Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Uma ungasebenzisi i-roller yamagwebu vele kufanele uqalise.
Inqubo yama-foam amagwebu kulula ukuyifunda futhi amasondo egwebu angakusiza ukuthuthukisa ukuguquguquka kwakho namandla namandla kusheshise ukululama kwemisipha.
Luhlobo lwento ezwa ukuthi iyacasula uma uyenza, mhlawumbe ibuhlungu kancane, kepha ubheke phambili ukuyenza usuku lonke ukukunikeza lowo muzwa "wokuvuleka" emisipheni yakho.
Baningi kakhulu abantu engizwa sengathi bafisa sengathi ngabe batholile kule minyaka edlule. Futhi noma ngabe uqeqesha kakhulu amandla futhi ufuna ukululama ngokushesha, noma uhlale ngemuva kwedeski bese uthola intamo eqinile.
Ukugaya izicubu zakho ezithambile kwenza izimanga ngendlela ozizwa ngayo.
Kepha ngaphandle kokuthi ufuna ukusebenzisa ama-grubby free-for-all rollers ejimini yangakini, kufanele utshale imali ku-roller yakho.
Ngakho-ke: Yimaphi ama-roller angama-foam angama-10.348 emakethe okufanele uwathenga?
Siyakhetha lokhu kukhethwa kwama-roller we-The Grid. Lokhu kuzoba i-go-roller yakho uma usungene kuyo, kepha futhi kuyindawo enhle yokungena yabaqalayo.
Nazi ezinye izivivinyo ongazenza ngayo:
Sizomboza ngokuya phansi kuma-roller, kepha futhi nokuningi okuningana okuphelele ezimweni ezithile.
| i-foam roller | Izithombe |
|---|---|
| I-roller ye-foam ehamba phambili yabasebenzisi abaphambili: I-GRID kusuka ku-TriggerPoint |
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| I-roller eshibhile ehamba phambili eshibhile: Igridi yeTunturi Yoga |
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| I-roller yokuzivocavoca ehamba phambili yokugijima: Matchu Ezemidlalo |
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| I-roller yegwebu ehamba phambili yokuhamba: I-Movedo iyagoqeka |
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| I-roller roller ekhuluphele kakhulu: I-VYPER 2.0 evela ku-Hyperice |
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| I-roller yesandla ehamba phambili yesandla: I-Trigger Point I-Grid STK |
|
Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
- 1 Ukhetha kanjani i-roller foam?
- 2
- 3 Ubani ukugoqa amagwebu okuhloselwe yena?
- 4
- 5
- 6
- 7
- 8
- 9 Kuthiwani ngama-roller rollers amagwebu?
- 10
- 11
- 12
- 13
- 14
- 15 Ama-Roller ama-Foam aphezulu angama-6 aphezulu abuyekeziwe
- 15.1 I-roller ye-foam ehamba phambili yabasebenzisi abaphambili: I-GRID evela ku-TriggerPoint
- 15.2 I-Foam Roller Eshibhile Ehamba phambili: I-Tunturi Yoga Grid
- 15.3 I-Best Fitness Roller Yokugijima: IMatchu Sports
- 15.4 Iroli roller ehamba phambili yokuhamba: I-Movedo iyagoqeka
- 15.5 I-Roller ye-Foam ehamba phambili kakhulu: I-VYPER 2.0 evela ku-Hyperice
- 15.6 Isilawuli Esihamba Phambili Sesandla: I-Trigger Point I-Grid STK
- 16 Izisekelo zokukhululwa kwe-myofascial
Ukhetha kanjani i-roller foam?
Kunezici ezintathu okufanele uzicabangele lapho uthenga i-roller foam ephelele:
- ukuminyana
- ifomethi
- ukuthungwa
Isici esiyinhloko ubukhulu. I-roller eshisayo ye-foam inikeza ukucindezelwa okungcono kwamafindo emisipha, okunganikeza ukukhululwa okungcono.
