6 odzigudubuza thovu labwino kwambiri pamankhwala otulutsa myofascial

Ngati simugwiritsa ntchito chowongolera thovu, muyenera kuyambabe.

Njira yodzikongoletsera ya thovu ndiyosavuta kuphunzira ndipo ma foam odzigudubuza amatha kukuthandizani kuti musinthe komanso mukhale olimba komanso kuti minofu yanu ipulumuke.

Ndi mtundu wa chinthu chomwe chimakhumudwitsa ukachichita, mwina chimakupweteketsa pang'ono, koma ukuyembekezera kuchichita tsiku lonse kuti ndikupatse kumverera kwa "kumasuka" mu minofu yako.

Pali anthu ambiri omwe ndimamva ndikulakalaka akadazindikira zaka zapitazo. Ndipo ngati mumachita zolimbitsa thupi zambiri ndikufuna kuchira mwachangu, kapena kukhala kumbuyo kwa desiki ndikupeza khosi lolimba.

Kupukusa minofu yanu yofewa kumachita chidwi ndi momwe mumamvera.

Koma pokhapokha ngati mukufuna kugwiritsa ntchito grubby yaulere kwa onse odzigudubuza kumalo anu ochitira masewera olimbitsa thupi, mwina mungayigulitse nokha.

Kotero: Ndi iti mwa pafupifupi 10.348 oyendetsa thovu pamsika omwe muyenera kugula?

Timasankha kusankha kwa ma grid foam odzigudubuza. Izi zidzakhala zopitilira muyeso mukalowamo pang'ono, komanso ndi malo olowera oyamba kumene.

Nazi zina zomwe mungachite ndi izi:

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Tiphimba mopitilira odzigudubuza, komanso enanso ochepa omwe ali oyenera pazochitika zina.

Kodi mumasankha chotchinga chithovu bwanji?

Pali zinthu zitatu zofunika kuziganizira mukamagula cholowa chabwino:

• kachulukidwe
• mtundu
• kapangidwe

Chikhalidwe chachikulu ndikulimba. Chowombera chowopsa kwambiri chimapangitsa kuti minofu ikhale yolimba, yomwe imatha kumasula bwino.

Komabe, ngati mwangoyamba kumene kupindika minofu kapena simutha kupirira kupsinjika kwakukulu (kapena kupweteka / kusapeza bwino), mwina simungathe kuyika kupanikizika kwakanthawi kokwanira kuti mukwaniritse "kupumula kwa minofu," kotero oyamba ayenera kusankha mpukutu wocheperako.

Mukasankha kuchuluka kwake, mutha kupitilira kukula ndi kapangidwe kake.

Makulidwe thovu wodzigudubuza

Othandizira a thovu amabwera mosiyanasiyana, koma mukuyang'ana mitundu iwiri: yayitali (yochepera 3 ″) kapena yayifupi (yochepera 2 ″).

• Zokugudubuza zazikulu zitha kugwiritsidwa ntchito kutulutsa minofu ikuluikulu monga ma quads, nyundo ndi minofu ya ng'ombe mbali zonse ziwiri nthawi imodzi.
• Ozigudubuza ang'onoang'ono ndibwino kuloza kumadera ang'onoang'ono (kuphatikiza ndiosavuta kuyenda nawo chifukwa ali, ochepa, ochepa)

Maonekedwe a thovu wodzigudubuza

Pazithunzi, mulinso (makamaka) magulu awiri, osalala ndi kapangidwe:

• Oyendetsa mosalala amagwiritsira ntchito kupanikizika wogawana kudera
• Makina odzigudubuza amatha kupanikizika kwambiri pamfundo zina mu mnofu wanu. Izi zitha kukhala zabwino ngati mukufuna kupumula kozama, ndipo sizabwino kwenikweni ngati simukukonda kupweteka.

