LACROSSE BALL MYOFASCIAL RELEASE
I-Lacrosse Ball Self-Release: iphrothokholi enembile, elondolozayo yokuthola nokunciphisa ukungezwani kwezicubu ezithambile ngenkathi ivikela amalunga aseduze nezinzwa.
Lo mhlahlandlela wokukhululwa we-lacrosse ball myofascial ufundisa indlela elondolozayo, ephindaphindwayo yokuthola izindawo ezizwelayo emisipha nezicubu ezixhumeneyo, ukunciphisa ukungezwani okweqile kwendawo, nokubuyisela ukushelela okushelelayo kwezicubu ezithambile. Indlela igcizelela ukucindezela okulawulwayo, ukuhlola kancane kuzo zonke izigaba ezincane zokunyakaza, namaphethini okuphefumula asiza umzimba ukuthi ungene esimweni se-parasympathetic ephephile emsebenzini wezicubu. Sebenzisa ibhola le-lacrosse ukuze uqondise izindawo eziminyene, ezigxile lapho ukuginqa igwebu kungacacile kakhulu - amasayithi avamile ahlanganisa i-gluteal complex eduze ne-trochanter enkulu, i-lateral hip/IT band junction, i-thoracic paraspinals eceleni komgogodla, i-underside ye-shoulder blade, kanye ne-plantar surface yonyawo. Ngenxa yokuthi ibhola le-lacrosse ligxilisa amandla endaweni encane, sebenzisa le ndlela elandelayo ngamabomu: ukusetha ngokuthintana okuzinzile, ukucindezela ukucindezela ekuzweleni okunamandla kodwa okungeyona ebukhali, hambisa kuphela ngokwanele ukuze uthole ushintsho ekuphenduleni kwezicubu, uphefumule kancane, futhi umise uma uzwa ubuhlungu bezinzwa, ubuhlungu obuhlangene obubukhali, noma ukuthuthumela okukhanyayo. Sebenzisa umsebenzi njengesengezo sokululama, hhayi njengokumiselela ukuxilongwa okufanele noma ukwelashwa okwenziwa ngezandla lapho izinkinga eziqhubekayo zikhona.
- Imisipha eyinhloko
- Izicubu ezihlosiwe zemisipha ne-fascial
- Imisipha esekelayo
- Iziqinisi ezihlangene endaweni ekhethiwe
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukukhishwa okuhlosiwe kwe-self-myofascial
Kufanele ngibambe isikhathi esingakanani indawo ngayinye?
Iwindi lokubamba elilondolozayo elivame ukusetshenziswa ekuzikhululeni licishe libe amasekhondi angu-15~30 endaweni ekhethiwe, elibuka ukushintsha kwezicubu nokuphendula kwezimpawu. Uma indawo iba ntofontofo kulelo windi, ungenza ukubamba okufushane okwengeziwe. Uma ungaboni shintsho noma indawo iqala ukusebenza, yima uphinde uhlole. Beka kuqala uchungechunge loxhumana nabo abafushane abanengqondo ngaphezu kokubamba isikhathi eside kwengcindezi ephezulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Khetha okuhlosiwe nendawo
Khomba indawo eyodwa encane ongasebenza kuyo - ukuze ukhululeke, hlala phansi amadolo akho egobile futhi ubeke ibhola ngaphansi kwenyama yesinqe, hhayi ethanjeni. Ngomsebenzi we-thoracic, lala ngomhlane wakho amadolo agobile bese uslayida ibhola ngaphansi komhlane ongaphezulu kancane onqenqemeni lomgogodla, ugweme ingcindezi eqondile ezinqubweni ze-spinous. Ukuze ukhulule i-plantar, beka ibhola phansi bese ubeka phansi unyawo lwakho phezulu ngenkathi uhlezi. Isimiso esiqondisayo ukubeka ukuze ukwazi ukwandisa noma ukunciphisa isisindo somzimba ngokuqhubekayo phezu kwebhola ngaphandle kokulahlekelwa ibhalansi noma ukubamba umoya wakho.
- 2
Setha isisekelo sengcindezi elandelanayo
Yehlisa isisindo sakho ebholeni kancane ngenkathi uphefumula ngokujwayelekile. Khulisa amandla okuxhumana kuze kube yilapho uzwa ingcindezi eqinile, egxilile engakhululekile kodwa engebukhali. Uma uzwa ubuhlungu obubukhali, obugesi, noma obukhiphayo, yehlisa ingcindezi ngokushesha noma khipha ibhola. Lindela ubuhlungu bendawo noma umuzwa ‘wengcindezi ejulile’; lokho kuyamukeleka uma kulawulwa. Gcina ukwesekwa okwanele ngezandla noma ngonyawo oluphambene ukuze wehlise umthwalo ngokuphazima kweso.
