Myofascial kusunungurwa mu gym: wongororo. Myofascial kusunungurwa chidobi. Myofascial kusunungurwa remuromo nharaunda

Zuva nezuva muviri yedu pachena zvinetso zvakasiyana-siyana, izvo, pamwe mupfungwa, kupera muviri, akadzokorora monotonous kufamba kwezuva nezuva pave kwaita tsandanyama kusaenzana. Izvi zvingaita kuti kugara marwadzo, akaderedza mufambo, uyewo kuwedzera njodzi yokukuvadzwa.

Varayiridzi ano kugwinya netsvimbo Kazhinji kunzwa zvichemo kubva vatengi kunzwa marwadzo ari tsandanyama, iyo kunotadzisa kudzidziswa. Mukuwedzera, magadzirirwo anotambura muviri, kushandura yeGmail.END_STRONG wacho mamiriro uye kushaya mberi zvidzidzo.

Kazhinji panobva dambudziko ndiro fascia, ndiyo connective zvinyama rakafukidza tsandanyama dzedu.

Healthy fascial zvinyama anokwanisa ruoko uye kutama pasina chinotitadzisa. Age, kushushikana, mamiriro akaipa inoenda pakuti fascial zvinyama anova zvishoma kwakavharwa nenyama uye anorasikirwa mufambo kwayo, pakati tsandanyama uye fascia kuoneka adhesions uye scarring inotungamirira chisingaperi kushushikana uye deformation muviri.

myofascial kusunungurwa

Nyanzvi Modern kubvisa marwadzo, kana paine matambudziko pamwe zvetsandanyama nemapfupa ezvinhu, kupora chero mukukuvara vari zvinowanzoshandiswa myofascial kusunungurwa. Chii uye sei anoshanda pamuviri yedu? Myofascial kusunungurwa chidobi chinhu chitsva zvikuru uye inonyatsoshanda nzira simba pamusoro tsandanyama uye connective munyama.

Features unyanzvi

Kubatanidzwa zvakakodzera myofascial yokusunungurwa uye masaja zvinobudirira zvikuru hakubvisi kutyorwa kuri zvetsandanyama nemapfupa ezvinhu, zvinobatsira kuderedza uremu, kuchinja mufananidzo. Myofascial kusunungurwa masaja unyanzvi yakasiyana dzekare masaja uye rinosanganisira kufurirwa-inonyatsoziva palpation, nyoro zvinyama kusungika achibatsirwa pakati phalanges, nezvibhakera, emberi, kugokora. kufamba All vanofanira kuva kumeso uye nyarara. chikamu chimwe nechimwe fascia kupiwa maminitsi 3-4. Munotatamura zvikuru nyoro.

Myofascial kusunungurwa masaja uye kutora kosi. First - the manyoro, zvikuru zvachero simba. Zvino sezvo kwegadziriro mutoro muviri inowedzerwa. The nhamba uye paanowedzera zvidzidzo zvinoenderana munhu. Massage hunogara kubva neawa nehafu pamberi.

Fashionable kuitika kugwinya

Kuwedzera, myofascial kusunungurwa vachishandisa ano kugwinya varayiridzi. Izvi zvinobatsira kuti nokukurumidza kupinda chimiro pashure imwe Workout kwazvo, kubvisa marwadzo ari tsandanyama, kunoita mukana wokushandiswa, kunoderedza ngozi yokukuvadzwa.

The kugwinya myofascial kusunungurwa - rakasiyana nemamwe nzira. Feedback kubva vaya vaiedza, pamaitiro, kubata kushanda unyanzvi ichi, anoratidza kuti achibatsirwa chete awa anogona kupomba mapoka tsandanyama zvinenge zvose vanonzwa kutandara zvavo uye ndichisveerera, vanonzwa mufambo uye kuchinja mapfundo. kurovedza zvakakodzera achabvisa kunetseka kunoitika somugumisiro pasi kurovedza muviri.

Chinonetsa ndechokuti avhareji Workout. Asi kuruoko nzira, musingadi kunzwa simba kuneta uye kuneta, asi chete Explosão simba.

Kurovedzwa zvinosanganisira kuzvipira masaja, cardio, yoga okunze, uyewo Muchiitwa azobatsira mukana wokushandiswa, simba, kutsungirira.

