Njira 10 Zosungira Fascia Yanu Kukhala Yathanzi Kuti Thupi Lanu Likhale Losapweteka

Zamkati

• Ubwino wokonda kukonda kwanu
• Ubwino wosunga fascia wathanzi
  
• Nanga kodi dzina la sayansi limachita chiyani?
• Mfundo zachidule zokhudza fascia:
  
• Kukonda kosayenera kumatha kubweretsa mavuto ambiri
• Nchiyani chimayambitsa kukondera kosayenera?
  
• Momwe mungasinthire thanzi lanu la fascia
• 1. Tambasulani mphindi 10 patsiku
• Ikutambasula kuyesa:
  
• 2. Yesani pulogalamu yoyenda
• Zochita zoyeserera kuyesa
  
• 3. Tulutsani malo anu olimba
• Zochita zathovu zoyesera
  
• 4. Pitani ku sauna, makamaka mukamaliza masewera olimbitsa thupi
• 5. Ikani mankhwala ozizira
• 6. Pezani cardio yanu
• 7. Yesani yoga
• 8. Sungani inu ndi fascia wanu madzi
• 9. Pezani chithandizo cha akatswiri
• Kodi zizindikiro za fascia zolimba ndi ziti?
• Momwe mungagwiritsire ntchito FasciaBlaster
  

Ubwino wokonda kukonda kwanu

Kodi mudayamba mwadzifunsapo kuti bwanji simukugwira zala zanu? Kapena bwanji ziwalo zanu sizigogoda mkati mwanu mukadumpha chingwe? Kodi mudayamba mwadzifunsapo kuti minofu yanu imakhala yolumikizana bwanji ndi mafupa anu? Kapena chifukwa chiyani muli ndi cellulite?

Si chinsinsi panonso.

Yankho la mafunso awa onena za thupi lanu ndi fascia (yotchedwa fah-sha). Koma nchifukwa ninji sitinamve zambiri za izo mu mpweya womwewo womwe timakambirana za kutema mphini, cryotherapy, kapena keto?

Chimodzi mwamavuto ndikuti ngakhale akatswiri akhala akuvutika kutanthauzira fascia, ndi "kugwiritsidwa ntchito kwambiri koma osadziwika bwino" ndikuti kugwiritsa ntchito kwake kosagwirizana kumatha kusokoneza zinthu.

Ndipo pafupi ndi minofu ndi mafupa, ofufuza akuti fascia adangolandira "chidwi chochepa" chifukwa anali akuganiza kuti ndi minofu chabe.

Fascia imatenga mitundu yambiri, kuyambira pakatambasula mpaka kolimba. Zikuwoneka mthupi lonse, ndipo chifukwa chakuti ndizofala kwambiri, kusunga chidwi chanu cha fascia ndikofunikira.

Ubwino wosunga fascia wathanzi

• kusinthasintha kwakuthupi ndi mayendedwe
• kuwonjezeka kwa magazi, zomwe zikutanthauza kuchira mwachangu
• kuchepa kwa mawonekedwe otambalala ndi cellulite
• kuwonongeka kwa minofu
• kuchepetsa chiopsezo chovulala
• kupweteka pang'ono tsiku ndi tsiku
• masewera olimbitsa thupi

Mwachidule, fascia ndi minofu yolumikizana. Imazungulira ziwalo zamthupi kuchokera ku ziwalo kupita kuminyewa kupita kumitsempha yamagazi. Ikhozanso kukhala gawo lolimba la thupi palokha, ngati chomera chakuda chomwe chimakhazikika pamunsi pamapazi.

Nanga kodi dzina la sayansi limachita chiyani?

Fascia amatanthauza "band" kapena "mtolo" m'Chilatini. Ndi. Momwemonso, chidwi chanu chimakhala chathanzi motero chimatha kusunthika, kuterera, kupindika, ndi kupindika, chopanda ululu.

