6 akanakisa emitambo foam mafuruji eangu myofascial release massage

Kana usiri kushandisa furo chinotenderera zvakadaro, iwe unofanirwa kunyatso tanga.

Furo roller nzira iri nyore kudzidza uye mafuro anotenderera anogona kubatsira kuvandudza kushanduka kwako uye simba uye nekukurumidza mhasuru kupora.

Ndiro rudzi rwechinhu chinonzwa kunetsa kana uchizviita, pamwe zvinorwadza zvishoma, asi iwe unotarisira kuzviita zuva rese kuti ndikupe iko kunzwa kwe "kuvhurika" mumhasuru dzako.

Kune vanhu vazhinji kwazvo vandinonzwa kuti dai vakawana makore apfuura aya. Uye kunyangwe iwe ukaita yakawanda yekudzidzira simba uye uchida kupora nekukurumidza, kana kugara kuseri kwedhesiki uye kuwana mutsipa wakaomarara.

Kutenderera pane yako yakapfava tishu inoita zvishamiso nezve manzwiro aunoita.

Asi kunze kwekunge iwe uchida kushandisa iyo grubby yemahara-kune-ese ma roller pamunzvimbo yako yekurovedza muviri, iwe ungangodaro waisa mari mune yako wega roller.

Saka: Ndeapi eanenge gumi nemakumi mana nemakumi mana nemana emakumi mana nemana emakumi mana nemaviri mafuro anotenderera pamusika iwe yaunofanira kutenga?

Tinosarudza uku kusarudzwa kweThe Grid furo mafuro. Iyi inozove yako yekuenda-kutenderera kana iwe uchinge wapinda mairi, asi zvakare iri huru yekupinda poindi yevatangi.

Heano mamwe maekisesaizi aungaite nawo:

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Isu tichavhara zvakapfuurira pasi kune iwo anotenderera, asi zvakare mashoma mashoma ayo akakwana kune chaiwo mamiriro.

Unosarudza sei furo roller?

Pane zvinhu zvitatu zvekufunga nezvazvo kana uchitenga yakakwana foam roller:

• kuwanda
• fomati
• unaku

The chikuru hunhu - arambe achirema. Iyo denser foam roller inopa zvirinani kumanikidza kwemhasuru mapfundo, ayo anogona kupa zvirinani kuburitswa.

Nekudaro, kana iwe uri mutsva mukusvetuka kwemhasuru kana kutadza kushivirira huwandu hwakawanda hwekumanikidza (kana kurwadziwa / kusagadzikana), pamwe hauzokwanisi kuisa iko kumanikidza kwenguva yakareba kuti uwane "zororo remhasuru," saka vanotanga vanofanira kusarudza yakaderera dense roll.

Paunenge iwe wasarudza iyo density, unogona kuenderera kune saizi uye dhizaini.

Saizi yefuro chinotenderera

Mafuro anotenderera anouya nemhando dzakasiyana, asi iwe uri kunyatsotarisa pazvikamu zviviri: refu (shoma 3 ″) kana ipfupi (isingasviki 2 ″).

• Makuru ma roller anokwanisa kushandiswa kuburitsa mhasuru dzakakura senge quads, hamstrings uye mhasuru dzemhuru pamativi ese panguva imwe chete.
• Zvidiki zvidimbu zviri nani kunongedza nzvimbo diki (uyezve ivo vari nyore kufamba nadzo zvakare nekuti ivo, zvakanaka, zvidiki)

Iwo maratidziro efuro rako roller

Zvekugadzirwa, iwe zvakare une (zvakakosha) maviri mapoka, akatsetseka uye magadzirirwo:

• Smooth rollers anoshandisa kumanikidza zvakaenzana pamusoro penzvimbo
• Maumbirwo ematanho anogona kuisa kumanikidza kwakanyanya pane chaiwo mapoinzi mumhasuru yako. Izvi zvinogona kuve zvakanaka kana iwe uchida kudzika kwetsandanyama kutandara, uye kwete zvakanyanya kana usingade kurwadziwa.

