Dzokorora Kutarisa Nemuviri Wose Unofamba
Purogiramu yoga yoga yekuita basa, kana yemitambo yekuvandudza kushanda, kufanana kwakakwana, kana kuti nokuda kwechikonzero chekurapa, inofanira kusanganisira zvitatu zvekudzidzisa. Aya ndiwo mapepa epfungwa, kushorwa, izvo iwe unogona kunzwisisa semasimba ekudzidzisa, uye kushandura mafungiro, zvinotaurirwa nekuwedzera kwemazuva ano sekufamba kwekudzidzira. Maererano neAmerican Council on Exercise, purogiramu yakakwana yehutano inoda zvinhu zvitatu.
Uye vose vatatu vanoita basa mukudzivirira kurwadza uye kutungamira.
Kudzidzira uye kurwadziwa
Iwe unogona kusangoshamwaridzana nemaitiro aerobic muviri nekuderera kwekunzwa kurwadziwa, asi sangano iripo. A 2015 meta-analysis yakabudiswa muAmerican Journal of Physical Medicine Rehabilitation yakarisa zvidzidzo zvisere zvakatarisa pamigumisiro yehutano hwekudzidzira muviri hwakanga huine huwandu hwehuwandu hunoremekedzwa zvikuru uye hurema hwekuremara hunotsvaga. Vatsvakurudzi vakaona kuti kubhabhatidza muviri kunobatsira zvechokwadi kuderedza kusagadzikana kwepashure kunorwadza kwepamusoro nekuremara kwakabatana.
Kusimbisa nheyo, kumashure, uye huputi hwemaputi zvinogona kubatsira kutsigira maitiro ako pakurongeka kwehutano, uye saizvozvo unogona kupa nheyo yekudzivisa kukuvara, kudzokazve, uye kurwadziwa kunobatana nemisimba yakasvikidzika iyo yakakomberedza majoi ako. Tarisa iyi peji inodzidzisa kune dzimwe pfungwa pamusoro pezvaunofanira kuita.
Apo patinotaura nezvekushanduka-shanduka, chaizvoizvo, tiri kutaura pamusoro pekubatana kwekufamba.
Izvo zvakasiyana-siyana zvekufamba-famba kwehutano chiyero chekufamba mune zvose zvinogona kuitika kwekubatana kumwe. Icho chaicho chekufambisa chichave chakasiyana pane imwe nheyo. Izvi zvinogona kuenderana nemhando yezvinhu zvinosanganisira rudzi rwekubatana, mune mamwe mazwi, kugadzirwa nekuvakwa, pamwe nemakore ako, zvepabonde, nezvimwe.
Kunyange zvazvo chibatanidzi, somuenzaniso musangano wako wepafudzi, inogona kuvakwa nokuda kwekufamba kwakanyanya, kazhinji misungo yakaoma, kuvapo kwezvigunwe zvitsvuku kana zvimwe zvikonzero zvichagadzirisa kuti zvakadini kufamba, uye naizvozvo kuchinja, iwe unogona kuratidza zvakajeka. Iwe unofungidzirwa kuti unofanirwa kana iwe uine mari yakazara, kana kuti yakawanda, yekutenderera kwekugoverwa kunoitwa kunovakwa.
Asi vanhu vakawanda vakura havana huwandu hwekubatanidza kushanduka. Kwavari, nguva dzose kunosanganisira kudzidzira kudzidzira sechikamu chekuita basa rose kunogona kufamba nenzira refu yekukunda kukura nekuremara.
Kutambanudza, Fascia, uye SMR yeMuviri Wose Kubudirira Kubudirira
Imwe nzira yekuita izvi ndeyekutambanudza. Kwenguva refu, kutambanudza mapoka evanhu mushure mushure mekuvhima kwaive ndiyo yakakurumbira nzira yakakurudzirwa. Asi sezvo makumi emakore akafambira mberi, uye kuwedzera kutsvakurudza kwakaitwa, kwete chete mishonga yakatambanudza nzira dzakaratidzwa uye dzakakurudzirwa, asi pfungwa yose yekushandura mafashoni yakatanga kuchinjeka mumuviri wose wekufamba. Mazuva ano, kurovedza maitiro dzimwe nguva kunotaura nezvekudzikama kwemaviri, asi pane dzimwe nguva, ndezvekusunungura futi, chifukidzo chakafanana-netsiva chakakomberedza uye chakasungirirwa kuva munharaunda yese yemuviri wako, kubva pamapfupa nemasumbu kusvika kune nhengo uye gland.
Uye iyi ndiyo iyo self-myofascial release techniques (SMR) inouya. Maitiro ekudzivirira ma-myofasical ndeyezvinhu zvaunogona kuzviitira iwe pachako zvinoshandura muzvinyorwa zvakakomberedza misi uye mamwe mavara.
Sei uchida kuchinja izvi? Vanhu vazhinji vanoti vanoderedza marwadzo, vanovandudza mafambiro, uye vanovandudza hupenyu huzhinji.
