LACROSSE BALL MYOFASCIAL RELEASE
Sakin Ƙwallon Lacrosse: madaidaicin ƙa'idar ra'ayin mazan jiya don ganowa da rage tashin hankalin nama mai laushi a cikin gida yayin da yake kare haɗin gwiwa da jijiyoyi na kusa.
Wannan jagorar sakin lacrosse ball myofascial yana koyar da ra'ayin mazan jiya, hanya mai maimaitawa don nemo tabo masu mahimmanci a cikin tsokoki da nama mai haɗawa, rage yawan tashin hankali na gida, da maido da zamewar kyallen takarda masu laushi. Hanyar tana jaddada matsi mai sarrafawa, jinkirin bincike a cikin ƙananan jeri na motsi, da tsarin numfashi wanda ke taimakawa jiki shiga yanayin rashin lafiya don aikin nama. Yi amfani da ƙwallon lacrosse don yin niyya mai yawa, wurare masu mahimmanci inda kumfa mirgina ba ta da kyau - shafukan gama gari sun haɗa da hadaddun gluteal kusa da mafi girma trochanter, gefen hip / IT band junction, thoracic paraspinals kusa da kashin baya, ƙarƙashin gefen kafada, da kuma saman ƙafar ƙafa. Saboda ƙwallon lacrosse yana maida hankali da ƙarfi a cikin ƙaramin yanki, yi amfani da hanyar da ta biyo baya da gangan: saita tare da kwanciyar hankali, daidaita matsa lamba zuwa ƙarfi mai ƙarfi amma mara kaifi, motsawa kawai don samun canji a cikin amsawar nama, numfashi a hankali, kuma tsayawa idan kun sami ciwon jijiya, kaifi ciwon haɗin gwiwa, ko radiating numbness. Yi amfani da aikin a matsayin haɗin gwiwa don farfadowa, ba a matsayin maye gurbin da ya dace don ganewar asali ba ko kuma maganin hannu lokacin da matsalolin da suka wanzu.
- Tsokoki na farko
- Tsoka da aka yi niyya da kyallen takarda
- Tsokoki na ƙari
- Haɗin gwiwa stabilizers kewayen yankin da aka zaɓa
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Sakin myofascial da aka yi niyya
Har yaushe zan rike kowane tabo?
Tagar riƙon ra'ayin mazan jiya da aka saba amfani da ita wajen sakin kai shine kusan daƙiƙa 15 ~ 30 a kowane wurin da aka zaɓa, lura da canjin nama da amsa alamar. Idan tabo ya fi dacewa a cikin wannan taga, kuna iya yin ƙarin gajeriyar riƙo. Idan baku ga wani canji ba ko kuma yankin ya ƙara yin aiki, tsaya kuma ku sake tantancewa. Ba da fifiko ga jerin gajerun tuntuɓar tuntuɓar tuntuɓar juna a kan dogon matsi mai tsayi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Zaɓi manufa da matsayi
Gano ƙaramin yanki guda ɗaya don yin aiki a kai - don sakin gluteal, zauna a ƙasa tare da durƙusa gwiwoyi kuma sanya ƙwallon a ƙarƙashin ƙwayar nama na gindi, ba akan kashi ba. Don aikin thoracic, kwanta a bayanka tare da durƙusa gwiwoyi kuma zame kwallon a ƙarƙashin babban baya kadan a gefe zuwa kashin baya, guje wa matsa lamba kai tsaye akan hanyoyin spinous. Don sakin tsire-tsire, sanya ƙwallon a ƙasa kuma saita tafin ƙafarku a saman yayin da kuke zaune. Ƙa'idar jagora ita ce matsayi don haka za ku iya ƙarawa ko rage nauyin jiki akan ƙwallon ba tare da rasa daidaito ba ko riƙe numfashinku.