Obwera kumene azisankha mipukutu yosalala ndikuyenda mpaka mawonekedwe, ngati angafune, koma omenyera nkhondo sayenera kuwona kuti mawonekedwe ndi gawo lofunikira - ndizofunika kwambiri pazokonda.

Kodi kugubuduza thovu kumapangidwira ndani?

Kutulutsa thovu ndi pafupifupi aliyense.

Ndi njira yodziyimira pawokha (SMR), kapena kudzipaka minofu, kuti italitse chidwi chomwe chimaphimba minofu, yomwe, ikakhala yoletsedwa, imatha kuyambitsa kupindika kwa minofu ndi kumangiriza (mfundo).

Ndicho chimene mumadwala ndi minofu yolimba.

Mwachidule, chowombera thovu ndiye kutikita minofu kwa mikono, osati mikono monga minofu yanu yamanja, koma monga anthu omwe alibe ndalama zokwanira kupita kwa masseur pafupipafupi.

Pogwiritsira ntchito magulu a minofu ndikugwiritsa ntchito mphamvu yokoka (kuyika minofu pamwamba pa chozungulira) ndi kukangana (kuyendetsa), mutha kumasula minofu yolimba.

ndi thovu kugubuduza ndibwino:

• aliyense amene amakhala kwambiri (fascia imatha kumangika chifukwa mumakhala motalikitsa),
• aliyense amene amasuntha kwambiri (fascia amatha kukhazikika atagwiritsidwa ntchito kwambiri), ndipo
• aliyense amene amakonda kuchita masewera olimbitsa thupi (chidwi chimatha kukhwimitsa potengera kugwira ntchito mopitilira muyeso, komanso kumatha kukhala kovuta m'malo ena kubwezera minofu yomwe yakhala ikugwiritsidwa ntchito mopitirira muyeso).

Nanga bwanji zokutira thovu?

Poyerekeza ndi kusankha kwathu pamwamba, ma roller odzigudubuza omwe timayesa ndi ang'onoang'ono komanso okwera mtengo.

M'zaka zingapo zapitazi, ma roller odzigudubuza angapo amanjenje (okhala ndi ma mota oyendetsa batire) awonekera pamsika, pamitengo yokwera.

Koma pakadali pano tapeza kuti kwa anthu ambiri samachita zomwe mukufuna kuchita nawo ndipo ndizachisangalalo.

Pokhapokha mutafuna kugwira ntchito molimbika ngati wothamanga wapamwamba.

Komabe, zovuta zowonjezeranso kunjenjemera ku SMR sizinaphunzirepo kwenikweni. Ndemanga zowunikira zanenanso kuti kugwedera kumatha kuthandizira kuchira komanso / kapena kuchepetsa mavuto mukamayenda.

Sindingakuuzeni kuti zithandizira, koma anthu adaziyesa ndipo makamaka amazikonda kapena kumva ngati zimathandiza.

Anthu akamakondwera ndikumanjenjemera, amatha kuyenda nthawi yayitali komanso pafupipafupi, zomwe zitha kupititsa patsogolo zithandizo zawo zodziyeseza.

Ma Roller Othandizira Opambana A 6 Owonetsedwa

Tsopano popeza mukudziwa zomwe muyenera kuyang'ana, tiyeni tipitirire pa gawo lotsatira, kuwunikanso kwathu kwa odzigudubuza abwino kwambiri:

Chojambula chabwino kwambiri cha ogwiritsa ntchito apamwamba: GRID kuchokera ku TriggerPoint

GRID wodzigudubuza kuchokera ku TriggerPoint ndichisankho chabwino ngati mumagudubuza pafupipafupi.

Izi ″ wodzigudubuza dzenje amapangidwa ndi PVC chitoliro wokutidwa ndi nsalu thovu EVA ZINAWATHERA, choncho ndi sturdier kuposa "miyambo" mkulu-kachulukidwe thovu wodzigudubuza ndi cholimba owonjezera, kugwera m'gulu lolimba thovu wodzigudubuza.