VaNewbies vanofanirwa kusarudza mitsetse isina kutsetseka uye vanoshanda nzira yavo kusvika kumagadzirirwo, kana vachida, asi veterans havafanirwe kunzwa kuti dhizaini idanho rinodiwa - zvakanyanyisa pamusoro pezvaunoda.

Ndiani anotenderera furoo akagadzirirwa?

Kupenga furo kune anenge munhu wese.

Iyo hunyanzvi hwekuzvimiririra-myofascial kuburitswa (SMR), kana kuzvidzora-wega, kurebesa iyo fascia inovhara mhasuru, iyo, kana ichirambidzwa, inogona kukonzera kushushikana kwemhasuru uye kunamatira (mapfundo).

Ndozvamunotambura nazvo nemitsipa yakaoma.

Zvichitaurwa zvakapfava, furo chinotenderera ndiyo yekukwiza maoko, uye kwete maoko senge ari mumhasuru dzako dzeruoko, asi sevanhu vasina mari inokwana kuenda kuna masseur kazhinji.

Nekunangisa mapoka emhasuru uye kushandisa zvese simba (kuiswa kwemhasuru pamusoro peiyo roller) uye kukweshera (iko kutenderera kufamba), unogona kunyatso sunungura matissue akaomarara.

ari kupora furo kwakanakira:

• chero munhu anogara zvakanyanya (iyo fascia inogona kusimbisa nekuti unogara kwenguva refu),
• chero munhu anofamba zvakanyanya (iyo fascia inogona kugara munzvimbo yekuzorora mushure mekushandiswa zvakanyanya), uye
• chero munhu anoda kuita kudzidziswa kwesimba (iyo fascia inogona kuomerera mukupindura kuwanda kwebasa, uye inogona zvakare kunetsekana mune dzimwe nzvimbo kutsiva mhasuru dzakashanda zvakanyanya).

Zvakadii nezve vibrating furo rollers?

Kuenzaniswa nesarudzo yedu yepamusoro, iwo anodedera mafuro anotenderera atakaedza ese madiki uye anodhura.

Mumakore mashoma apfuura, akati wandei anodedera mafuro anotenderera (akagadzirwa nemabhatiri-anofambisa mota) akaonekwa pamusika, nemitengo iri kukwira.

Asi kusvika parizvino taona kuti kune vanhu vazhinji havasi kurarama zvinoenderana nezvaunoda kuita navo uye zvanyanya humanyepo.

Kunze kwekunge iwe uchida kushanda zvakanyanya semumhanyi wepamusoro.

Nekudaro, iyo mhedzisiro yekuwedzera vibration kune SMR inoramba yakanyanya isina kudzidza. Wemusoro wenyaya wongororo dzakaratidza kuti kudedera kunogona kubatsira kupora uye / kana kudzikisira kusagadzikana uchikunguruka.

Ini handigone kukuudza kuti ichabatsira, asi vanhu vakambozviedza uye zvakanyanya kuchida kana kunzwa sekunge zvinobatsira.

Kana vanhu vachinakidzwa nekunakidzwa kwekunzwa, ivo vanowanzo kukomberedza kwenguva yakareba uye kazhinji, izvo zvinogona kuwedzera ekurapa mhedzisiro yekuzvimisikidza.

Wepamusoro 6 Akanyanya Foam Roller Akaongororwa

Iye zvino zvauri kuziva zvekutarisa, ngatipfuurire padanho rinotevera, kuongorora kwedu kweakanakisa mafuru roller.

Yakanakisa furo roller yevashandisi vepamberi: GRID kubva kuTriggerPoint

TriggerPoint's GRID foam roller isarudzo yakanakisa kana iwe uchimonera kazhinji.

Iyi 13 ″ hollow roller inogadzirwa kubva kuPVC pombi yakaputirwa nemagetsi EVA foam, saka yakasimba pane "yechinyakare" yakakwira-density furo roller uye inowedzera yakasimba, inowira mune yakaoma furo roller chikamu.