- 3
Ukunyakaza okuncane, ukuskena ngamabomu
Ngaphandle kokugxusha, yenza izinguquko ezincane ezithambile: gingqa ibhola libe amamilimitha amasentimitha ukuze uskene izindawo ezenziwe zasendaweni ezikhulisa noma ezinciphisa ukungezwani. Uma uthola indawo ebucayi eshintsha ngokuthembekile ngokuhamba okuncane, bamba kuleyo ndawo bese uphinde uhlole ukuphefumula kwakho. Hlanganisa ukuphefumula okunensayo ngokukhululeka okucashile kwesisindo somzimba ukuze ukhuthaze ukuthamba kwezicubu. Gcina ukunyakaza okuncane; umgomo uwukudala isikhuthazo esiqhubekayo, esingadlidlizi isimiso sezinzwa esingasabela kuso.
- 4
Bamba, uqaphe futhi ukhulule kancane kancane
Uma uthola indawo ekhululekayo ngokuphefumula noma ngokushintshashintsha kokuma okuncane, hlala lapho ukuze uthole ibanga lokubamba elinconyiwe noma uze uzwe ukuncipha okunengqondo kokungezwani kwendawo. Iwindi lokubamba elijwayelekile liyibanga elifanayo odokotela abajwayele ukulisebenzisa: cishe imizuzwana eyi-15 ~ 30; ukubamba isikhathi eside kufanelekile kuphela uma kunokuthamba okucacile, okuqhubekayo futhi kungekho mizwa engathandeki. Ukuze uqedele, susa isisindo sakho kancane ebholeni kuyilapho ugcina ukuphefumula okumaphakathi, bese uthatha umoya wokunyakazisa okubili noma okuthathu noma ukunyakaza okuncane ukuze uphinde uhlanganise isifunda sibe amaphethini amakhulu okunyakaza.
FLEXIBILITY & RECOVERY
Imininingwane yesu yokukhulisa ukukhululwa kwebhola le-lacrosse eliphephile, elisebenzayo
Ukulinganisa umfutho nokusekelwa komzimba: Ngenxa yokuthi ibhola le-lacrosse lidala ingcindezi egxile kakhulu, ikhono lobuchwepheshe elibaluleke kakhulu ukulinganisa ukuthi uvumela isisindo somzimba esingakanani ngebhola. Sebenzisa izingalo, imilenze, noma indawo ezinzile ukuze ukhiphe ingcindezi kancane ekuqaleni. Uma umusha kulo msebenzi, gcina iningi lesisindo sakho lisekelwe ezinye izitho futhi usebenzise ingxenye encane kuphela ebholeni ngenkathi ufunda ukuthi 'ukuqina' okuphephile kunjani. Gwema ukucindezela ngqo kumalunga, ukugqama kwamathambo, noma ikholomu yomgogodla ngokwawo; esikhundleni salokho, thintana nomsipha ozungezile noma izicubu ezithambile. Uma iphoyinti likhiqiza ukuzwa okubukhali, okukagesi, noma okukhazimulayo phansi esithweni, slayida ibhola lisuke ngokushesha futhi ulungise endaweni engacunuli kangako. Uma usebenza eduze nezakhiwo ze-neural - isibonelo, isifunda se-sciatic eduze ne-glutes noma izimbambo kanye ne-thoracic outlet - ukunciphisa ingcindezi nobubanzi bokunyakaza. Indawo eqale ivuse ukugada okuqinile kokuvikela ngokuvamile ingasondelwa ngokunyuka okuncane kokucindezela kanye nokuphefumula kuze kube yilapho izicubu zibekezelela umthwalo omkhudlwana.