Kunja kwa thovu kuli ndi mawonekedwe osiyanasiyana komanso magawo osalimba, zomwe zimakupatsani mwayi woti muziyang'ana kwambiri pamavuto osiyanasiyana.

Kuphatikiza apo, ali ndi zambiri zambiri zophunzitsira komanso ngakhale laibulale yonse yamavidiyo kukuthandizani kuti mupindule kwambiri ndi odzigudubuza.

Ngati mukufuna chozungulira chopitilira 33cm mutha kugula 66cm GRID 2.0 ndipo ngati mumakonda kupweteka ndikukhala ndi thupi lopangidwa ndi chitsulo 33cm GRID X ndi yanu, kawiri mphamvu ngati GRID yanthawi zonse.

Ichi ndiye chowongolera chodziwika bwino chomwe ndichisankho chabwino kwambiri pa ma gym ndi othamanga ambiri ndipo zosankha zosiyanasiyana zamitundu ndi mawonekedwe zimakupatsani mwayi wosankha mtundu wodzigudubuza apa.

Onani mitundu ya Grid apa

Roller Yapamwamba Kwambiri: Tunturi Yoga Grid

Tunturi wodzigudubuza wapakatikati ndi wofewa mokwanira kuti akupitikitseni kugudubuzika, komabe olimba mokwanira kuti mupereke kupumula kwabwino kwa minofu ngakhale mutazolowera zowawa zakumasulidwa kwanu.

Imagwera m'gulu lofewa.

Chogudubuza chokulirapo ndi chovuta kusunga ndi kunyamula, koma chimakupatsani mwayi wogwiritsa ntchito thupi lanu lonse kapena kuyang'ana timagulu tating'onoting'ono tating'onoting'ono.

Chogudubuzachi mwina sichomwe mumakonda kwambiri mukayamba kuchita zambiri ndi icho ndipo mumadziwa bwino komwe mumakonda.

Imapezeka mu 33 cm kapena 61 cm.

Potsirizira pake mwina mungafune kupita ku china cholimba, koma ndi malo abwino kuyamba, ndipo siofewa kotero kuti muthanso kuphulika nthawi yomweyo ngati mitundu ina yolowera.

Onani apa bol.com

Woyendetsa Bwino Kwambiri Wothamanga: Matchu Sports

Choyendetsa thovu sichiyenera kukhala chodula. Kupatula apo, ndi silinda yokha ya thovu (kapena, chabwino, chonga thovu).

Makulidwe akuthwa kwambiri a MAtchu amapangidwa ndi polypropylene yolimba, yolimba, yopangidwa ndi mawonekedwe owala, motero siyoterera kwambiri ndipo imagwera mgulu lolimba la thovu.

Mwina sikungakupatseni mawonekedwe amtundu, koma pa 33 cm ndiyokwanira kuti masewera anu onse azisowa ndikulimba kuti muthane ndi minofu yanu yolimba komanso mayendedwe anu ndikutuluka kwamagazi kwabwinoko.

Ndi chiyani china chomwe mukufunikira kuti muyambe kapena ngati chozungulira?

Onani mitengo yaposachedwa pano

Choyendetsa bwino kwambiri panjira: Movedo akhoza kupindika

Mumaphunzitsa mukamayenda, sichoncho?

Muyenera kuyamba kugubuduza mukakhala mchipinda chanu cha hotelo.

The Movedo thovu wodzigudubuza imakhala ndi hexagon chipolopolo chatsopano chomwe chimasinthira chozungulira chodzigudubuza chonse ndi silinda m'mimba mwake cha 5,5 ″ kukhala (ochepa) ochepa komanso osavuta kunyamula wodzigudubuza ndipo ndi cholowa chofewa.

The Tiguar ndi 35cm kutalika komwe kumakhala kokwanira kuti igwere kumbuyo kwanu ndikugwira magulu anu akulu akulu ndipo ndiyabwino kwambiri.