Mfundo zachidule zokhudza fascia:

• Fascia imalumikiza ziwalo zonse zolumikizira (kutanthauza minofu, mafupa, tendon, ligaments, ndi magazi)
• Fascia imagwirizira thupi lonse.
• Pali mitundu inayi ya fascia (structural, intersectoral, visceral, ndi msana), koma zonse ndizolumikizana.
• Ikakhala yathanzi, imasinthasintha, yosalala, ndipo imatha kutuluka.

Chifukwa chakuti fascia imawonekera ndikulumikiza thupi lonse, mungaganize ngati nsalu yapa tebulo. Kugwedeza ngodya imodzi kumatha kusintha mawonekedwe azinthu zilizonse patebulopo.

Kukonda kosayenera kumatha kubweretsa mavuto ambiri

Ikakhala yopanda thanzi, fascia ndiyokakamira, yopanikizana, yolimba, komanso yolimba. Amapanga zoletsa, zomata, ndi zosokoneza (taganizirani: mfundo za minofu).

Nchiyani chimayambitsa kukondera kosayenera?

• moyo wongokhala
• kukhazikika koyipa
• kusowa kwa madzi m'thupi
• kumwa mopitirira muyeso kapena kuvulaza minofu yanu
• kudya mosayenera
• Kusagona bwino
• nkhawa

Ena anenanso kuti cellulite ndi chizindikiro chosasangalatsa chaumoyo, koma umboni wapano wotsata fascia kuti muchepetse cellulite siwolimba. Pali zizindikiro zakuti fascia zitha kulumikizidwa ndi mavuto monga kupweteka kwa msana, koma kafukufuku wina amafunika.

Momwe mungasinthire thanzi lanu la fascia

Kuthana ndi chidwi chanu kumatha kutenga nthawi, koma kupumula kwakanthawi. Izi sizitanthauza kuti fascia yanu isintha kukhala yathanzi mpaka 100 yathanzi nthawi yomweyo.

Mwamwayi, zambiri mwa njirazi zimapindulitsanso zina kuposa fascia.

1. Tambasulani mphindi 10 patsiku

Kutambasula komwe kumatalikitsa minofu yanu kumatha kukuthandizani kuti muchepetse zovuta m'minyewa yanu, chomwe ndi chinthu chimodzi chofunikira, akufotokoza a Grayson Wickham, othandizira thupi, DPT, CSCS.

Kuti mupeze zotsatira zabwino, amalimbikitsa kuti mutenge masekondi 30 mpaka 1 miniti, koma musadzikakamize kuzama kapena malo omwe amapweteka.

Ikutambasula kuyesa:

• desiki amatambasula kuti agwire ntchito
• 5-min tsiku lililonse kutambasula
• 4 mwendo akutambasula
• mkono umatambasula

2. Yesani pulogalamu yoyenda

Kuyenda ndi mawonekedwe olimbitsa thupi omwe, mwazofunikira kwambiri, ndimatha kuyenda bwino. Ndiko kusuntha komwe sikuletsedwa chifukwa chosowa mphamvu, kusinthasintha, kapena mphamvu, akufotokoza Wickham.

"Ntchito yoyenda imayang'ana chidwi cha thupi," akutero Wickham.

"Zinthu monga kupukutira thovu, ntchito ya myofascial, ndi chithandizo chazomwe zithandizira kuthana ndi chidwi ndipo chifukwa chake zimathandiza munthu kusuntha moyenera. Komabe, mutha kugwiranso ntchito molunjika pakuyenda kwanu ndikupeza zabwino chifukwa cha chidwi chanu. ”

Pulogalamu ya Wickham, Movement Vault, ndi pulogalamu imodzi yokhazikika.

Imakhala ndi machitidwe apaintaneti komanso njira zomwe zimakhazikika kuti ziwongolere matupi kuyenda. RomWOD ndi MobilityWOD ndi makampani ena awiri omwe amapereka makanema tsiku lililonse kuti akuthandizireni kuyenda bwino.

Zochita zoyeserera kuyesa

• Zochita zolumikizana za 5 zosinthasintha ndikugwira ntchito
• Chizolowezi cha 5-kusuntha kwakuchepetsa kupweteka

3. Tulutsani malo anu olimba

Pakadali pano, mwina mwamvapo za ena mwa maubwino opindika thovu. Kupukutira kwa thovu ndi njira yabwino yowunika ndi thupi lanu kuti mudziwe komwe fascia yanu ili yolimba komanso yovuta. Ingolowa pa roller ndikulola minofu yanu kuti iyankhule nanu, akutero Wickham.