Kodwa-ke, uma umusha ekuzigingqeni kwemisipha noma ungakwazi ukubekezelela ukucindezela okukhulu (noma ubuhlungu / ukungakhululeki), mhlawumbe ngeke ukwazi ukusebenzisa ukucindezela isikhathi eside ngokwanele ukufeza "ukukhululeka kwemisipha," ngakho-ke abaqalayo kufanele bakhethe iroli elincane kakhulu.
Lapho usukhethe ukuminyana, ungaqhubekela kusayizi nokuthungwa.
Osayizi be-roller foam
Ama-roller ama-foam eza ngosayizi ohlukile, kepha ubheka izigaba ezimbili: ende (ubuncane 3 ″) noma mfushane (ngaphansi kuka-2 ″).
- Ama-roller amakhulu angasetshenziselwa ukukhipha imisipha emikhulu efana ne-quads, imisipha kanye nemisipha yethole ezinhlangothini zombili ngasikhathi sinye
- Ama-rollers amancane angcono ekukhombiseni izindawo ezincane (futhi kulula nokuthi uhambe nazo ngoba, zincane, zincane)
Ukuthungwa kwe-roller roller yakho
Ngokuthungwa, futhi une (empeleni) izigaba ezimbili, bushelelezi nokuthungwa:
- Ama-rollers abushelelezi afaka ingcindezi ngokulinganayo endaweni
- ama-roller wokuthungwa angabeka ingcindezi eyengeziwe kumaphuzu athile emisipheni yakho. Lokhu kungaba kuhle uma ufuna ukuphumula kwemisipha okujulile, futhi kungabi kuhle kangako uma ungabuthandi ubuhlungu.
Abasanda kufika kufanele bakhethe imiqulu ebushelelezi futhi basebenze benyukele ekuthungeni, uma befuna, kepha omakadebona akufanele babone sengathi ukuthungwa kuyisinyathelo esidingekayo - kungcono kakhulu ngokuncamelayo.
Ubani ukugoqa amagwebu okuhloselwe yena?
Ukugoqa amagwebu kungenxa yawo wonke umuntu.
Kuyindlela yokukhishwa kwe-self-myofascial release (SMR), noma ukuzilolonga ngokwakho, ukwelula i-fascia emboza imisipha, okuthi, uma ivinjelwe, ingadala ubunzima bemisipha nokubambelela (amafindo).
Yilokho okuphethwe yimisipha eqinile.
Kalula nje, iroli elinamagwebu liyisichuse sezingalo, hhayi izingalo njengasemisipheni yezingalo zakho, kepha njengabantu abangenayo imali eyanele yokuya kumasseur kaningi.
Ngokukhomba amaqembu emisipha futhi usebenzise womabili amandla adonsela phansi (ukubekwa kwemisipha ngaphezulu kwe-roller) nokungqubuzana (ukunyakaza okugudlukayo), ungazikhulula ngempumelelo izicubu eziqinile.
- noma ngubani ohlala kakhulu (i-fascia ingaqina ngoba uhlala isikhathi eside kakhulu),
- noma ngubani ohamba kakhulu (i-fascia ingahlala endaweni yokuphumula ngemuva kokusetshenziswa kakhulu), futhi
- noma ngubani othanda ukuqeqeshelwa amandla (i-fascia ingaqina ngokuphendula ukusebenza ngokweqile, futhi futhi kungashuba kwezinye izindawo ukukhokhela imisipha esetshenzisiwe ngokweqile).
Kuthiwani ngama-roller rollers amagwebu?
Uma kuqhathaniswa nokukhethwa kwethu okuphezulu, ama-roller roller ashukumisayo esiwahlolile onke mancane futhi ayabiza.
Eminyakeni embalwa edlule, kuvele imakethe ezinama-roller ezinama-foam (ezinama-motors asebenzisa ibhethri) emakethe, ngamanani anyukayo.
Kepha kuze kube manje sithole ukuthi kubantu abaningi abenzi ngokuvumelana nalokho ofuna ukukwenza nabo futhi kungukuzikhukhumeza okukhulu.
Ngaphandle kokuthi ufuna ukusebenza kanzima njengomdlali osezingeni eliphezulu.
Kodwa-ke, imiphumela yokwengeza ukudlidliza ku-SMR ihlala ingafundiwe. Ukubuyekezwa kokuzithoba kuphakamise ukuthi ukudlidlizela kungasiza ukululama kanye / noma kwehlise ukungakhululeki ngenkathi kugingqika.