Kunze kweiyo furo kune akasiyana magadzirirwo uye nzvimbo dzekuwandisa, zvichikubvumidza iwe kunyatso tarisa pane akasiyana matambudziko nzvimbo.

Uyezve, ivo vane yakawanda yekudzidzira ruzivo uye kunyangwe raibhurari yese yevhidhiyo kukubatsira iwe kuwana zvakanyanyisa kubva kune iwo anotenderera.

Kana iwe uchida roller yakatetepa kupfuura 33cm unogona kutenga iyo 66cm GRID 2.0 uye kana iwe uchida kurwadziwa uye uine muviri wakagadzirwa nesimbi iyo 33cm GRID X ndeimwe yako, yakapetwa kaviri simba senge yakajairwa GRID.

Iyi ndiyo yakasarudzika roller ndiyo sarudzo yepamusoro kune vakawanda majimu uye vatambi uye sarudzo dzakasiyana dzemasikisi uye magadzirirwo anonyatso kukubvumidza iwe kusarudza iyo mhando ye roller pano.

Wona iyo Grid modhi pano

Yakanakisa Yakachipa Foam Roller: Tunturi Yoga Grid

Tunturi's medium density roller iri nyoro zvakakwana kuti urambe uchikunguruka, asi wakasimba zvakakwana kuti upe hunhu hwakanaka kutandara kwemhasuru kunyangwe mushure mekunge wajaira kurwadziwa kwekusunungurwa-kwako-kwenyaya.

Ichokwadi inowira mune yakapfava furo roller chikamu.

Roller rakakura rinorema kuchengeta nekutakura, asi rinokupa kugona kuita muviri wako wese kana kutarisa kumapoka madiki emhasuru.

Iyi roller ingangodaro isiri yako yaunofarira roller paunotanga kuishandisa zvakanyanya uye iwe unoziva zvirinani pane zvaunofarira zviripo.

Inowanikwa mu33 cm kana 61 cm.

Pakupedzisira iwe ungangoda kukwira kukwira kune chimwe chinhu chakasimba, asi inzvimbo huru yekutanga, uye haina kupfava zvekuti unobva wakurumidza kuiburitsa semamwe mamodheru-ekupinda mamodheru.

Tarisa uone pano pa bol.com

Yakanakisa Fitness Roller Yekumhanya: Matchu Sports

Iyo furo roller haifanirwe kunge ichidhura. Mushure mezvose, ingori humburumbira yefuro (kana, hazvo, furo-senge zvinhu).

Iyo yakakwira-density MAtchu foam roller inogadzirwa neyakaomarara, yakasimba, yakaumbwa polypropylene, iyo ine mwenje pamusoro pekugadzirwa, saka haina kunyanya kutsvedza uye inowira mune yakaoma furo roller chikamu.

Iyo pamwe haizokupe mameseji poindi, asi pa33 cm yakakura zvakakwana kune yako yese mitambo yaunoda uye yakaoma zvakakwana kunongedza yako mitsipa yakaoma uye huwandu hwekufamba pamwe neropa kuyerera kuri nani.

Ndezvipi zvimwe zvaunoda kuti utange kana se spare roller?

Tarisa mitengo yazvino pano

Yakanakisa furo roller yekufamba: Movedo foldable

Iwe unodzidzisa kana uchifamba, handiti?

Zvakanaka, iwe unofanirwa kutanga kutenderera kana iwe ukagara muhotera yako kamuri.

Iyo Movedo foam roller inoisa hunyowani hexagon shell inoshandura zviri nyore iyi yakazara inoshanda roller ine 5,5 ″ humburumbira dhayamita kuita (yakati rebei) yakatetepa uye yakapusa kurongedza roller uye yakapfava furo roller.

Iyo Tiguar ndeye 35cm kureba iyo yakareba zvakakwana kutsvedza pasi musana wako uye kubatanidza mazhinji ako makuru emhasuru mapoka uye iri chaizvo yepamusoro mhando.