Indlela yokuphefumula nesistimu yezinzwa: Gcina ukuphefumula kancane, okuqinile ngesikhathi sokuxhumana ngakunye. Hlanganisa umoya ozolile, ophelele ngokuncipha okuncane komthwalo osetshenzisiwe ukuze ukhuthaze ukuphumula kwezicubu; ungawubambi umoya wakho. Isigqi sokuphefumula sisebenza ukulinganisa ukuvuswa kozwela futhi singashintsha ngokuphawulekayo indlela izicubu ezisabela ngayo ekucindezelweni. Uma uzizwa ukhathazekile, bambezela ingcindezi, vuselela ukuphefumula kwe-diaphragmatic, futhi uthuthuke kuphela lapho uhleli uzolile futhi ukwazi ukulawula umoya ngokuzithandela. Phatha lo msebenzi njenge-neuromodulation njengokucindezela komshini: ibhola linikeza okokufaka kwezinzwa okuhunyushwa isimiso sezinzwa bese sishintsha ithoni yemisipha. Lapho isimiso sezinzwa silawula phansi ngokuphendula ingcindezi emnene, eqhubekayo, uzobona ukungezwani okuncishisiwe kanye nokuhamba kalula okuthuthukisiwe ekuhlolweni kokuhamba okulandelayo.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina ukukhishwa kwe-Lacrosse Ball Myofascial Release kuphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina izicubu ezihlosiwe ze-muscle kanye ne-fascial ezikhiqiza ukunyakaza ngenkathi ama-stabilizer ahlangene azungeze isifunda esikhethiwe asekela ukulungiswa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa Ukukhishwa kwe-Lacrosse Ball Myofascial kuphela ngemva kokuba ukuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusebenzisa ingcindezi eyeqile
- Lokho okubonayo
- Izinzwa ezibukhali, zikagesi, ezivuthayo noma ezikhipha imisebe; ukwanda kobuhlungu kunokuncishiswa okuqhubekayo; ukubamba noma ukubamba umoya.
- Imbangela engaba khona
- Isisindo somzimba esiningi kakhulu sigxile ebholeni, ingcindezi eqondile phezu kwenzwa noma ithambo, noma ukuzama ukuphoqa umphumela osheshayo kunokujwayela kancane kancane.
- Indlela yokulungisa
- Yehlisa ngokushesha umthwalo ngokusekela isisindo esiningi ngezandla zakho noma ngesitho esiphambene, susa ibhola ngamamilimitha ambalwa ukusuka endaweni ebuhlungu, bese uvuselela ukuphefumula okunensayo kwe-diaphragmatic. Uma ukuzwa okubukhali noma okukhazimulayo kuqhubeka naphezu kokuthulula, misa iseshini bese ubonana nodokotela oqeqeshiwe ngaphambi kokuqalisa kabusha. Miselela imizamo yomthwalo omkhulu ngoxhumana nabo abafushane, abamnene uze ukhiqize impendulo epholile yendawo.
Ukugxuma noma ukugoqa ngokushesha
- Lokho okubonayo
- Ukucwayiza, ukungakhululeki kwendawo ehlabayo ngaphandle koshintsho oluzwakalayo ekucindezelekeni kwezicubu ezijulile; ukwanda kokuqapha futhi akukho ngcono ekuhambeni.
- Imbangela engaba khona
- Ukusebenzisa ibhola le-lacrosse njengerola eliyigwebu ngokugxuma ukuze uthole 'ukukhululwa' okwengeziwe ngokushesha, okukhiqiza ukuzwa okuphindaphindayo okunamandla okucasula izicubu ezingaphandle kanye nama-receptors ezinzwa.
- Indlela yokulungisa
- Sebenzisa indlela yokuskena yokunyakaza okuncane, okulawulwayo okukalwa ngamamilimitha ukuya kumasentimitha ambalwa, futhi ugweme ukubhampa okunesigqi. Uma uthola indawo enengqondo, bambela ngokuqinile iwindi lokubamba elilawulwayo ngokuphefumula okukhululekile. Uma indawo inethenda ngokweqile, yehlisa ingcindezi noma shintshela ethuluzini elingaphezulu elingaphezulu njengerola eliyigwebu ngomsebenzi wokuqala ngaphambi kokubuyela ebholeni le-lacrosse.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Khulisa ukubekezelelana ngaphambi kokwandisa umthwalo
Ukuqhubeka kufanele kubeke phambili ukubekezelelana kwezicubu okuthuthukisiwe kanye nesistimu yezinzwa ezolile kunokucindezela okukhulu noma ukubamba isikhathi eside ngokushesha. Uma indawo ithambe ngendlela enokwethenjelwa futhi ukuhlola ukuhamba kubonisa ububanzi obungcono, kancane kancane vumela isisindo esengeziwe ngebhola kuyilapho ugcina ukuphefumula kuzinzile. Yethula ukubamba okude kancane kuphela ngemva kokuba izicubu ziphendule kahle emthwalweni owandisiwe futhi akukho ukuzwa okubukhali noma okukhazimulayo okwenzekayo. Inqubekela phambili ngokunyuka okucashile kumaseshini amaningi kunokuzama ukweqa okumangalisayo phakathi neseshini eyodwa.
