Litsela tse 10 tsa ho boloka Fascia ea hau e phetse hantle hore 'mele oa hau o se ke oa opeloa

Litaba

• Melemo ea ho rata fascia ea hau
• Melemo ea ho boloka fascia e phetse hantle
  
• Joale fascia e etsa eng ka lebitso la mahlale?
• Lintlha tse mabapi le fascia:
  
• Fascia e sa phetseng hantle e ka baka mathata a mangata
• Ke eng e bakang fascia e seng ntle?
  
• Mokhoa oa ho ntlafatsa bophelo ba hau ba fascia
• 1. Otlolla metsotso e 10 ka letsatsi
• E otlolla ho leka:
  
• 2. Leka lenaneo la ho tsamaea
• Boikoetliso ba ho tsamaea ho leka
  
• 3. Tlosa libaka tsa hau tse thata
• Lits'oants'o tsa foam ho leka
  
• 4. Etela sauna, haholo-holo kamora ho ikoetlisa
• 5. Sebelisa phekolo ea serame
• 6. Etsa cardio ea hau ho
• 7. Leka yoga
• 8. Boloka uena le fascia ea hau le le metsi
• 9. Fumana thuso ea litsebi
• Matšoao a fascia e thata ke afe?
• Mokhoa oa ho sebelisa FasciaBlaster
  

Melemo ea ho rata fascia ea hau

Na u kile ua ipotsa hore na hobaneng u sa khone ho ama menoana ea hau? Kapa hobaneng litho tsa hau li sa kokote kahare ho uena ha u tlola thapo? Na u kile ua ipotsa hore na mesifa ea hau e lula e khomaretse masapo a hau joang? Kapa hobaneng u na le cellulite?

Ha e sa le sephiri hape.

Karabo ea lipotso tsena tse mabapi le 'mele oa hau ke fascia ea hau (e phatlalatsoang fah-sha). Empa ke hobaneng ha re e-so utloele ho eketsehileng ka eona ka phefumoloho e le 'ngoe eo re buang ka eona ea acupuncture, cryotherapy, kapa keto?

Karolo ea bothata ke hore le litsebi li sokola ho hlalosa fascia, ka "e sebelisoang haholo empa e sa hlalosehe" mme e re ts'ebeliso ea eona e sa lumellaneng e ka ferekanya litaba le ho feta.

Haufi le mesifa le masapo, bafuputsi ba hlokometse hore fascia e amohetse feela "tlhokomelo e nyane" hobane ho ne ho nahanoa hore ke lisele tse sa sebetseng.

Fascia e hlaha ka mefuta e mengata, ho tloha ho otlolla ho isa ho satalla. E hlaha hohle 'meleng,' me hobane e atile haholo, ho boloka fascia ea hau e phetse hantle ho bohlokoa.

Melemo ea ho boloka fascia e phetse hantle

• ntlafatso ea symmetry ea mmele le tatellano
• phallo ea mali e eketsehileng, e bolelang ho hlaphoheloa kapele
• ponahalo e fokotsehileng ea matšoao a otlolohileng le cellulite
• ho senyeha ha lisele tsa 'mele
• fokotsa kotsi ea kotsi
• bohloko ba letsatsi le letsatsi
• ntlafatso ea lipapali

Ka bokhutšoanyane, fascia ke lisele tse sebetsang. E pota-potile likarolo tsa 'mele ho tloha lithong ho ea mesifa ho ea methapong ea mali. E kanna ea ba karolo e thata ea 'mele ka bo eona, joalo ka semela se teteaneng sa semela se tsitsisang khoro e ka tlase leotong.

Joale fascia e etsa eng ka lebitso la mahlale?

Fascia e bolela "sehlopha" kapa "sesepa" ka Selatine. Ho joalo. Ha e le hantle, fascia ea hau e phetse hantle 'me ka hona e bonolo ho lekana hore e ka thellela, ea thella, ea sotha, ea koba, ea se na bohloko.