Angikwazi ukukutshela ukuthi kuzosiza, kepha abantu bayizamile futhi bayayithanda kakhulu noma bazizwe sengathi kuyasiza.
Lapho abantu bethokozela umuzwa wokudlidlizela, maningi amathuba okuthi bagingqe isikhathi eside futhi kaningi, okungakhulisa imiphumela yokwelashwa kokuzihlikihla.
Ama-Roller ama-Foam aphezulu angama-6 aphezulu abuyekeziwe
Manje njengoba wazi ukuthi yini okufanele uyibheke, ake siqhubekele esinyathelweni esilandelayo, ukubuyekeza kwethu ama-roller amahle kakhulu amagwebu:
I-roller ye-foam ehamba phambili yabasebenzisi abaphambili: I-GRID evela ku-TriggerPoint
Iroli foam ye-GRID evela kuTriggerPoint kuyisinqumo esihle kakhulu uma ugoqa njalo.
Le roller engu-13 ″ engenalutho yenziwa ngepayipi le-PVC eligoqwe ngogwebu lwe-EVA olubunjiwe, ngakho-ke luqinile kuneroller "yendabuko" ephakeme kakhulu yesigaxa nokuqina okuthe xaxa, okuwela esigabeni esinzima se-foam foam.
Ingaphandle le-foam linezindlela ezahlukahlukene zokwakheka nobuningi, okukuvumela ukuthi ugxile kakhulu ezindaweni ezinenkinga ezahlukahlukene.
Ngaphezu kwalokho, banemininingwane eminingi yokuqeqesha ngisho umtapo wevidiyo ophelele ukukusiza ukuthi uthole okuningi kuma-roller.
Uma udinga i-roller enkulu kuno-33cm ungathenga i-66cm GRID 2.0 futhi uma uthanda izinhlungu futhi unomzimba owenziwe ngensimbi i-33cm GRID X ingeyakho, iphindwe kabili amandla njenge-GRID ejwayelekile.
Le yi-roller yakudala okuwukukhetha okuphezulu kumajimu amaningi nabasubathi futhi izinketho ezahlukahlukene zosayizi nokwakheka zikuvumela ukuthi ukhethe uhlobo lwe-roller lapha.
I-Foam Roller Eshibhile Ehamba phambili: I-Tunturi Yoga Grid
I-roller yesilinganiso esiphakathi sikaTunturi ithambe ngokwanele ukukugcina ugingqika, kepha iqinile ngokwanele ukuhlinzeka ukuphumula kwemisipha okuhle nangemva kokuba ujwayele ubuhlungu bokukhishwa okuzimele.
Impela iwela esigabeni esithambile se-foam foam.
Iroli enkudlwana kunzima ukuyigcina nokuphatha, kepha ikunikeza amandla okukhipha wonke umzimba wakho noma ugxile emaqenjini amancane emisipha.
Le roller mhlawumbe akuyona i-roller yakho oyithandayo lapho uqala ukwenza okuningi ngayo futhi wazi kangcono lapho okuthandayo khona.
Itholakala ngo-33 cm noma ngo-61 cm.
Ekugcineni mhlawumbe uzofuna ukukhuphukela entweni eqinile, kepha yindawo enhle yokuqala, futhi ayithambile kangangoba uzoyikhipha masinyane njengamamodeli ezingeni lokungena.
I-Best Fitness Roller Yokugijima: IMatchu Sports
Iroli yegwebu akudingeki ibize. Ngemuva kwakho konke, kumane kuyisilinda sogwebu (noma, kahle, okokufana okufana nogwebu).
Isigaxa se-MATchu se-high-density MAtchu senziwe nge-polypropylene eqinile, eqinile, ebunjiwe, enokukhanya okukhanyayo ebusweni, ngakho-ke ayisheleli kakhulu futhi iwela esigabeni esinzima se-foam foam.