Inogona kupetwa kusvika pamasendimita gumi nematatu chete uye saka inokwana zviri nyore musutukezi yako.

Iyo Movedo iri kutengeswa pano

Yakanakisa Vibrating Foam Roller: VYPER 2.0 kubva Hyperice

Hyperice's yakasimba (uye inodhura) inodedera furo roller ndiyo inoshandiswa nehunyanzvi.

Nhau dzakanaka ndedzekuti, nekuda kwekudengenyeka, kunodziisa mhasuru dzako uye kunoderedza marwadzo eakajairwa asiri-vibrating self-myofascial kuburitswa, iyo VYPER 2.0 ine hunyoro hwakaringana kushandisa kunyangwe iwe usati wambotenderera kare. (Haufanire kumonera - iko kudengenyeka kwega kunobatsira kupora kwemhasuru).

Iyo VYPER 2.0 haisiriyo yega inodedera furo roller pamusika, asi ndiyo yakanyanya kusimba - yekunze haina kugadzirwa nefuro, yakagadzirwa nepurasitiki yakakosheswa nemhepo inosimudzira kudedera pane kuibata. ndaizoita).

Iyo ine matatu ekumhanyisa kumhanya uye yakakwira-inokwenenzverwa rechargeable lithium bhatiri iyo inogara kusvika maawa maviri, asi haisi iyo yakanyanya kunaka kune akaomesesa mabhajeti.

Tarisa mitengo yazvino kwazvo uye kuwanikwa pano

Akanakisa Ruoko Furo Roller: Trigger Point Iyo Grid STK

Kukungurutsira pasi nefilinda yesimbi kunogona kunge kusiri kwako, asi izvo hazvireve kuti haugone kuwana mabhenefiti nechimwe chishandiso, senge diki, rakatetepa masaja roller senge Iyo Grid STK.

Rudzi urwu rweiri roller inoshanda sepini inotenderera. Unobata bata nemaoko ako wobuditsa mhasuru nemaoko ako nemuviri wepamusoro.

Slim rolls senge STK yakanyatsojeka uye inokutendera iwe kudzora zvirinani huwandu hwekumanikidza mune imwe nzvimbo, uye inogona kuve yakanaka kana iwe usingakwanise kupinda mune dzimwe nzvimbo dzinodiwa kuti ugare uchipomba furo.

Izvo zvakare zvakareruka zvakanyanya kufamba nazvo uye kutora kunyange shoma nzvimbo kupfuura iyo Tiguar.

Nekudaro, nekuti iwe unoda maoko maviri kuti ushande nemapini aya, iwo anowanzo batsira chete kune rako repasi muviri kunze kwekunge iwe uine mumwe munhu anogona kuburitsa yako yepamusoro muviri mhasuru iwe.

Tarisa mutengo uchangoburwa pano

Nheyo dzekusunungurwa kwemyofascial

Uine furo chinotenderera iwe unoshandisa yako wega uremu + giravhiti kugadzirisa iyo intension level panguva yako furo roller chikamu uye nekuona irinani kuyerera kweropa nekudzokera nekudzoka pamusoro penzvimbo yakaoma.

Izvi zvinoita kuti mhasuru dzako dziburitswe uye dzakakwana kuti dziye kana kutonhodza pasi panguva yekurovedza muviri.

Hedzino dzimwe nzira dzinoverengeka dzaungashandise furo roller kuti ushandise pamaronda anorwadza mushure mekufamba kwenguva refu kana kusunungura kusagadzikana mushure mezuva refu pahofisi.

Chinhu chakanakisa nezve furo chinotenderera ndechekuti iwe unogona kunyatso kuchinjisa kune ako ega mazinga ekushivirira nedambudziko nzvimbo.

Iye zvino zvaunenge uine chinhu ichi kumba, chii chauri kuita nacho? SMR haina kuomarara kana iwe uchinzwisisa mashoma akakosha mazano.

