Nokuba usandula ukukhaba isicwangciso esitsha sokuzivocavoca soNyaka oMtsha, uzama ukusebenzisa kakhulu, okanye uzama ukugcina imikhwa yakho yangoku, inye into eqinisekileyo: awungekhe ulibale malunga nokuchacha. Ngapha koko, ingcali yezomzimba uDavid Jou kunye nomnini-nye INTSHISEKELO , Ukuchacha kubalulekile kanye njengokuzilolonga.
Indlela elungileyo yokuqalisa kukwazi umzimba wakho, izihlunu, kunye nendlela esebenza ngayo kunye xa usenza umthambo. Faka i-roller roller. Usenokuba ukhe wazibona ezi roll-like zijikeleze ijim okanye nakwiiflethi zabahlobo. Kungenxa yokuba banokuthi batshintshe umdlalo xa kufikwa ekubuyiseni. Kwaye zincinci ngokwaneleyo ukuba zingene ngaphakathi kwikhabethe okanye phantsi kwebhedi.
Ukuqengqa amagwebu luhlobo lwe Ukukhululwa kwe-self-myofascial (igama elithandekayo lokufaka uxinzelelo kwimisipha, njengokuthambisa); ithiyori ngasemva kwayo kukuba ukuziqhelanisa kunokuzikhulula iindawo ezixineneyo kwezihlunu, kubonelele ngoncedo, kunye nokukhawulezisa ukubuyela kwimeko yesiqhelo emva kokuzivocavoca. Ngapha koko, uphononongo oluncinci luye lwadibanisa ukuqengqeleka kwe-foam ixesha lokubuyisela izihlunu ngokukhawuleza , ukuncipha kwemisipha , nkqu uluhlu olukhulu lokuhamba ezinqeni xa zidityaniswe nokuzolula okungagungqiyo.
Sisixhobo sonyango esinokunceda ukuzisa ulwazi kwiindawo ezithile zomzimba ezigqithisileyo, ezibuhlungu okanye ithenda, utshilo uJou.
Ukukhupha iindawo ezithile zomzimba wakho kwisondo eligudileyo kunokunyusa ukujikeleza kwindawo leyo, enokukunceda ukukhathazeka kunye nokuhamba ngokubanzi. Ukuba izihlunu zakho ziziva zibhetele kwaye zihamba ngcono, uya kuba nakho ukusebenza nzima kwaye ngokufanelekileyo.
lithetha ntoni i-222
Ke ukuqala phi? Okokuqala, yazi ukuba yeyiphi i-roller roller efanelekileyo kuwe, kuba zininzi iindlela onokukhetha kuzo. UJou uthi yiya esisiseko (njenge le ivela eAmazon , Ezintloni nje ezingama- $ 20). Zininzi iintlobo ezahlukeneyo onokukhetha kuzo, kubandakanya nezo zingcangcazelayo kunye neepiki kunye nezithembiso zokukhululeka kwethishu. Abanye baba bagwebi begwebu 'abanzulu' kunokwenza ukujija amagwebu kubuhlungu, utshilo uJou, kwaye ngelixa ukuziqhelanisa kungangonwabi xa ukhupha inqaku lokudubula, awudingi naziphi na izinto ezingekhoyo ukwenza kube buhlungu ngakumbi.
Nje ukuba ufumane isiseko sakho se-foam esisisiseko, uthathe isigqibo sokuba zeziphi iindawo zomzimba ekufuneka ujonge kuzo. Eyona nto idume kakhulu ngokukhutshwa ngamathole, i-quads kunye ne-glutes. Unokukhupha kwakhona izihlunu zakho zangasemva kunye nezihlunu, nazo.
Uziqengqa njani amathole akho
Ukukhupha amathole akho, beka i-foam roller ezantsi ngaphantsi kwedolo, ngokuthe tye kwaye uphakamise ezintendeni zezandla zakho ukuze bonke ubunzima bakho buphezu kwamathole akho. Unokuhlengahlengisa ukuba ungakanani na uxinzelelo kwimisipha ngokubeka ubunzima ezandleni zakho. Emva koko hambisa umzimba wakho uye phambili nasemva kwisondo ukuze ugubungele umsipha wakho wonke. Xa ubetha indawo exineneyo, hlala kuyo imizuzwana eli-10 ukuya kweli-15 kwaye umpompe iqatha lakho phezulu nasezantsi ukunceda ukwenza ezo kinks.
UngaziRola njani iiQuads zakho
Ukukhupha ii-quads zakho, beka i-roller kanye phantsi kwe-hip flexors yakho, kunye nomzimba wakho ujonge emhlabeni ngokungathi yindawo yokutyhala. Qengqeleka unyuke usihla kwii-quads kwaye, xa ubetha indawo exineneyo, hlala kuyo ithutyana, ugoba idolo phezulu kwaye wehle ngendlela efanayo owamponce ngayo iqatha kwi-quad.
Uziqengqa njani ubuqaqawuli bakho
Ngobuqaqawuli bakho, uya kufuna ukujolisa kwicala ngalinye ngokwahlukeneyo. Kwicala lakho lasekhohlo, hlala kwirabha yegwebu kunye neqatha lakho lasekhohlo liwele idolo lasekunene ukuze ube noxinzelelo ngakumbi kwiglute yakho yasekhohlo. Qengqeleka umzimba uye ngapha nangapha kwaye ubeke uxinzelelo apho ufuna khona kakhulu.
Ithetha ntoni i-999 kwibhayibhile
UyiRola njani iMva yakho ephezulu
Ukubetha umva ongasentla, indawo enokuqina ngokuxinana koxinzelelo, lala kwindawo yakho yangasemva iroli yegwebu ngezantsi nje kwamagxa egxalaba (apho umtya wakho webra uya kuba khona) kwaye uphakamise impundu yakho emhlabeni ubeke uxinzelelo irola. Qengqeleka unyuke usihla kwiimisipha ezixineneyo kule ndawo, ukusuka kumqolo ongaphezulu ukuya kumbindi wasemva.
Uziqengqa njani iiLats zakho
Hlala kwakweso sikhundla sinye kwiilati zakho, kodwa uqengqe ecaleni kwakho, ubeke i-roller ngokuthe ngqo phantsi kwemisipha yakho. Yiya phezulu nasezantsi, uhlale kwindawo eqinileyo malunga nemizuzwana eli-10.
Awudingi ukuchitha ngaphezulu kwemizuzu emibini kwindawo nganye, kodwa ukuziqhelanisa nayo yonke imihla kuya kukhupha inyama ibe buhlungu kwaye kwazise uluntu kwiindawo ezikukhathazayo, utshilo uJou.
Kubalulekile ukuba uqaphele ukuba ukuqengqeleka kwe-foam akuthathi ndawo yesicwangciso sokuthintela ukulimala okanye ukubuyisela kwimeko yesiqhelo ukulimala. Ukuba unembali yokulimala okanye wenzakele, utshilo uJou, bona ugqirha okanye ugqirha.