Cishe ngeke ikunikeze amaphuzu wesitayela, kepha ku-33 cm inkulu ngokwanele kuzo zonke izidingo zakho zezemidlalo futhi inzima ngokwanele ukukhomba imisipha yakho eqinile nobubanzi bokuhamba ngokuhamba kwegazi okungcono.
Yini enye oyidingayo ukuze uqale noma njenge-roller eyisipele?
Bheka izintengo zakamuva lapha
Iroli roller ehamba phambili yokuhamba: I-Movedo iyagoqeka
Uqeqesha lapho usohambweni, akunjalo?
Yebo, kufanele okungenani uqale ukuzigingqa lapho uhlala egumbini lakho lehhotela.
I-Movedo foam roller ifaka igobolondo elisha leheksagoni eliguqula kalula le roller esebenza ngokugcwele ngobubanzi besilinda esingu-5,5 ″ ibe yiroli (encane) encane futhi okulula ukuyipakisha futhi iyi-roller foam ethambile.
I-Tiguar ingama-35cm ubude obude ngokwanele ukuthi ungashelela phansi emhlane wakho futhi uhlanganyele amaqembu akho amakhulu emisipha futhi iyikhwalithi ephezulu impela.
Ingagoqwa ibe ngu-13,3 cm kuphela ngakho-ke ingena kalula kupotimende lakho.
I-Roller ye-Foam ehamba phambili kakhulu: I-VYPER 2.0 evela ku-Hyperice
I-foam roller eshubile (futhi ebiza kakhulu) ye-Hyperice yilokho okusetshenziswa yizinzuzo.
Izindaba ezimnandi ukuthi, ngenxa yokudlidliza, okufudumeza imisipha yakho futhi kunciphise ubuhlungu bokukhishwa kwe-self-myofascial ejwayelekile, i-VYPER 2.0 imnene ngokwanele ukuyisebenzisa noma ungakaze ugingqe ngaphambili. (Akudingeki nokuthi ugoqwe - ukudlidliza nje kusiza ukululama kwemisipha).
I-VYPER 2.0 akuyona ukuphela kwe-roller foam ekhukhumezayo emakethe, kepha inamandla kakhulu - ingaphandle alakhiwe ngogwebu, lenziwe ngopulasitiki okhethekile ojojwe ngumoya okhulisa ukudlidliza kunokuba kubamunce (njengegwebu bengizokwenza).
Inesivinini sokudlidliza ezintathu nebhethri elishajekayo lomthamo ophakeme ongafika emahoreni amabili, kepha akuyona engcono kakhulu kubhajethi eqinile.
Bheka izintengo zamanje nokutholakala lapha
Isilawuli Esihamba Phambili Sesandla: I-Trigger Point I-Grid STK
Ukugingqika phansi ngesilinda segwebu kungenzeka kungabi okwakho, kepha lokho akusho ukuthi awukwazi ukuthola izinzuzo ngenye ithuluzi, njenge-roller yokuthambisa encane, encanyana njenge-Grid STK.
Lolu hlobo lwama-roller lusebenza njengephini lokugingqa. Ubamba izibambo ngezandla zakho bese ukhipha imisipha ngezingalo nangomzimba ongaphezulu.
Imiqulu emincane efana ne-STK inembe kakhudlwana futhi ikuvumela ukuthi ulawule kangcono inani lengcindezi endaweni ethile, futhi ingalunga uma ungakwazi ukungena kwezinye zezikhundla ezidingekayo ukuze ugingqe amagwebu ajwayelekile.
Futhi kulula kakhulu ukuhamba nazo futhi zithatha isikhala esincane kakhulu kuneTiguar.
Kodwa-ke, ngoba udinga izandla zombili ukuze usebenze ngalezi zikhonkwane, zivame ukuba lusizo emzimbeni wakho ophansi ngaphandle kokuthi ube nomunye umuntu ongakukhiphela imisipha yomzimba ongaphezulu.
Izisekelo zokukhululwa kwe-myofascial
Nge-roller foam usebenzisa isisindo sakho + amandla akho adonsela phansi ukuze ulungise izinga lokuqina ngesikhathi sakho se-foam roller futhi uqinisekise ukuhamba kwegazi okungcono ngokuya phambili naphambili phezu kobuso obuqinile.