Pane maitiro maviri akakosha aunogona kushandisa:

1. kutenderera kumashure uye mberi, zvichikonzera kukakavara uye kumanikidza kumanikidza kweiyo fascia
2. Kubata wakadzikama uye kumanikidza mune yakatarwa nzvimbo yekutangisa kunongedza kuti isungunure iwo akaomarara-kusvika-mapfundo.

Iyo imwe pfungwa yekutanga kuti unzwisise: Kana iwe ukazviisa iwe pamusoro peiyo roller, nekugadzira giravhiti yakawandisa pane mhasuru, unogona kuwedzera kusimbisa kukwiza muviri.

Izvi zvinowanzoreva kutarisa nzvimbo dzekubata dzemuviri wako pamwe nepasi: iko kuswedera kwemaoko ako kana tsoka kune roller, paunowedzera kutsigira muviri wako uye zvakanyanya kusimba kumanikidza kwemhasuru pane roller.

Izvo zvishoma uye zviri kure nekudyidzana nzvimbo dzekusangana dziri, iko kwakanyanya kumanikidza pamhasuru yauri kutenderera.

Semuenzaniso, paunoburitsa mahudyu ako (kumashure kwehudyu), unogona kuisa makumbo ese kumusoro kumusoro panguva imwe chete, izvo zvisinganyanye kusimba nekuti kumanikidza kunogoverwa pakati pemakumbo maviri.

Iwe unogona zvakare kufambisa iro rinotenderera zvekuti gumbo rimwe chete riri pariri uye shandisa rimwe rutsoka pasi (rakakotama ibvi) kutsigira humwe huremu hwako.

Izvi zvinowedzera zvakanyanya nekuti huremu hwako hunotsigirwa negumbo rimwe chete.

Kana iwe unogona kuita rimwe gumbo uye chengeta tsoka yako yemahara nzira yese kubva pasi (kusimbisa iyo), kana kutoyambuka iro gumbo remahara pamusoro pegumbo rakashanda kuti uwedzere huremu nekumanikidza (kwakanyanya kwazvo).

Gadzira chirongwa neako foam roller

Maitiro chaiwo ekuti uve nechokwadi chekuti wabaya ese makuru mapoka emhasuru ndeyekushanda kubva pasi kumusoro neapuro roller.

1. tanga nemhuru
2. kupfuura nenyundo
3. ipapo glutes (gara pamusoro pe roller imwe ankle yakayambuka yakatarisana nemabvi kuti ubate glute imwe panguva)
4. wobva flip kugadzirisa quads
5. wobva waita mativi ehudyu kuti uwane iyo tensor fasciae latae (TFL) / iliotibial band (ITB)
6. wobva warara pamusoro pe roller iri pakati kumashure kuti ubate mapendekete

Unogona here kushanda yako yepazasi musana nefuro roller?

Kazhinji hazvikurudzirwe kupeta pamusoro peshure kumashure sezvo izvi zvinogona kuwedzera matambudziko edisc.

Panzvimbo iyoyo, isa iroller kureba kuitira kuti ifambe kureba kwemusana wako nekurerekera muviri wako kubva parutivi kuenda kune rumwe rutivi kutenderedza rumwe rutivi panguva, uchichenjerera kuti usapfuure pamusoro pemusana pachezvayo.

Verenga zvakare: magirafu akanakisa etsiva ehutano uye kurovedza

Kuchengetedza uye kugadzirisa

Kuchengeta furo rako rinotenderera hakufanirwe kunge kwakaoma. Chengetera yako hombe roller yakatwasuka, kumwe kunze kwezuva rakananga (mamwe mafoira anogona kutyorwa ne UV UV).

Usapfeke nguwo dzine zipi kana mabhatani anogona kuparadza pamusoro pe roller kana iwe uchimonera.

Mushure mekushandisa, pukuta chinotenderera nesiponji ine hunyoro kana antibacterial wipes uye uichenese nemucheka wakanyikwa mumvura ine sipo uye sukurudza zvakanaka nguva nenguva (usanyorovese semamwe mafuro anogona kutora mvura uye kutora nguva yakareba kumisikidza). kuoma).