SMR michina inomhanya mumatambo kubva kumapuranga achienda kunorara pamabhodhi emateyesi, gorofu, mabhodhoro, uye magetsi anotarisa anoonekwa mune dzimwe nzvimbo dzakanaka.
Self Myofascial Release (SMR) Nzira dzeKutsi, Mafudzi, uye Kumusoro Kumusoro
Zvakawanda zvave zvichinyorwa pamusoro pekuputika kwechiuno, mhuru, yakadzika shure, uye kunyange netsoka.
Asi kana mutsipa wako uchinetseka, wako wekumusoro unorwadza kana mapepa ako haatombo "hang" zvakanaka, iwe unogona kubatsirwa ne-self-myofascial session session iyo inoshandisa muviri wepamusoro.
Kana izvozvo zvinokurondedzera iwe, uye iwe uri mutsara weimwe nzira yekuwedzera kuchinja kwako, iyo SMR inoshandisa pasi apa iri nyore kutevera. Zvose zvaunoda ndezvokuputika kwepombi uye tennis bhora kana maviri.
SMR yeRuthmboid Muscles
Wati wambonzwa sokuti kumusoro kwemashure ako-ayo ari pakati pemapfudzi ako (s) uye musana wako wakasimudzwa uye wakasimba here? Kana zvakadaro, iwe unogona kubatsirwa kubva kuSIMR kusvika kumaronda ako rhomboid. Zvako rhomboid inobatanidza mapepa ako kumapfudzi ako uye inoita basa mu kyphosis, kana rakapoteredza kumusoro kumusoro . Dzimwe nguva mishonga iyi inowedzera zvakasimba nokuti haina simba, uye dzimwe nguva inova yakasimba nekuda kwekusanzwisiswa kwemasisita kumativi ese anoshanda pafudzi, mutsi, ruoko uye / kana musoro. Kusanganiswa kunobvira, zvakare.
Iyo rhomboid inobatanawo pamwe nemumwe mushumo unokosha unonzi " levator scapula," saka kana iwe ukaita SMR pa rhomboid yako, iwe ungangodaro usina kukanganisa hutundu uyu zvakare.
Tight rhomboid misumbu inogona kuchinja nzira iyo mafudzi ako akazorora pamusana wako wepamusoro, izvo zvinogona kutungamirira kuhutano husingakwanisi kufamba, kurwadziwa uye / kana kuti rotator chifu cheton degeneration.
Kushanda pamusoro pe rhomboid yako unogona kushandisa kana purogiramu yemapurisa kana tennis ball. Kana uri kushandisa purogiramu yemapuranga, ingovata pasi pairi, iyo inofanira kuiswa yakareba pasi pepamusoro pako. Tambanudza maoko ako mberi, ugozviisa pachena pazvikwata, kuitira kuti ruoko rumwe rugunise rumwe rutivi rwepafudzi. Iyi nzvimbo inobatsira kufambisa fudzi racho, kure nemutsana. Zorora uye unyengeterere kwemaminitsi mashomanana.
Iwe unogona kuwedzera imwe kufamba kune imwe yekutanga yakasimudzwa nokuputika pamushambadziri wepombi. Tanga mukati memucheto wepfudzi rimwe chete uye uende kumucheto wako uye shure zvakare. Ramba uchifema mukati rose.
Mushure memaminitsi gumi nemaminetsi makumi matatu nemakumi matatu ekuputika, shandurai mapande.
Kuti uwane humwe hutsananguro hwemutsindo we rhomboid, edza kuedza kwekugadzirisa uchishandisa tennis bundu panzvimbo yepurogiramu yeupenzi.
Tennis Balls for Your Sub-Occipital Muscles
Vanhu vazhinji vane izvo zvinozivikanwa sekutungamira kwepamusoro pamusoro, uko, kwekufamba kwemazuva, nzvimbo yemusoro yakasimuka mberi. Izvi zvisingasviki pakugadzirisa nyaya inowanzotarisana nekuita kyphosis uye kumusoro kumusoro kumativi ose.
Kufambisa musoro musoro kunogona kunge kuripo kwemaawa akawanda akagara pamakombiyuta uye zvikurukuru achibatana nekona. Inogonawo kuuya kubva kumabasa akangoita sekutyaira motori. Zvimwe zvinokonzera, somuenzaniso, nguva dzose kugadzirisa musoro wako nemutsipa kuti ugare pane imwe yakareba, iripo, zvakare.
Kunyange rutivi ruduku rwomusoro wako kubva pamutsipa wako runogona kudzvinyirira misumbu uye mamwe mavara. Kuti uite izvi, unogona kufunga kuti une ruzivo nebhokisi rako bhora nguva nenguva. Hezvino chaungaita:
- Nhema pamusana wako nemabvi ako akadzikamisa uye tsoka dzako dzichigara pasi. Isa maoko ako pamwe nerutivi rwako kana kuyambuka pamberi pako sezvawakaita ne rhomboid. Rega kunyaradza kwako uve mutungamiri wako paunosarudza pane chinzvimbo chemaoko ako.
- Tora mweya kana maviri, zorora, uye ugare mukati.
