motsa ba tare da ƙuntatawa. Age, danniya, bad hali take kaiwa zuwa gaskiya cewa fascial nama zama kasa na roba da kuma hasarar da motsi, tsakanin tsokoki da fascia bayyana adhesions da scarring da take kaiwa zuwa kullum danniya da kuma nakasawa na jiki.

myofascial saki

Modern masana don rabu da kullum zafi, idan akwai matsaloli tare da musculoskeletal tsarin, dawo da daga duk wani raunin ne yadu used myofascial saki. Abin da shi ne da kuma yadda aiki a kan jikin mu? Myofascial saki dabara ne wani sabon safest kuma mafi inganci hanyoyin da tasiri a cikin tsokoki da kuma connective nama.

Features dabaru

Proper hade da myofascial saki da kuma tausa sosai yadda ya kamata gusar da take hakki na musculoskeletal tsarin, shi taimaka wajen rage nauyi, to daidaita da adadi. Myofascial saki tausa dabara ya bambanta daga na gargajiya tausa da ya hada da wani matsin-m palpation, taushi da nama tashin hankali tare da taimakon da phalanges, fists, forearms, gwiwar hannu. All ƙungiyoyi ya zama santsi da kuma m. Kowane sashe na fascia ba 3-4 minti. Mikewa ne mai taushi.

Myofascial saki tausa kuma dauki darussa. Farko - cikin softer, mafi waje tasiri. Sa'an nan a matsayin shiri na jiki kaya ne ya karu. Yawan da tsawon zaman da ya dogara da mutum. Tausa iya wuce daga awa daya da rabi kafin.

Gaye Trend in fitness

Ƙara, myofascial saki ta amfani da zamani fitness malamai. Wannan taimaka wajen sauri samun a siffar bayan wani tsanani motsa jiki, kashe zafi a cikin tsokoki, da inganta harkokin sassauci, rage hadarin rauni.

A fitness myofascial saki - na musamman da dabara. Feedback daga waɗanda suka yi kokarin, a yi, da sakamako daga cikin aikace-aikace na wannan dabara, ya nuna cewa, tare da taimakon kawai sa'a daya za su iya tsotso kusan dukan tsoka kungiyoyin jin su shakatawa da kuma mikewa, jin da motsi da kuma sassauci na gidajen abinci. Proper bada zai rabu da danniya, wanda ya auku a sakamakon low jiki aiki.

A mafi wuya bangare ne talakawan motsa jiki. Amma tare da dama m, ba za ka ji wani karfi sha da kuma gajiya ba, amma kawai wani fashe da makamashi.

A horo hada kai-tausa, cardio, yoga abubuwa, kazalika da darussan da taimakawa wajen samar da sassauci, ƙarfi, da jimiri.

Myofascial saki a fitness kayan aiki sau da yawa yana amfani da kai MYFF Rolling (mirgina) da kuma hanawa (matsa lamba batu a cikin tsokoki, da wanda yake shi ne mafi siga, tare da musamman kumfa Silinda).

Darussan ga m yi

Tare da myofascial saki iya rabu da zafi a cikin mahaifa, thoracic da lumbar kashin baya, hakarkarinsa, na ciki, da ciwon kai. Myofascial saki m dangane da gano arziki, ciki har da gangara, lankwashewa-tsawo, torsion, a cikin abin da wani mutum ji mafi dadi. Da yake a wannan wuri don wani lokaci, yana taimaka wa normalize jini ya kwarara, saki gagarumin gidajen abinci, shakata da tsokoki da fascia.

Myofascial saki dabaru domin bangarori daban-daban na kashin baya bisa wannan ka'idojin. Yana da muhimmanci a mayar da hankali a kan motsi na zaba magani yankin. Idan da abin ya shafa game da zafi a cikin sama thoracic kashin baya, amfani tilts gaba lankwashewa ko tsawo daga cikin kafadu. Ga talakawan thoracic nuna lankwashewa-tsawo a cikin abin da kugu ne kiyaye a cikin wani mike matsayi.

La'akari da matsayin misali myofascial saki mahaifa yankin domin zaman kanta amfani.

bincikowa da

1. A cikin wani jinkirin taki ba tare da jerks bukatar tanƙwara, sa'an nan daidaita wuyansa, rike da kowane matsayi a 'yan seconds. Gano da kuma tuna da wuri a cikin abin da muka ji mafi girma ta'aziyya da kuma zafi sauƙi, to, shi ne zama dole ka koma zuwa tsaka tsaki matsayi.

2. A wannan jinkirin taki gudu hagu da dama karkatar. Ne m da wuri dadi da aka haddace. Koma zuwa tsaka tsaki matsayi.

3. Juya wuyansa a gaban kwatance, m da matsayi a cikin abin da dadi. Ka tuna yana daukan wani tsaka tsaki matsayi.

Saboda haka, mun ayyana uku matsayi a cikin abin da muka ji mafi dadi tare. Yanzu za ka iya yi da magani.

magani

A wannan mataki, kana bukatar ka sannu a hankali fassara wuyansa a matsayin mafi girma da ta'aziyya a lankwashewa-tsawo. Sa'an nan maimaita wannan tare da gefe bends da kuma lokacin da juya kansa. A kowane lokaci za ka bukatar ka zauna a kan for 30 seconds, sa'an nan sannu a hankali komawa zuwa cibiyar matsayi, sau hudu a numfasa kuma exhale. Abin da sakamako aikata myofascial saki? Reviews na da yawa hannu ce cewa a wannan mataki akwai wani raguwa a zafi da rashin jin daɗi, wanda ya nuna da ta dace dabara kisa.

Sa'an nan, da motsa jiki da aka maimaita a riƙewa matsayi daya a minti. M maimaitawa faruwa a tare da wani bata lokaci ba, a kowane wuri domin 90 seconds. Kammala sake zagayowar maimaitawa breaths.

Motsa jiki taimaka wajen taimaka m zafi a cikin mahaifa yankin, da kuma sauqaqa kullum yanayi.

contraindications

Kamar yadda da wani jiki aiki, wannan dabara ma yana da nasa contraindications. Ba shi yiwuwa a yi idan kana da wani sanyi, kana da wani rauni, kazalika da exacerbation na wani kullum cutar, gaban ciwon daji.

muhimmanci shawarwari

Kada kokarin kara da kewayon motsi, yi da darussan da tsananin ƙarfi. Wajibi ne a kula da gabar ta'aziyya. A lokacin da ka motsa jiki yana da muhimmanci wajen saka idanu da juriya na kashin baya, kuma ya ji cewa wajibi ne a koma ga wani baya dadi matsayi.

Idan matsayi na jiki sakamakon jiki wuya a zauna, yana yiwuwa su yi amfani da daban-daban abubuwa kamar goyan baya. Yin darussan, yana da muhimmanci zauna annashuwa, da kula da na yau da kullum numfashi.