Myofascial kusunungurwa mu gym midziyo kazhinji anoshandisa kuzvidzora MYFF Rolling (rinopfungaira) uye chinovhiringidza (kumanikidza pfungwa iri tsandanyama, ndoupiko unonyanya nerongo, pamwe chaiwo furo humburumbira).

Kurovedza nokuda yakazvimirira tsika

With myofascial kusunungurwa anogona kubvisa kurwadziwa remuromo, thoracal uye lumbar nomuzongoza, mbabvu, abdominal, nomusoro. Myofascial kusunungurwa chidobi kwakavakirwa kutsvaka zvokudya, kusanganisira neyemitenusirwa, flexion-Tingawedzera torsion, umo munhu anonzwa zvikuru takasununguka. Kuva nechinzvimbo ichi kwenguva yakati, zvinobatsira kuti normalize ropa aibuda, padzichasiya majoini, usanetseka tsandanyama uye fascia.

Myofascial kusunungurwa dzokubvisa zvakasiyana nzvimbo nomuzongoza inobva chete mazano. Zvakakosha kuisa pfungwa kwebasa kurapwa nzvimbo vakasarudzwa. Kana hanya kurwadziwa chokumusoro thoracal nomuzongoza, akashandisa tilts mberi flexion kana kuwedzera pamafudzi. Nokuti avhareji thoracal akanzwirwa flexion-kuwedzera umo muchiuno anodzokororwa akarurama chinzvimbo.

Funga muenzaniso myofascial kusunungurwa remuromo nzvimbo akazvimirira kushandisa.

Diagnostics

1. zvishoma kumhanya pasina jerks vanofanira kukotama, ipapo ruramisa mutsipa, vakabata chinzvimbo nerimwe masekonzi mashoma. Ziva uye yeuka nezvenzvimbo iyo tinonzwa mukuru nyaradzo uye kurwadziwa, ipapo zvakafanira kuti kudzokera kwazvakarerekera nzvimbo.

2. chete kunonoka pandaida run kurudyi kurereka. Ndezvipi rokunyaradza nzvimbo iri mumusoro. Dzokera kune kwazvakarerekera nzvimbo.

3. Vhura mutsipa iri pakatarisana mirayiridzo, pakutsvaga nzvimbo iyo hwomutambarakede. Yeuka zvinoda munhu asave nedivi raanotsigira.

Nokudaro, hatina rinorondedzerwa zvinzvimbo zvitatu tinonzwa zvikuru achinyatsoita. Zvino unogona kuita kurapwa.

mabatiro

Panguva iyi, unofanira zvishoma nezvishoma kushandura mutsipa pachinzvimbo kunyaradzwa mukuru flexion-kuwedzera. Dzokororai izvi divi Bends uye kana akatendeuka musoro. Panguva dzose nguva unofanira kugara masekondi 30, yozononokera kudzokera nechepakati chinzvimbo, mana nguva befu uye exhale. Zvinokukurudzira kuitei myofascial kusunungurwa? Reviews vakawanda zvinobatanidzwa vanoti panguva ino pane zvinoderedza marwadzo uye kusanzwa, izvo zvinoratidza akakodzera unyanzvi kuuraya.

Zvadaro, basa inodzokororwa munhu chengetedzo chinzvimbo miniti imwe. Tevera kudzokororwa kunoitika ane Kunonoka panzvimbo imwe neimwe masekondi 90. Kupedza kutenderera dzokororo kundosvikira.

Kuekisesaiza kunobatsira kuderedza kurwadziwa ari remuromo nharaunda, uye anobatsira chisingaperi ezvinhu.

Contraindications

Kungofanana kurovedza muviri, unyanzvi uhwu anewo contraindications ayo. Hazvibviri kuita kana uine dzihwa, une kukuvara, uyewo exacerbation upi chirwere, kuvapo kenza.

zvinokosha kurumbidza

Usaedze kuwedzera kuwanda inofamba, muchiita zviitwa nesimba guru. Zvakakosha kuramba pfungwa kunyaradzwa. Kana iwe muchibayiro zvakakosha kuongorora kurwisa pamusoro nomuzongoza, uye akafunga kuti zvakafanira kudzokera dzakamboitika hwomutambarakede chinzvimbo.

Kana nzvimbo yemuviri migumisiro panyama zvakaoma kugara, zvinokwanisika kuti kushandisa zvinhu zvakasiyana-siyana anotsigira. Kuita zviitwa, zvakakosha kugara vasununguke, kuchengetedza kufema dzose.