- 2
Saita tushen matsi mai ra'ayin mazan jiya
Rage nauyin ku akan ƙwallon a hankali yayin da kuke numfashi akai-akai. Ƙara ƙarfin tuntuɓar har sai kun ji ƙaƙƙarfan matsi mai ƙarfi wanda ba shi da daɗi amma ba kaifi ba. Idan kun ji kaifi, lantarki, ko raɗaɗi zafi, rage matsa lamba nan da nan ko cire kwallon. Yi tsammanin ciwon gida ko jin 'zurfin matsi'; abin yarda ne idan aka sarrafa shi. Kula da isasshen tallafi tare da hannaye ko akasin ƙafar ƙafa don ku iya rage kaya a nan take.
- 3
Ƙananan motsi, dubawa da gangan
Ba tare da bouncing ba, yi ƙananan gyare-gyare: mirgine milimita ball zuwa santimita don bincika wuraren da ke ƙara ko rage tashin hankali. Lokacin da ka sami wuri mai mahimmanci wanda ke canzawa tare da ƙananan motsi, riƙe a wurin kuma sake kimanta numfashinka. Haɓaka sannu a hankali fitar da numfashi tare da sauƙi da sauƙi na nauyin jiki don ƙarfafa laushin nama. Ci gaba da motsi kadan; makasudin shine don haifar da ci gaba mai dorewa, wanda ba zai iya motsawa ba wanda tsarin jin tsoro zai iya amsawa.
- 4
Rike, saka idanu, da saki a hankali
Lokacin da kuka sami wuri mai sauƙi tare da numfashi ko ƙananan matsawa, zauna a can don kewayon da aka ba da shawarar ko har sai kun sami raguwa mai ma'ana a cikin tashin hankali na gida. Tagar rikodi na al'ada iri ɗaya ce masu ra'ayin mazan jiya da likitocin ke amfani da su: a kusa da 15 ~ 30 seconds; dogon riƙon sun dace ne kawai idan akwai bayyananniyar, ci gaba mai laushi kuma babu rashin jin daɗi. Don gamawa, sannu a hankali matsar da nauyin ku daga ƙwallon yayin da kuke riƙe da numfashi na tsaka tsaki, sannan ku ɗauki numfashin motsi biyu zuwa uku a hankali ko ƙananan motsi don sake haɗa yankin zuwa mafi girman tsarin motsi.
FLEXIBILITY & RECOVERY
Bayanan fasaha don haɓaka aminci, ingantaccen sakin ƙwallon lacrosse
Matsawa daidaitawa da goyon bayan jiki: Saboda ƙwallon lacrosse yana haifar da matsananciyar mayar da hankali, ƙwarewar fasaha mafi mahimmanci shine daidaita yawan nauyin jiki da kuke ba da izini ta hanyar kwallon. Yi amfani da hannayenku, ƙafafu, ko madaidaicin saman don sauke wani bangare na matsa lamba da farko. Idan kun kasance sababbi ga wannan aikin, kiyaye mafi yawan nauyin ku da wasu gaɓoɓi kuma ku yi amfani da ɗan ƙaramin juzu'i kawai a cikin ƙwallon yayin da kuke koyon yadda aminci 'ƙarfin' ke ji. Ka guji danna kai tsaye a kan haɗin gwiwa, fitattun kasusuwa, ko ginshiƙan kashin baya kanta; a maimakon haka, tuntuɓi tsokar da ke kewaye da ita ko nama mai laushi. Idan batu ya haifar da kaifi, lantarki, ko haskakawa ƙasa ga wata gabar jiki, zame kwallon nan da nan kuma daidaita zuwa wurin da ba zai iya tayar da hankali ba. Lokacin aiki kusa da sifofin jijiyoyi - alal misali, yankin sciatic kusa da glutes ko haƙarƙari da thoracic kanti - rage matsa lamba da kewayon motsi. Wurin da ya fara tsokanar kariyar mai ƙarfi ana iya kusantarsa da ƙarami na matsa lamba kuma tare da numfashi har sai naman ya ɗan jure babban nauyi.