Lintlha tse mabapi le fascia:

• Fascia e hokela lisele tsohle tse hokahanyang (ho bolelang hore mesifa, masapo, mesifa, mesifa le mali)
• Fascia e kopanya mmele kaofela.
• Ho na le mefuta e mene e fapaneng ea fascia (sebopeho, intersectoral, visceral, le mokokotlo), empa kaofela li hokahane.
• Ha e phetse hantle, ea tenyetseha, e bonolo ebile ea thella.

Hobane fascia e hlaha mme e hokela 'meleng oohle, o ka nahana ka eona joalo ka lesela la tafole. Ho hula sekhutlo se le seng ho ka fetola boemo ba ntho e ngoe le e ngoe e tafoleng.

Fascia e sa phetseng hantle e ka baka mathata a mangata

Ha e se na bophelo bo botle, fascia e maname, e makhethe, e tiile ebile e boreleli. E theha lithibelo, likhomaretsi le litšitiso (nahana: mafito a mesifa).

Ke eng e bakang fascia e seng ntle?

• bophelo ba ho lula fatše
• boemo bo bobe ba mmele
• ho felloa ke metsi 'meleng
• ho sebedisa hofeta kapa ho lematsa mesifa ya hao
• mekgoa ya ho ja e sa lokang
• boleng bo bobe ba ho robala
• khatello ea maikutlo

Ba bang ba boetse ba boletse hore cellulite ke letšoao la fascia e sa pheleng hantle, empa bopaki ba hona joale ba ho lebisa fascia ho fokotsa cellulite ha bo matla. Ho na le matšoao a fascia a ka amanang le mathata a kang bohloko ba morao, empa lipatlisiso tse ling lia hlokahala.

Mokhoa oa ho ntlafatsa bophelo ba hau ba fascia

Ho sebetsana le fascia ea hau ho ka nka nako, empa phomolo ke ea nakoana. Seo ha se bolele hore fascia ea hau e tla tloha phelisong e mpe ho ea ho liperesente tsa 100 e phetse hantle hanghang.

Ka lehlohonolo, bongata ba mekhoa ena le eona e hlahisa melemo e meng ho feta fascia.

1. Otlolla metsotso e 10 ka letsatsi

Ho ikotlolla ho eketsa mesifa ea hau ho ka u thusa ho lokolla tsitsipano mesifa ea hau, e leng ntho e le 'ngoe ea fascia, ho hlalosa Grayson Wickham, setsebi sa' mele, DPT, CSCS.

Bakeng sa liphetho tse ntle, o khothaletsa ho ts'oara ho otlolla metsotsoana e 30 ho isa ho motsotso o le mong, empa o se ke oa iqobella ho teba kapa boemo bo bakang bohloko.

E otlolla ho leka:

• tafole e otlolla ho etsa mosebetsing
• 5-min tloaelo ea letsatsi le letsatsi
• Leoto le 4 lea otloloha
• letsoho le otlolla

2. Leka lenaneo la ho tsamaea

Tsamaiso ke mokhoa oa ho ikoetlisa, oo ka mantsoe a mantlha e leng bokhoni ba ho tsamaea hantle. Ke motsamao o sa thibeleng ke ho hloka botsitso, ho tenyetseha, kapa matla, ho hlalosa Wickham.

"Wickham o re:" Mosebetsi oa ho tsamaea o sebetsana le fascia ea 'mele.

"Lintho tse kang ho qhoqhoa ha foam, mosebetsi oa maiketsetso, le kalafo ea matsoho li tla thusa ho theola fascia ka hona ho thusa motho ho tsamaea ka mokhoa o phallang. Leha ho le joalo, o ka sebetsana ka kotloloho le motsamao oa hau mme o kotule moputso o motle bakeng sa botle ba hau. ”

Lenaneo la Wickham, Movement Vault, ke lenaneo le le leng le ikhethileng la ho tsamaea.