- Ita bhoti re tennis pfupa riri pasi pebheka rako kumashure. Tsvaga "pfungwa" apo iwe unogona kunzwa kuti chimwe chinhu chiri kuitika kana kuchinjwa muzvinyama zvinyoro pasi pebhola, asi pane zvisingakoshi kuti iwe upinde. Shandisa nguva shomanana uchizorora uye uchifema nebhokisi tennis munzvimbo iyoyo. Dzokorora kune rumwe rutivi.
Uye shoko pamusoro penzvimbo: Nharaunda yekuisa tennis ibhe inonzi pasi peganga rako, rinozivikanwa sewe occipital bone. Rimwe boka remisumbu inozivikanwa se-sub-occipitals rinobatanidza pano uye rinogona kunyanya kusimba apo musoro wako usingagumi nemutsipa wako.
Imwe tsvina kuti ive nechokwadi chekuti "uwane" neine tennis yako mipiro ndiyo semispinalis capitus. Iyi misi inobatsira kuchengetedza chirwere chechibereki chinowanikwa chakakwana uye, se-sub-occipitals, inobatsira kukura musoro wako zvakare. Izvo zvinotarisirwa kuisa musoro wako kumativi. Kungofanana ne-sub-occipitals, semispinalis capitus muscle inonamatira pasi pechehenya.
Kuti uite ruzivo rwako ne tennis mipira pasi pehenya rako zviri nyore uye rinodzorera, unogona kuvaka imwe yako SMR device. Zviri nyore chaizvo.
Ingoisa maviri tennis mabhodhoro mune imwe, uye nzvimbo iyo pasi pezasi kwehenya rako, nebhokisi rimwe tennis kumativi ose emutsipa wako. Kushandisa yako SMR device inogona kukupa ruzivo rwakawedzerwa zvakanyanya, izvo zvingabatsira kuti uwedzere kufungidzirwa maziso.
Kuvandudza Tsika Yenyu yeTraracic Mobility With SMR
Iyo mutsara , iyo inofanirana uye inopa mapepa ekubatanidza kumabvu ako, iri munzvimbo yakanaka yekupa rubatsiro rwemutsipa wako, bhanhire rebandauko uye uremu hwemusoro wako. Iyi nzvimbo inobatsirawo kumusoro kumashure kubatsira nekudzivirira kukuvara kana kutungamirirwa.
Nemhaka yeizvi, wadii kushandisa michina ye thoracic yekugadzirisa simba kuburikidza nekudzorera hupi hupi hwakarasika hungave hwakaitika munzvimbo ino? Kana iwe wakaita sevanhu vakawanda, misumbu yakasimba mumakumbo ako omumakumbo miviri yakawanda, iyo iwe unokwanisa kukanganisa, kutenderera, kufanana, uye kuwedzera. Kuputika kwemafupa ndiyo inonyanya kukosha SMR chigadziro chekudzivirira kukanganisa mumisungo iyo inowanzosimudzira mafambiro aya.
Nhema pamusana wako, pamwe nekuputika kwemafuro kwakasvikiswa uye kwakanamatira pamwero wezvipupuriro zvepasi zvemafudzi ako. Bhudza mabvi ako uye uise tsoka dzako dzakadzika pasi. Tora kufema kwakadzika, uye zorora!
Apo Unofanirwa-uye Usingafaniri-Edza Foam Rolling uye Mamwe SMR Techniques
Kunyange zvazvo SMR inonyanya kuzivikanwa munyika yose yehutano uye mune mishonga yekurapa, pane dzimwe nguva apo haisi tsika yakakodzera. Kana iwe munguva pfupi yapfuura wakatsigira kukuvadzwa kana iwe unenge uine chirwere chisingaperi chine utano hwakadai se fibromyalgia, kuputika kwemafuro, kupumha pamabhodhi ebateti, uye zvimwe zvingave zvisina iwe. Nzira yakanakisisa yekuziva chokwadi ndeyokutaura nemudzidzisi wako ane chiremba ane chiremba-kana MD wako kana mupfungwa. Zvimwe zvikonzero zvekugara kure neSIMR zvinosanganisira kuva nemaputi uye nematambudziko ekupararira. Dzobvunzazve chiremba wako kana PT kuti atungamirire kana iwe usina chokwadi.
Asi kana iwe wakanatswa kuti uwane kuputika, inogona kunge iri nzira yakanakisisa yekuderedza zvigunwe zvechivara kubva mukukuvadzwa kwakapfuura kana kuvhiyiwa, kugadzirisa mishonga inoputika, kunatsiridza mafambiro, uye zvechokwadi, kuvandudza kushanduka uye kuwedzera muviri wose kufamba.
> Sources:
> Long, A. Zvikamu zveGurogiramu Yokudzidzira Kubudirira. American Council on Exercise website. Jan 2016.
> Meng, X., et et. al. Kubudirira kweaerobic gadziriro yekurapa kusingaperi kwemarwadzo ekudzokera shure: meta-analysis. Am J Phys Med Rehabil. May 2015.
> Robertson, M. Self-Myofascial Release: Chinangwa, Nzira Nedzidzo. Robertson Training Systems. 2008.