Mokhoa oa ho sebelisa Self Massage Roller ho fokotsa bohloko ba kamora ho ikoetlisa
![Face, neck, décolleté massage for thin skin Aigerim Zhumadilova](https://i.ytimg.com/vi/tLqBHvV4e2E/hqdefault.jpg)
Litaba
- Mokhoa oa ho sebelisa roller roller e tebileng
- Bakeng sa bohloko ba lengole
- Bakeng sa mokokotlo oa serope
- Bakeng sa bohloko ba namane
- Bakeng sa bohloko ba morao
- Moo u ka rekang Roller ea foam
- Ts'ebeliso e ngoe ea li-roller tsa foam
Ho sebelisa foam foam e tiileng ke leano le letle la ho fokotsa bohloko ba mesifa bo hlahang kamora koetliso hobane e thusa ho lokolla le ho fokotsa tsitsipano ho fasciae, e leng lisele tse koahelang mesifa, ka hona ho eketsa ho tenyetseha le ho loantša bohloko bo bakoang ke boikoetliso ba 'mele.
Li-roller tsena li lokela ho tiea 'me li be le li-jerks ho u potoloha e le hore li ka silila mesifa ea hau ka botebo, empa ho boetse ho na le li-roller tse bonolo tse nang le bokaholimo bo boreleli tse ntle bakeng sa ho eketsa phallo ea mali pele ho koetliso, e le mokhoa oa ho futhumala, le hape bakeng sa ho silila hamonate le ho phomola qetellong ea boikoetliso bo bobebe ha ho se na bohloko.
Mokhoa oa ho sebelisa roller roller e tebileng
Ts'ebeliso ea eona e bonolo haholo mme melemo e meholo. Ka kakaretso, ho kgothaletswa ho beha rolara fatše mme o sebelise boima ba 'mele oa hau ho tobetsa sebaka seo o batlang ho silila ho sona, o itlhokometse ho tsosa mesifa eohle e bohloko ho fihlela o fumana bohloko bo boholo, o tsitlallela ka metsamao e menyenyane e shebaneng le wena. morao sebakeng sena se bohloko.
Nako ea ho silila ka ho teba sebakeng ka seng e lokela ho ba metsotso e 5 ho isa ho e 7 mme ho fokotseha ha bohloko ho ka utluoa hang kamora ts'ebeliso ea eona mme e ntse e tsoela pele, kahoo ka le hlahlamang o tla ba le bohloko bo fokolang empa ho bohlokoa ho qoba ho thellela lesapo bokaholimo kapa mangole.
![](https://a.svetzdravlja.org/healths/como-usar-o-rolo-de-auto-massagem-para-diminuir-a-dor-no-ps-treino.webp)
Ho loants'a bohloko bo hlahang lengoleng kamora ho matha, ho etsa mohlala, bo bitsoang iliotibial band syndrome, o tlameha ho ipeha hantle joalo ka ha ho bonts'itsoe setšoantšong se kaholimo mme o sebelise boima ba 'mele oa hau ho thellelisa roller holima katoloso ea serope bonyane Tlosa metsotso e 3. Ha u fumana ntlha e itseng ea bohloko pela lengole, sebelisa roller ho silila ntlha eo metsotso e meng e mene.
![](https://a.svetzdravlja.org/healths/como-usar-o-rolo-de-auto-massagem-para-diminuir-a-dor-no-ps-treino-1.webp)
Ho loants'a bohloko bo ka morao ba serope, ka mohlala, kamora ho ikoetlisa jiming, o lokela ho lula maemong a kaholimo ho setšoantšo mme o tlohele boima ba 'mele bo thellelise roller sebakeng sohle sa marapo a tsoang pheletso ya mokokotlo wa mmele. mofeng ho ya mokokotlong wa lengole. Ts'usumetso ena e tla fokotsa bohloko ba mesifa mme e tla eketsa haholo matla a ho otlolla sebakeng se kamorao sa 'mele le teko e ntle e ka bonts'ang molemo ona ke ho otlolla maqhubu pele le kamora ho silila ho tebileng.
Bakeng sa ho otlolla o hloka feela ho ema ka maoto le bophara ba letheka le ho kobeha 'mele oa hau pele o leka ho beha matsoho (kapa liphaka) fatše, o boloka maoto a hao a otlolohile kamehla.
![](https://a.svetzdravlja.org/healths/como-usar-o-rolo-de-auto-massagem-para-diminuir-a-dor-no-ps-treino-2.webp)
Bohloko ba namane bo atile kamora ho koetlisetsoa jimi hape le ho matha mme mokhoa o motle oa ho imolla ho sa thabiseng hona ke ho tlohella roller hore e thellele bolelele bohle ba mesifa ea leoto la mafahla ho serethe sa Achilles. Maemong ana o ka tlohella roller hore e thelame maotong ka bobeli ka nako e le ngoe, empa bakeng sa mosebetsi o tebileng, e etse ka leoto le le leng ka nako mme qetellong o iphe nako ea ho otlolla bokapele ba leoto ha o ntse o boloka boemo bo bontšitsoeng ho setšoantšo se kaholimo ho metsotsoana e ka bang 30 ho isa ho motsotso o le mong ka leoto le leng le le leng.
![](https://a.svetzdravlja.org/healths/como-usar-o-rolo-de-auto-massagem-para-diminuir-a-dor-no-ps-treino-3.webp)
Ho thellisoa ha rolara sebakeng sohle sa mokokotlo hoa tšelisa ebile ho thusa ho hlola bohloko bo bakoang ke boikoetliso ba 'mele esita le kamora ho robala hampe bosiu, ha o tsoha o opeloa ke mokokotlo. O hloka feela ho lula maemong a bonts'itsoeng setšoantšong mme o tlohele roller hore e thelletse ho tloha molaleng ho ea qalong ea mofeng. Ha sebaka se ka morao se le seholo, o lokela ho tsitlella ho sililoa hoo e ka bang metsotso e 10.
Moo u ka rekang Roller ea foam
Ho a khonahala ho reka li-roller tsa foam joaloka tse hlahang litšoantšong mabenkeleng a thepa ea lipapali, mabenkeleng a ntlafatso le marang-rang mme theko e fapana ho latela boholo, botenya le khanyetso ea sehlahisoa, empa e fapana lipakeng tsa 100 le 250 reais .
Ts'ebeliso e ngoe ea li-roller tsa foam
Ntle le ho ba hantle bakeng sa ho lokisa likotsi, ho eketsa ho tenyetseha le ho loana kamora ho ikoetlisa, Foam Roller e ka sebelisoa ho ikoetlisa e matlafatsang mesifa ea mpa le lumbar mokokotlo hape e eketsa botsitso. Yoga le Pilates.