Hanyar numfashi da tsarin juyayi: Tsaya a hankali, tsayayyen numfashi yayin kowace lamba. Haɗa kwantar da hankali, cikakkiyar fitarwa tare da ɗan raguwa a cikin nauyin da aka yi amfani da shi don ƙarfafa shakatawa na nama; kada ka rike numfashi. Ƙwaƙwalwar numfashi yana aiki don daidaita tashin hankali kuma yana iya canza yadda kyallen takarda ke amsa matsa lamba. Idan kun ji damuwa, riƙe matsa lamba, sake kafa numfashin diaphragmatic, da ci gaba kawai lokacin da kuka natsu kuma kuna iya sarrafa numfashi da son rai. Bi da wannan aikin a matsayin neuromodulation kamar matsawa na inji: ƙwallon yana ba da labari mai mahimmanci wanda tsarin juyayi ya fassara sannan ya canza sautin tsoka. Lokacin da tsarin mai juyayi ya ragu don mayar da martani ga m, matsa lamba mai ci gaba, za ku lura da raguwar tashin hankali da inganta sauƙin motsi a cikin binciken motsi na gaba.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye sakewa na Lacrosse Ball Myofascial Release
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike tsokar da aka yi niyya da kyallen takarda na fashe suna samar da motsi yayin da masu daidaitawar haɗin gwiwa a kusa da yankin da aka zaɓa suna goyan bayan daidaitawa ɗaya daga maimaitawar farko zuwa na ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Sakin Lacrosse Ball Myofascial kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yin matsa lamba mai yawa
- Abin da kake gani
- Kaifi, lantarki, ƙonawa, ko raɗaɗi masu haskakawa; ya karu da zafi maimakon ci gaba da raguwa; takalmin gyaran kafa ko riƙe numfashi.
- Dalili mai yiwuwa
- Nauyin jiki mai yawa yana mai da hankali a cikin ƙwallon, matsa lamba kai tsaye akan jijiya ko kashi, ko ƙoƙarin tilasta sakamako mai sauri maimakon daidaitawa a hankali.
- Yadda ake gyarawa
- Nan da nan rage kaya ta hanyar tallafawa ƙarin nauyi tare da hannunku ko gaba da gaba, matsar da ƙwallon ƴan milimita daga wurin mai raɗaɗi, kuma sake kafa jinkirin numfashin diaphragmatic. Idan kaifi ko haskakawa ya ci gaba duk da saukewa, dakatar da zaman kuma tuntuɓi ƙwararren likita kafin a ci gaba. Sauya yunƙurin ɗaukar nauyi tare da gajeriyar lambobi masu sauƙi har sai kun samar da amsa mai kwantar da hankali.
Boncing ko saurin mirginawa
- Abin da kake gani
- Rashin jin daɗi a saman ƙasa mai ƙyalli mai ƙyalli ba tare da canji mai ma'ana ba a cikin tashin hankali mai zurfi; ƙara tsaro kuma babu wani cigaba a cikin motsi.
- Dalili mai yiwuwa
- Yin amfani da ƙwallon lacrosse kamar abin nadi na kumfa ta bouncing don samun ƙarin 'saki' da sauri, wanda ke haifar da maimaita tasiri mai tasiri wanda ke fusatar da kyallen takarda da masu karɓa na hankali.
- Yadda ake gyarawa
- Ɗauki dabarar dubawa mafi ƙanƙanta, motsi mai sarrafawa wanda aka auna a cikin milimita zuwa ƴan santimita, kuma guje wa bounces na rhythmic. Lokacin da kuka sami wuri mai ma'ana, riƙe tsaye don taga mai sarrafawa tare da annashuwa. Idan yankin yana da taushi da yawa, rage matsa lamba ko matsawa zuwa kayan aiki mafi girma kamar abin nadi na kumfa don aikin farko kafin komawa zuwa ƙwallon lacrosse.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara haƙuri kafin ƙara kaya
Ya kamata ci gaba ya ba da fifikon ingantaccen haƙuri na nama da kwanciyar hankali tsarin juyayi maimakon babban matsa lamba ko tsayin daka nan da nan. Lokacin da wurin ya yi laushi da aminci kuma binciken motsi ya nuna mafi kyawun kewayo, sannu a hankali ba da damar ƙarin nauyi ta cikin ƙwallon yayin da yake ci gaba da yin numfashi. Gabatar da ɗan lokaci mai tsayi kawai bayan nama ya amsa da kyau ga ƙarar nauyi kuma babu wani abu mai kaifi ko haskakawa da ke faruwa. Ci gaba ta hanyar ƙwaƙƙwaran ƙima sama da lokuta da yawa maimakon ƙoƙarin tsalle-tsalle masu ban mamaki a cikin zama ɗaya.