Kusukela emsebenzini wezicubu ezihlukene ukuya ekunyakazeni okuhlanganisiwe
Uma indawo ehlosiwe iqala ukusebenza kancane, bhanqa umsebenzi omfushane we-lacrosse-ball nokunyakaza okuthambile okusebenzayo okusebenzisa izicubu ezikhishwe ngokusebenzayo: ukuze uthole ama-glutes, yenza i-hip hinge ehamba kancane noma ukuguqulwa kokuma komlenze owodwa okulawulwayo; ukuze kukhishwe i-thoracic, landela ngokujikeleza kwethoracic okulawulwayo noma ukuvivinya ukuhamba kwe-scapular. Inhloso ukubuyisela izicubu ezisanda kukhululeka zibe ukunyakaza okuhlelekile ukuze isimiso sezinzwa sigcine isimo esikhululekile phakathi nemisebenzi eyenziwayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uhlelo olusebenzayo, olulondolozayo lufaka i-lacrosse ball release njengomkhuba ovamile wokutakula; akulona ikhambi elizimele lodwa lezinkinga zesakhiwo. Sebenzisa amaseshini amafushane, alawulwayo agxile endaweni eyodwa ngesikhathi. Inhloso ukunciphisa ukugada kwendawo kanye nokubuyisela ukunyakaza okunethezekile ukuze izivivinyo zokulungisa kanye nemisebenzi evamile ibe lula. Uma isetshenziswa ngokungaguquki nokuqhubeka ngokucophelela, le ndlela isekela amaphethini okunyakaza angcono futhi inciphisa ithuba lokuziphatha okunxephezela okuqhutshwa ukucinana kwendawo.
Imvamisa
Nsuku zonke
Yenza umsebenzi webhola le-lacrosse njengengxenye yendlela yakho yokutakula kungaba lapho uvuka, ngemva kokujima, noma ngaphambi kokulala, kuye ngokuthi uqaphela nini izinguquko ezizuzisayo ekucindezelekeni nasekunyakazeni.
Ivolumu
Phinda izikhathi ezingu-2 ~ 3
Esifundeni ngasinye, skena futhi ubambe izikhathi ezimbalwa, uvumele impendulo yethishu iqondise ukuthi udinga izibambo ezimfishane ezingaki. Beka kuqala ikhwalithi yokuxhumana phakathi nesikhathi esiphelele; abathintwayo abaningi abafushane, abalungiswe kahle bavame ukukhetha kunezikhathi ezinde, ezinolaka.
- Yima ngokushesha futhi wehlise ingcindezi uma uzwa ubuhlungu obubukhali noma obukhiphayo, ukuba ndikindiki okusha, ukuntweza, noma izimpawu zokucasuka kwezinzwa. Uma lezo zimpawu ziqhubeka ngemva kokuthulula, funa ukuhlolwa kuchwepheshe wezempilo ngaphambi kokuqhubeka.
- Ungalokothi ucindezele ngokuqondile phezu kwelunga, ukugqama kwethambo, noma umgogodla; uhlose izicubu ezithambile ezizungezile lezi zakhiwo. Ngaso sonke isikhathi gcina ukwesekwa kwangaphandle ukuze ukwazi ukukhulula ngokushesha ibhola uma kudingeka futhi ugweme ukubamba umoya ngesikhathi somsebenzi.
Imibuzo evame ukubuzwa
Ingabe kufanele ngisebenzise lokhu ngaphambi noma ngemva kokuzivocavoca?
Phatha ukukhululwa kwebhola le-lacrosse ngokuyinhloko njengethuluzi lokubuyisela kanye ne-pre-conditioning: ngemva kokufudumala okuncane, ukuskena okufushane kwengcindezi encane kungamukeleka ngaphambi komsebenzi ukuze kuncishiswe ukucinana okukhulu, kodwa gwema ukubamba okujulile, kokucindezela okuphezulu ngokushesha ngaphambi kokuqeqeshwa komzamo omkhulu. Amaseshini angemva kokuzivocavoca angasiza ekudambiseni izindawo ezingazodwa futhi asekele ukululama. Hlala uhlola kabusha indlela umzimba wakho osabela ngayo futhi ulungise isikhathi ngokufanele.