E fana ka tatellano ea marang-rang le lits'ebetso tse hlophiselitsoeng ho ntlafatsa 'mele. RomWOD le MobilityWOD ke lik'hamphani tse ling tse peli tse fanang ka livideo tsa letsatsi le letsatsi tse etselitsoeng ho u thusa ho tsamaea hantle.

Boikoetliso ba ho tsamaea ho leka

• Liikoetliso tse 5 tse kopanetsoeng bakeng sa ho tenyetseha le ho sebetsa
• Tloaelo ea ho tsamaisa 5 bakeng sa bohloko bo fokotsehileng

3. Tlosa libaka tsa hau tse thata

Hajoale, mohlomong u se u utloile ka melemo e meng ea ho phoka ha foam. Ho tsamaisa foam ke tsela e ntle ea ho itlhahloba le 'mele oa hau ho supa moo fascia ea hau e leng thata hape e ts'oereng tsitsipano. E-ea holim'a roller ebe u lumella mesifa ea hau hore e bue le uena, ho fana ka tlhahiso ea Wickham.

Ha foam e ntse e bilika, ha o thula ntlha e qhekellang kapa sebaka se thata, lula 'me u sebetse sebakeng seo metsotsoana e 30 ho isa ho e 60 ha e ntse e qepha butle. Ha nako e ntse e tsamaea sena se tla thusa ho khutlisetsa fascia ho bophelo bo botle.

Lits'oants'o tsa foam ho leka

• 8 e tsamaea bakeng sa 'mele o hatelletsoeng, oa tafoleng
• 5 e tsamaea bakeng sa bohloko ba mesifa

4. Etela sauna, haholo-holo kamora ho ikoetlisa

Ho ea sauna esale ho tsebahala, empa ka lebaka la lipatlisiso tse hlahang tse supang melemo ea bophelo bo botle, li-sauna li fumaneha habonolo ebile li sebelisoa haholo ho feta neng kapa neng.

Phuputsong e phatlalalitsoeng koranteng ea SpringerPlus, bafuputsi ba fumane hore li-sauna tsa setso le li-infrared saunas li fokotsehile ho lieha ho qala ho opeloa ke mesifa le ho ntlafatsa boikoetliso.

Bafuputsi ba fana ka maikutlo a hore li-sauna tsa infrared li ka phunyeletsa tsamaiso ea neuromuscular ho khothaletsa ho hlaphoheloa.

Phuputso ea pejana e phatlalalitsoeng ho Journal of Human Kinetics e fumane hore ho lula sauna metsotso e 30 ho eketsa litekanyetso tsa basali tsa kholo ea motho (HGH), e thusang 'mele ea rona ho senya mafura le ho aha mesifa.

5. Sebelisa phekolo ea serame

Joalo ka sauna, baatlelete ba bangata ba rua molemo kalafong e batang kapa cryotherapy kamora ho ikoetlisa.

Ho kenya sephutheloana sa leqhoa se koahetsoeng ka lesela le lesesaane sebakeng se fokotsa ho ruruha, ho felletseng ka ho ruruha ho fokolang le bohloko.

Ha u sebelisa mokhoa ona lapeng, qoba ho sebelisa lintho tse hoammeng ka kotloloho letlalong, 'me u hopole ho emisa kapa ho phomola kamora metsotso e 15 ho thibela tšenyo ea methapo, lisele le letlalo.

6. Etsa cardio ea hau ho

Melemo ea boikoetliso ba ho ikoetlisa e thata ho feta tekano.

Hore na o tsamaea kapele, o sesa, o matha, kapa o itokisa kapa o etsa mosebetsi oa ntlo, ts'ebetso ea pelo le methapo e etsang hore mali a pompe mali e ka thusa ho:

• theola khatello ea mali ea hau
• matlafatsa sesole sa hau sa 'mele
• fokotsa bohloko bo sa foleng

E ka ba ea thusa ho ntlafatsa maikutlo a hau le ho robala hantle.