Daga keɓe aikin nama zuwa haɗaɗɗen motsi
Da zarar yankin da aka yi niyya ya zama ƙasa da amsawa, biyu taƙaitaccen aikin ƙwallon lacrosse tare da motsi mai sauƙi wanda ke amfani da nama da aka saki da aiki: don glutes, yi jinkirin hinge na hip ko sarrafa mizanin kafa ɗaya; don sakin thoracic, bi tare da jujjuyawar jujjuyawar thoracic ko scapular motsi motsa jiki. Manufar ita ce a sake dawo da sabon nama mai annashuwa cikin motsi mai haɗin gwiwa domin tsarin jijiya ya riƙe kwanciyar hankali yayin ayyuka masu amfani.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
A aikace, shirin ra'ayin mazan jiya firam firam lacrosse ball saki a matsayin kullum dawo da al'ada; ba magani ne kawai na matsalolin tsarin ba. Yi amfani da gajeriyar zaman, sarrafawa da aka mayar da hankali kan yanki ɗaya lokaci guda. Manufar ita ce a rage gadin gida da dawo da motsi mai daɗi ta yadda ayyukan gyaran gyare-gyare da ayyukan yau da kullun su zama masu sauƙi. Lokacin da aka yi amfani da shi akai-akai tare da ci gaba a hankali, wannan hanyar tana tallafawa mafi kyawun tsarin motsi kuma tana rage damar halayen ramawa wanda ke haifar da maƙarƙashiya.
Yawanci
Kullum
Yi aikin ball na lacrosse a matsayin wani ɓangare na aikin dawo da ku ko dai lokacin farkawa, bayan motsa jiki, ko kafin barci, dangane da lokacin da kuka lura da canje-canje masu amfani a tashin hankali da motsi.
Ƙarar
Maimaita sau 2 ~ 3
Ga kowane takamaiman yanki, bincika kuma ka riƙe sau da yawa, barin amsawar nama ya jagoranci gajeriyar riƙon da kuke buƙata. Ba da fifikon ingancin lamba fiye da jimlar lokaci; gajerun hanyoyin sadarwa da yawa, ingantattun lambobi yawanci sun fi dacewa ga dogayen zaman, m.
- Tsaya nan da nan kuma rage matsa lamba idan kun sami kaifi ko raɗaɗi mai zafi, sabon ƙumburi, tingling, ko alamun jijiyoyi. Idan waɗannan alamun sun ci gaba bayan saukewa, nemi kimantawa daga ƙwararrun kiwon lafiya kafin ci gaba.
- Kada a taɓa matsawa kai tsaye a kan haɗin gwiwa, shaharar kashi, ko kashin baya; nufin taushin nama kewaye da waɗannan sifofin. Koyaushe kiyaye goyan bayan waje ta yadda zaku iya sauke kwallon nan take idan an buƙata kuma ku guji ɗaukar numfashi yayin aiki.
Tambayoyin da ake yawan yi
Shin zan yi amfani da wannan kafin motsa jiki ko bayan motsa jiki?
Bi da sakin ball na lacrosse da farko azaman kayan aiki na farfadowa da kayan aiki na riga-kafi: bayan dumama haske, taƙaitaccen sikanin ƙananan matsa lamba na iya zama karɓuwa kafin aiki don rage matsananciyar matsananciyar ƙarfi, amma guje wa zurfi, matsananciyar matsa lamba yana riƙe nan da nan kafin horon ƙoƙari. Zaman motsa jiki bayan motsa jiki na iya taimakawa don kwantar da wuraren da aka keɓe da goyan bayan murmurewa. Koyaushe sake tantance yadda jikin ku ke amsawa kuma daidaita lokacin daidai.