Itha kupindidwa kukhala masentimita 13,3 okha ndipo imakwanira mosavuta mukesi yanu.

Movedo ikugulitsidwa pano

Woyendetsa Wopanga Vuto Wakuthamanga: VYPER 2.0 kuchokera ku Hyperice

Hyperice's (komanso yokwera mtengo) yovutitsa thovu ndi yomwe imagwiritsa ntchito.

Nkhani yabwino ndiyakuti, chifukwa cha kunjenjemera, komwe kumatenthetsa minofu yanu ndikuchepetsa kupweteka kwakanthawi kosadzichitira nokha, VYPER 2.0 ndiyofatsa kugwiritsa ntchito ngakhale simunayambepopo kale. (Simuyenera kuchita kugubuduza - kungogwedera kumathandiza kuti minofu ipezenso mphamvu).

VYPER 2.0 siyi yokhayo yomwe imagwedeza thovu pamsika, koma ndiyolimba kwambiri - kunja sikupangidwa ndi thovu, imapangidwa ndi pulasitiki yapadera yolowetsedwa ndi mpweya yomwe imakulitsa kugwedezeka m'malo moyamwa (monga thovu ndingachite).

Ili ndi liwiro lakutetemera katatu komanso batire yama lithiamu yamphamvu kwambiri yomwe imatha mpaka maola awiri, koma siyabwino kwambiri pakukhala ndi bajeti zolimba.

Onani mitengo ndi kupezeka pano

Roller Yabwino Kwambiri Yazanja: Trigger Point Grid STK

Kugubuduza pansi ndi silinda ya thovu mwina sikungakhale kwa inu, koma sizitanthauza kuti simungapeze maubwino ena ndi chida china, monga kochepera kocheperako kochepera ngati The Grid STK.

Mtundu wodzigudubuza wotere umagwira ngati pini yokhotakhota. Mumagwira zogwira ndi manja anu ndikutulutsa minofu ndi manja anu ndi thupi lanu lakumtunda.

Masikono ang'onoang'ono ngati STK ndi olondola kwambiri ndipo amakupatsani mwayi wowongolera kuchuluka kwakanthawi pamalo ena, ndipo akhoza kukhala abwino ngati simungathe kulowa m'malo ena ofunikira kupukutira thovu nthawi zonse.

Zimakhalanso zosavuta kuyenda nawo komanso kutenga malo ochepa kuposa Tiguar.

Komabe, chifukwa mumafunikira manja onse awiri kuti mugwire ntchito ndi zikhomo izi, nthawi zambiri zimangothandiza kuthupi lanu lakumunsi pokhapokha mutakhala ndi wina amene angakutulutsireni minofu yanu yakumtunda.

Onani mtengo waposachedwa apa

Maziko akumasulidwa kwa myofascial

Pogwiritsa ntchito thovu, mumagwiritsa ntchito mphamvu yanu yokoka kuti musinthe kukula kwanu mukamayendetsa thovu ndikupangitsa kuti magazi aziyenda mozungulira ndikutuluka movutikira.

Izi zimatsimikizira kuti minofu yanu imamasulidwa ndipo ndiyabwino kutentha kapena kuziziritsa mukamachita masewera olimbitsa thupi.

Nazi njira zochepa chabe zomwe mungagwiritsire ntchito chowongolera thovu kuti mugwire ntchito yolumikizana ndi zilonda zam'mimba mutayenda mtunda wautali kapena kuti mutulutse zovuta pambuyo pa tsiku lalitali kuofesi.

Chinthu chabwino kwambiri chokhudzana ndi thovu ndikuti mutha kuzisinthiratu pamlingo wanu wololerana komanso mavuto.

Tsopano popeza muli ndi chinthuchi kunyumba, mukuchita chiyani? SMR siyovuta ngati mumvetsetsa mfundo zingapo zofunika.

