Yadda ake amfani da Roller na Tausa Kai don rage Ciwon Postan wasa

Wadatacce

• Yadda ake amfani da abin nadi mai tausa
• Don ciwon gwiwa
• Ga bayan cinya
• Don ciwon maraƙi
• Don ciwon baya
• Inda zan sayi Kumfa
• Sauran amfani da rollers foam

Amfani da abin nadi mai kumfa babbar dabara ce don rage ciwo na tsoka wanda ke tasowa bayan horo saboda yana taimakawa sakin da rage tashin hankali a cikin fasciae, waxanda suke da kyallen takarda wanda ke rufe tsokoki, don haka kara sassauci da yakar ciwo da motsa jiki ke haifarwa.

Ya kamata waɗannan rollers su kasance masu ƙarfi kuma suna ƙunshe da jerks a kusa da kai don su iya tausa tsokoki sosai, amma kuma akwai wasu rollers masu laushi waɗanda ke da laushi mai laushi waɗanda suke da kyau don ƙara yawan jini kafin horo, a matsayin wata hanya ta ɗumama, kuma Hakanan don taushi da annashuwa a ƙarshen aikin motsa jiki lokacin da babu zafi.

Yadda ake amfani da abin nadi mai tausa

Amfani da shi mai sauqi ne kuma fa'idodin suna da yawa. Gabaɗaya, ana ba da shawarar sanya abin nadi a ƙasa kuma amfani da nauyin jikinka don danna yankin da kake son tausa, kula da motsa dukkan tsokar da ke ciwo har sai ka sami ma'anar mafi girman ciwo, nace tare da kananan motsi suna fuskantar ku. baya cikin wannan raunin ciwon.

Lokaci na yin tausa sosai ga kowane yanki ya zama minti 5 zuwa 7 kuma raguwar ciwo za a iya jin daidai bayan amfani da shi kuma yana ci gaba, don haka washegari za ku sami ƙaramin ciwo amma yana da mahimmanci ku guji birgima a kan ƙashi kamar su gwiwar hannu ko gwiwoyi.

• Don ciwon gwiwa

Don magance ciwo da ke tashi a gwiwa bayan gudu, alal misali, ana kiranta iliotibial band syndrome, dole ne ku sanya kanku daidai kamar yadda aka nuna a hoton da ke sama kuma ku yi amfani da nauyin jikinku don zamewa abin nadi a ƙasan cinya a ƙalla domin aƙalla debe minti 3. Lokacin da kuka sami takamaiman ma'anar ciwo kusa da gwiwa, yi amfani da abin nadi don tausa wannan batun na wasu mintuna 4.

• Ga bayan cinya

Don magance ciwo a bayan cinya, bayan motsa jiki a dakin motsa jiki, alal misali, ya kamata ku tsaya a kan matsayin sama da hoton kuma barin nauyin jiki ya zame abin birgima tare da duk yankin ƙashin ƙashin da ya tashi daga ƙarshen hamstring butt zuwa bayan gwiwa. Wannan kara kuzari zai rage radadin tsoka kuma zai kara karfin iya mikewa a bayan yanki na jiki da kuma kyakkyawan gwajin da zai iya nuna wannan fa'idar shine shimfida duwaiwan kafin da bayan tausa.

Don miƙawa kawai kuna buƙatar tsayawa tare da ƙafafun ƙafafun ƙafa baya kuma tanƙwara jikinku gaba ƙoƙarin ƙoƙarin sanya hannayenku (ko ƙafafunku) a ƙasa, kiyaye ƙafafunku koyaushe madaidaiciya.

• Don ciwon maraƙi

Jin zafi maraƙi na kowa ne bayan horo a dakin motsa jiki da kuma kan gudu kuma babbar hanya don sauƙaƙa wannan rashin jin daɗin shine barin mai taya ya zame duka tsawon tsokokin ƙafafun tagwayen zuwa diddigen Achilles. A wannan yanayin zaku iya barin abin birgewa ya zame akan ƙafafun biyu a lokaci guda, amma don aiki mai zurfi, yi shi da ƙafa ɗaya a lokaci ɗaya kuma a ƙarshen ɗauki lokaci don miƙa gaban ƙafa yayin riƙe matsayin da aka nuna a hoton da ke sama na kimanin dakika 30 zuwa minti 1 da kowace kafa.

• Don ciwon baya

Zaman abin birgima a kan dukkan yankin baya yana da matukar ta'aziya kuma yana taimakawa shawo kan zafin da motsa jiki ya haifar kuma koda bayan mummunan bacci na dare, lokacin da ka farka da ciwon baya. Kuna buƙatar kawai zama a matsayin da aka nuna a cikin hoton kuma bari abin nadi ya zame daga wuyansa zuwa farkon butt. Kamar yadda yankin baya ya fi girma, ya kamata ku dage kan wannan tausa na kimanin minti 10.

Inda zan sayi Kumfa

Zai yiwu a sayi rollers na kumfa kamar waɗanda suka bayyana a cikin hotunan a cikin shagunan kayan wasanni, shagunan gyara da ma kan intanet kuma farashin ya bambanta gwargwadon girma, kauri da juriya na samfurin, amma ya bambanta tsakanin 100 zuwa 250 reais .

Sauran amfani da rollers foam

Baya ga kasancewa mai kyau don gyara rauni, ƙara sassauƙa da faɗa bayan motsa jiki, ana iya amfani da Foam Roller don yin atisayen da ke ƙarfafa tsokoki na ciki da na lumbar da kuma ƙara daidaituwa. Yoga da Pilates.