Maedzo atakaedza uye kusarudza

Nyanzvi dzedu dzinobvumirana kuti yakatetepa 6-inch, 36-inch refu roller ndiyo yakanyanya kunaka turu yekushandisa yeSMR, sezvo iri iyo inoshandisirwa kune ese makuru uye madiki masumbu emisumbu, uye inogona kushandiswa senge rutsigiro mukushanda kwako.

Nepo mapfupi ma rollers ari iwo mhinduro kwayo yezvimwe zvikamu zvemuviri, unogona chete kushandisa maRoller marefu kuti uvate zvakanaka pamwe nehurefu hwavo kumonyorodza musana wako kumashure kana kutambanudza kumberi kwemuviri wako.

Uye muzviitiko zvakawanda, iwe unoda izvo zvinhu zvakaomarara zvaunogona kubvumidza kuti uende zvakadzika sezvinobvira. Vamwe varairidzi vandinoziva vanoshandisa chaiyo PVC pombi uye vanodarika furo zvachose!

Bumpy, rakakwenenzverwa, kana rimwe rakapetwa rakagadzirwa roller rinogona kuve rakanakira kunongedza chaiwo mapfundo (anozivikanwa seanotamisa poindi) kana kune mumwe munhu anoda kushanda zvakadzama.

Uye sarudzo yakachengetwa inokodzera muhombodo yekurovedza muviri yakakosha pakutakurika kwayo, pamwe nemhasuru diki senge mutsipa wako kana makumbo, kana yebasa revakabatana, kana iwe uine rombo rakaringana kuti mumwe munhu ashandise iyo roller pauri.

Asi nekuda kwekuti iwe haugone kumanikidza kumanikidza kusunda nemaoko ako sezvaunogona kurara pane roller (ah, giravhiti!), Ruoko rwakabata zviri nani sekuwedzera rubatsiro uye pamwe haisi yakanakisa seyako yekutanga roller.

Saizvozvowo, zvimwe zvishandiso, senge akasimba mabara emabhora kana zvidiki zvidiki, zvinowanikwa uye zvinokodzera zvinangwa chaizvo, asi nekuda kwehunyanzvi hwavo hatina kuvatarisa pakuyedzwa uku.

Kusarudza zvigadzirwa zvatakaedza, ndakapedza maawa ndichiverenga online tsananguro uye wongororo uye edhiyo yekukurudzira kubva kuUS saiti.

Ini zvakare ndafunga mukurumbira wemakambani ehunhu. Ipapo ini ndakasarudza anomiririra zvigadzirwa zvemhando imwe neimwe yemhando nhatu: hombe, dzakatsetseka, hombe uye dzakagadzirwa uye ruoko rwakabata.

Isu takayera roller imwe ye:

• Saizi, kusanganisira dhayamita, kureba uye huremu
• Kuwandisa kwevanhu maererano neunyoro / kusimba
• Pamusoro magadzirirwo
• Kuonekwa kusimba
• Kurerukirwa kwekushandisa / kutenderera kugona
• Inotarisirwa uye yakanakisa kushandiswa, uye kuti inozvizadzisa sei

Isu takaongorora zvakare yega yega kune ayo akanakisa maficha, chero zvikanganiso, uye zvakazara mashandisirwo, zvese ari ega uye pakupedzisira seboka.

Verenga zvakare zvese nezvewatch yemitambo kuti uwane zvakatowanda kubva pakubata kwako.

Joost Nusselder, muvambi weerefesi.eu mushambadzi wemukati, baba uye anoda kunyora nezvemarudzi ese emitambo, uye akatambawo mitambo yakawanda iye huzhinji hwehupenyu hwake. Zvino kubva 2016, iye nechikwata chake vanga vachigadzira zvinobatsira blog zvinyorwa zvekubatsira vaverengi vakavimbika nemitambo yavo yemitambo.