Lokhu kuqinisekisa ukuthi imisipha yakho iyadedelwa futhi ilungele ukufudumala noma ukupholisa ngesikhathi sokuvivinya umzimba.
Nazi izindlela ezimbalwa ongasebenzisa ngazo i-roller foam ukusebenzisa izintambo ezibuhlungu ngemuva kohambo olude noma ukukhipha ukungezwani ngemuva kosuku olude ehhovisi.
Into enhle kakhulu nge-roller foam ukuthi ungayilungisa ngokunembile emazingeni akho okubekezelela nezindawo eziyinkinga.
Manje njengoba unale nto ekhaya, wenzani ngayo? I-SMR ayinzima uma uqonda imiqondo embalwa esemqoka.
Kunezindlela ezimbili eziyinhloko ongazisebenzisa:
- ukugoqeka emuva naphambili, kubangele ukungezwani nokucindezela kwe-fascia
- ukubamba umile nengcindezi endaweni ethize yokubangela ukukhomba ukuze kuncibilike lawo mafindo anzima ukufinyelela.
Omunye umqondo oyisisekelo okufanele uwuqonde: Uma uzibeka phezu kwe-roller, ngokwakha amandla adonsela phansi emsipheni, ungaqhubeka nokuqinisa ukusikhipha.
Lokhu ngokuvamile kusho ukubheka izindawo zokuxhumana zomzimba wakho phansi: lapho izandla noma izinyawo zakho zisondela ku-roller, kulapho ungaxhasa khona umzimba wakho futhi ingcindezi yomsipha inciphe kakhulu.
Ukwehlukana kancane nokuqhubeka kwamaphoyinti okuxhumana, kukhula ingcindezi emsipheni ogoqayo.
Isibonelo, uma ukhipha imisipha yakho (emuva kwamathanga), ungabeka imilenze yomibili phezulu ngasikhathi sinye, okuncane kakhulu ngoba ingcindezi isatshalaliswa ngaphezu kwemilenze emibili.
Ungahambisa futhi i-roller ukuze kube nomlenze owodwa kuphela kuyo bese usebenzisa olunye unyawo phansi (idolo eligobile) ukuxhasa isisindo sakho.
Lokhu kuba namandla kakhulu ngoba isisindo sakho sisekelwa emlenzeni owodwa kuphela.
Noma ungenza umlenze owodwa bese ugcina unyawo lwakho lwamahhala usuka phansi (uluqinise), noma uze uwele lowomlenze wamahhala phezu komlenze osebenzayo ukwengeza isisindo nengcindezi (enamandla kakhulu).
Yenza uhlelo nge-roller roller yakho
Indlela ejwayelekile yokuqinisekisa ukuthi ushaya wonke amaqembu amakhulu emisipha ukusebenza kusuka phansi kuya phezulu nge-roller foam:
- qala ngamathole
- kunangezintambo
- bese u-glutes (hlala phezulu kwe-roller ngeqakala elilodwa eliwelele ngaphesheya kwedolo elibambile ukuze ubambe i-glute eyodwa ngasikhathi)
- bese uphenya ukuhlela ama-quads
- bese wenza izinhlangothi zezinqulu ukuthola i-tensor fasciae latae (TFL) / iliotibial band (ITB)
- bese ulala phezu kwe-roller maphakathi emuva ukuze ubambe amahlombe
Ungasebenza umqolo wakho ophansi nge-foam foam?
Ngokuvamile akunconywa ukugoqa emuva emuva njengoba lokhu kungakhulisa izinkinga zediski.
Esikhundleni salokho, beka i-roller ngobude ukuze igijime ubude bomhlane wakho bese utshekisa umzimba wakho ngapha nangapha ukugoqa uhlangothi ngalunye ngesikhathi, uqaphele ukuthi ungaginqi umgogodla uqobo.
Funda futhi: amagilavu wesibhakela angcono kakhulu wokuqina nokuqeqeshwa
Ukwenza i-verzorging en onderhoud
Ukunakekela i-foam yakho roller akudingeki kube nzima. Gcina i-roller yakho enkulu imile, kwenye indawo ngaphandle kwelanga eliqondile (amanye amagwebu angadilizwa ngokukhanya kwe-UV).