Pali njira ziwiri zazikulu zomwe mungagwiritse ntchito:

1. kugubuduza uku ndi uku, kuyambitsa mikangano ndi kuthamanga kwa fascia
2. kugwiritsabe bata ndi kukakamizidwa pamalo ena oyambitsa kuwunikira kuti kusungunule mfundo zosafikirika.

Lingaliro lina lofunika kumvetsetsa: Ngati mungadziike nokha pamwamba pa chowongolera, ndikupanga mphamvu yokoka paminyemba, mutha kukulitsa kutikita.

Izi zimatanthawuza kuyang'ana malo olumikizirana ndi thupi lanu pansi: momwe manja anu kapena mapazi anu aliri pafupi ndi chozungulira, m'pamene mumatha kuthandizira thupi lanu komanso kupsinjika kwa minofu.

Pang'ono ndi pang'ono pomwe malo olumikizirana ali, kukakamira kwa minofu yomwe mukugudubuza.

Mwachitsanzo, mukatulutsa zingwe zanu (kumbuyo kwa ntchafu), mutha kuyika miyendo yonse pamwamba nthawi yomweyo, zomwe sizocheperako chifukwa kukakamizidwa kumagawidwa pakati pa miyendo iwiri.

Muthanso kusuntha chozungulira kuti mwendo umodzi ukhale pamenepo ndikugwiritsa ntchito phazi lina pansi (bondo lopindika) kuti muthandizire kulemera kwanu.

Izi zimakulirakulira chifukwa kulemera kwanu kumathandizidwa ndi mwendo umodzi wokha.

Kapena mutha kuchita mwendo umodzi ndikusunga phazi lanu laulere pansi (kulimbitsa), kapena ngakhale kuwoloka mwendo waulerewo pa mwendo wogwiranso ntchito kuti muwonjezere kulemera ndi kupanikizika (kwakukulu kwambiri).

Pangani pulogalamu yanu ndi wokulumunya wa thovu

Njira yowonetsetsa kuti mwagunda magulu akulu akulu ndikumagwira ntchito kuchokera pansi kupita ndi chowongoletsera chithovu:

1. yambani ndi ana a ng'ombe
2. kuposa ndi mikwingwirima
3. kenako glutes (khalani pamwamba pa wodzigudubuza ndi bondo limodzi lowoloka moyang'anizana ndi bondo kuti mutenge glute imodzi panthawi)
4. ndiye tsekani kuti musinthe ma quads
5. ndiye pangani mbali zonse za m'chiuno kuti mupeze tensor fasciae latae (TFL) / iliotibial band (ITB)
6. ndiye mugonere wodzigudubuza pakati kumbuyo kuti mugwire mapewa

Kodi mungagwire kumbuyo kwanu ndi chowongolera thovu?

Sikulimbikitsidwa kupitiliza kumbuyo kwakumapeto chifukwa izi zitha kukulitsa zovuta zama disc.

M'malo mwake, ikani chozungulira mozungulira kuti chiziyenda msana wanu ndikupendeketsa thupi lanu mbali ina kupita mbali imodzi mozungulira, osamala kuti musadutse msana womwewo.

Werenganinso: magolovesi abwino kwambiri a nkhonya olimbitsa thupi ndi maphunziro

Kusamalira ndi kukonza

Kusamalira wodzigudubuza wa thovu sikuyenera kukhala kovuta. Sungani chozungulira chanu chachikulu, kwinakwake kunja kwa dzuwa (thovu lina limathyoledwa ndi kuwala kwa UV).

Osavala zovala zokhala ndi zipi kapena mabatani omwe amatha kuwononga poyendetsa mukamagudubuza.

Mutagwiritsa ntchito, pukutani chowulungawo ndi siponji yonyowa pokonza kapena antibacterial wipes ndikutsuka ndi nsalu yoviikidwa m'madzi a sopo ndikutsuka bwino nthawi ndi nthawi (musati zilowerere monga mafamu ena amatha kuyamwa madzi ndikutenga nthawi yayitali kuti akhazikike). kuyanika).