7. Leka yoga

Joalo ka cardio, ho ikoetlisa ka yoga ho tla le lethathamo le lelelele la melemo ea 'mele ho feta fascia. E ka ntlafatsa maemo a hau a ho feto-fetoha le botsitso, hammoho le matla.

Ho ipha nako ea ho ba le linako tse 'maloa tsa yoga beke le beke ho ka fana ka melemo e tlatselletsang kelellong joalo ka khatello e tlase ea maikutlo le maemo a khatello ea maikutlo. Ba bang ba fana ka maikutlo a hore yoga e ka ba ea kokobetsa hlooho ea migraine.

8. Boloka uena le fascia ea hau le le metsi

Wickham o re: "Ntho ea bohlokoa ea ho noa metsi ke ho noa bonyane halofo ea boima ba 'mele oa hau ka li-ounces tsa metsi."

9. Fumana thuso ea litsebi

Haeba u le manganga a sa foleng u bile u opeloa, kapa u na le kotsi ea mesifa e ke keng ea fola, ikopanye le setsebi ho bona hore na ke kalafo efe e ka u loketseng. Hobane fascia e hokahane haholo, sebaka se le seng se ka ama libaka tse ling.

Matšoao a fascia e thata ke afe?

Mosebetsi oa Fascia ha se ntho eo u e etsang hang ka khoeli. Joalokaha Wickham a re, "Fascia e etsa hore ntho e ngoe le e ngoe e tsoele pele, ka hona o tlameha ho alafa 'mele ka botlalo."

Haeba u kile ua ba le lefito kapa bohloko lehetleng la hau le neng le bonahala le tsamaea ka mor'a hore u le silille, ho ka etsahala hore ebe ke ka lebaka la fascia ea hau.

Matšoao a mang e kanna ea ba sesupo sa hore o lokela ho ela hloko bophelo ba hau ba fascia.

Bakeng sa hora e 'ngoe le e' ngoe eo u e qetang u ikoetlisa, qeta metsotso e 30 u etsa mosebetsi ho ntlafatsa bophelo ba hau ba fascia.

Mokhoa oa ho sebelisa FasciaBlaster

• Facia o rata mocheso, futhumala ha o khona.
• Theola fatše, hobane sesebelisoa se etselitsoe ho sebetsa letlalong la hao le feela.
• Fumana oli, mongobo, kapa setlolo seo u ka se sebelisang ho thusa FasciaBlaster glide.
• Qala ho tšela blaster letlalong la hao holimo le tlase, kapa ka lehlakoreng le leng. Feela joalo ka ha foam e bilika, ha o thula ntlha ea tulo kapa sebaka se thata, lula 'me u sebetse sebakeng seo metsotsoana e 30 ho isa ho e 60 ha e ntse e qepha butle. Botšo bo khothaletsa metsotso e 1 ho isa ho e 5 sebakeng se seng le se seng sa 'mele.
• Hobane fascia ea hau e hokahane, hopola FasciaBlast 'mele oohle eseng feela "libaka tsa mathata" tsa hau.
• Kamora ho phatloha, Botšo bo khothaletsa ho nosetsa metsi
• U ka FasciaBlast khafetsa kamoo u ka ratang, e-ba hlokolosi hore u se ke ua phatloha libakeng tse maqeba.

Gabrielle Kassel ke papali ea papali ea rugby, e mathang ka seretse, e kopanyang protheine-smoothie, e hlatsoang lijo, CrossFitting, sengoli sa bophelo bo botle se New York. O fetohile motho oa hoseng, o lekile phephetso ea Whole30, mme a ja, a tahoa, a hlatsuoa ka, a hlatsuoa le ho hlatsoa ka mashala, kaofela ka lebitso la boralitaba.Nakong ea hae ea mahala, a ka fumanoa a bala libuka tsa ho ithusa, a tobetsa benche, kapa a etsa hygge. Mo latele Instagram.