Ungagqoki izingubo ezineziphu noma izinkinobho ezingacekela phansi iroli lapho ugingqa.
Ngemuva kokuyisebenzisa, sula i-roller ngesiponji esimanzi noma ngama-antibacterial wipes bese uyihlanza ngendwangu efakwe emanzini anensipho bese ugeza kahle ngezikhathi ezithile (ungacwilisi njengoba amanye amagwebu ekwazi ukumunca amanzi futhi athathe isikhathi eside ukusetha). ukoma).
Sivivinye kanjani futhi sakhetha kanjani
Ochwepheshe bethu bayavuma ukuthi i-roller ebushelelezi engu-6-intshi, amasentimitha angama-36 iyithuluzi eliphelele kakhulu le-SMR, njengoba liyindlela ehlukahlukene kakhulu yamaqembu emisipha emikhulu nencane, futhi ingasetshenziswa njengokusekela ekusebenzeni kwakho.
Ngenkathi ama-roller amafushane eyisixazululo esifanele sezinye izingxenye zomzimba, ungasebenzisa ama-roller amade kuphela ukulala kahle kubude bawo ukuze ugoqe imisipha yakho yangemuva ngokunene noma welule umphambili womzimba wakho.
Futhi ezimweni eziningi, ufuna okokuqina okuqinile ongakubekezelela ukuthi kujule ngangokunokwenzeka. Abanye abaqeqeshi engibaziyo basebenzisa ipayipi langempela le-PVC bese beqa igwebu ngokuphelele!
Iroli elinamaqhuqhuva, eligobile, noma elenziwe ngenye indlela lingaba kuhle ekubhekiseni amafindo athile (aziwa njengama-trigger points) noma kumuntu ofuna ukusebenza ajule kakhulu.
Futhi inketho ephathwa ngesandla elingana nesikhwama sokuzivocavoca ilungele ukuthwala kwayo, kanye nemisipha emincane enjengentamo yakho noma amaqakala, noma umsebenzi wozakwethu, uma unenhlanhla yokuthi umuntu othile akusebenzise i-roller kuwe.
Kepha ngenxa yokuthi awukwazi ukusebenzisa ingcindezi enkulu ngokucindezela izingalo zakho njengoba ukwazi ukulala ku-roller (ah, amandla adonsela phansi!), I-handheld ingcono njengosizo olungeziwe futhi mhlawumbe ayiyona engcono kakhulu njenge-roller yakho yokuqala.
Ngokufanayo, ezinye izinto zokusebenza, ezinjengamabhola wenjoloba aqinile noma ama-roller amancane, ayatholakala futhi alungele kahle izinhloso ezithile, kepha ngenxa yobuningi bawo asizange sibabheke kulolu vivinyo.
Ukukhetha imikhiqizo esiyihlolile, ngichithe amahora ngifunda izincazelo kanye nokubuyekezwa okuku-inthanethi nezincomo zokuhlela ezivela kumawebhusayithi ase-US.
Ngiphinde ngabheka nesithunzi sezinkampani esezingeni eliphakeme. Ngibe sengikhetha imikhiqizo emele uhlobo ngalunye lwezinhlobo ezintathu: ezinkulu, ezibushelelezi, ezinkulu nezinombala oqoshiwe neziphethwe ngesandla.
Silinganise i-roller ngayinye:
- Usayizi, kufaka ububanzi, ubude nesisindo
- Ubuningi ngokuya ngobumnene / ukuqina
- Ukuthungwa komhlaba
- Ukuqina okubonakalayo
- Ubulula bokusebenzisa / ukugoqa ikhono
- Okuhlosiwe nokusetshenziswa okuhle kakhulu, nokuthi kukufeza kanjani kahle lokho
Sibuye sabuyekeza ngalinye ngezici zalo ezihamba phambili, noma yikuphi ukushiyeka, nokusebenziseka ngokuphelele, ngakunye futhi ekugcineni njengeqembu.
Funda futhi konke ngamawashi ezemidlalo ukuthola okuningi ngaphandle kokuzivocavoca kwakho.