Momwe tidayesera ndikusankha

Akatswiri athu amavomereza kuti chosanjikiza cha 6-inchi, 36-inchi yoyenda bwino ndiye chida chabwino kwambiri cha SMR, chifukwa ndichopindulitsa kwambiri pamagulu akulu akulu komanso ang'onoang'ono, ndipo itha kugwiritsidwa ntchito ngati chithandizo mukamachita masewera olimbitsa thupi.

Ngakhale ma roller odzifupikitsa ndi yankho lolondola pamagawo ena amthupi, mutha kugwiritsa ntchito odzigudubuza ataliatali kuti mugone bwino kutalika kwake kuti mutambasule bwino minofu yanu yakumbuyo kapena kutambasula kutsogolo kwa thupi lanu.

Ndipo nthawi zambiri, mumafuna zinthu zolimba kwambiri zomwe mungaloleze kupita mozama momwe mungathere. Ophunzitsa ena omwe ndimadziwa amagwiritsa ntchito chitoliro chenicheni cha PVC ndikudumpha thovu palimodzi!

Chotumphukira chokhotakhota, chokhotakhota kapena chosokedwa mwanjira zina chitha kukhala chabwino kuwongolera mfundo (zotchedwa trigger point) kapena kwa munthu amene akufuna kugwira ntchito mozama.

Ndipo chosankha chonyamula m'manja chomwe chimakwanira mu thumba lochitira masewera olimbitsa thupi ndichabwino ponyamula, komanso minofu yaying'ono ngati khosi kapena akakolo, kapena ntchito yothandizana nayo, ngati muli ndi mwayi kuti wina akugwiritseni ntchito.

Koma chifukwa chakuti sungagwire mwamphamvu ndikukakamiza ndi manja ako momwe ungathere pamagudumu (ah, mphamvu yokoka!), Chonyamula m'manja ndibwino ngati chowonjezera ndipo mwina sichabwino kwambiri ngati chozungulira.

Momwemonso, zida zina, monga mipira yolimba ya mphira kapena ma rolling ang'onoang'ono, amapezekanso komanso oyenererana ndi zolinga zenizeni, koma chifukwa cha kulongosoka kwawo sitinaziyang'ane pamayesowa.

Kuti ndisankhe zomwe tidayesa, ndimakhala maola ambiri ndikuwerenga malongosoledwe pa intaneti komanso kuwunikiridwa ndikuwongolera kwamakalata kuchokera kumawebusayiti aku US.

Ndinaganiziranso mbiri yakampani yabwino. Kenako ndidasankha zoyimira zamtundu uliwonse mwa mitundu itatu: yayikulu, yosalala, yayikulu ndi yovekedwa ndi yamanja.

Tidavotera wodzigudubuza aliyense pa:

• Kukula, kuphatikiza m'mimba mwake, kutalika ndi kulemera kwake
• Kuchulukitsitsa potengera kufewa / kulimba
• Pamwamba kapangidwe
• Kukhazikika kowoneka bwino
• Kuchepetsa Kugwiritsa Ntchito / Kugudubuza Mphamvu
• Zogwiritsidwa ntchito moyenera, komanso momwe zimawakwanitsira

Tidawunikiranso chilichonse pazabwino zake, zolakwika zilizonse, komanso kugwiritsidwa ntchito kwathunthu, aliyense payekhapayekha komanso pamapeto pake ngati gulu.

Werengani komanso zonse za ulonda wamasewera kuti mupeze zochulukirapo pantchito yanu.

Joost Nusselder, woyambitsa wa referee.eu ndi wotsatsa malonda, bambo ndipo amakonda kulemba zamitundu yonse yamasewera, komanso adasewera masewera ambiri kwa moyo wake wonse. Tsopano kuyambira 2016, iye ndi gulu lake akhala akupanga zolemba zothandiza ma blog kuti athandize owerenga okhulupirika pamasewera awo.