Mukuthira thovu, mukafika pamalo oyambira kapena pothina, khalani pansi ndikugwira ntchito pamenepo kwa masekondi 30 mpaka 60 pamene ikutha pang'onopang'ono. Popita nthawi izi zithandizira kuti thanzi likhale labwino.

Zochita zathovu zoyesera

• 8 amasunthira thupi lopanikizika
• 5 amasunthira kupweteka kwa minofu

4. Pitani ku sauna, makamaka mukamaliza masewera olimbitsa thupi

Kupita ku sauna kwakhala kotchuka kuyambira kale, koma chifukwa cha kafukufuku yemwe akutuluka omwe akuwonetsa zaubwino wathanzi, ma sauna amapezeka mosavuta ndipo amagwiritsidwa ntchito kwambiri kuposa kale.

Pakafukufuku wofalitsidwa munyuzipepala ya SpringerPlus, ofufuza adapeza kuti ma saunas amtundu wautoto komanso ma sauna oyambira adachepetsa kuchepa kwa minofu ndikuchepetsa zolimbitsa thupi.

Ofufuzawo akuti ma saunas a infrared amatha kulowa mu neuromuscular system kuti apititse patsogolo kuchira.

Kafukufuku woyambirira wofalitsidwa mu Journal of Human Kinetics adapeza kuti kukhala mu sauna kwa mphindi 30 kumawonjezera kuchuluka kwa azimayi a mahomoni okula (HGH), omwe amathandiza matupi athu kuwononga mafuta ndikupanga minofu.

5. Ikani mankhwala ozizira

Mofanana ndi sauna, othamanga ambiri amapindula ndi mankhwala ozizira kapena cryotherapy atatha masewera olimbitsa thupi.

Kuyika phukusi lachisanu lokutidwa ndi nsalu yopyapyala kumadera kumachepetsa kutupa, komwe kumapangitsa kutupa pang'ono ndi kupweteka.

Mukamagwiritsa ntchito njirayi kunyumba, pewani kugwiritsa ntchito zinthu zachisanu molunjika pakhungu, ndipo kumbukirani kuyima kapena kupumula pakadutsa mphindi 15 kuti muchepetse kuwonongeka kwa mitsempha, minofu, ndi khungu.

6. Pezani cardio yanu

Phindu lochita masewera olimbitsa thupi ndi lovuta kulisintha.

Kaya mukuyenda mwachangu, kusambira, kuthamanga, kapena kungokonza kapena kugwira ntchito zapanyumba, zochitika zamtima zomwe zimayambitsa kupopa magazi zitha kuthandiza:

• kuchepetsa kuthamanga kwa magazi
• kulimbikitsa chitetezo cha mthupi lanu
• kuchepetsa ululu wosaneneka

Kungathandizenso kuti mukhale wosangalala komanso kuti mugone mokwanira.

7. Yesani yoga

Mofanana ndi cardio, kuchita masewera olimbitsa thupi a yoga kumabwera ndi mndandanda wautali wazopindulitsa mwakuthupi kupatula fascia. Ikhoza kukulitsa kusinthasintha kwanu, kusinthasintha, komanso mphamvu.

Kupanga nthawi yopanga magawo angapo a yoga sabata iliyonse kungaperekenso zopindulitsa pamaganizidwe monga kupsinjika ndi nkhawa. Ena amati yoga imathanso kutulutsa mutu waching'alang'ala.

8. Sungani inu ndi fascia wanu madzi

"Choyenera kupita ku hydration ndikumwa osachepera theka la kulemera kwanu mu ma ounice amadzi," akutero Wickham.

9. Pezani chithandizo cha akatswiri

Ngati muli ouma mtima komanso opweteka, kapena muli ndi vuto la minofu lomwe silichira, funsani katswiri kuti awone chithandizo chomwe chingakhale choyenera kwa inu. Chifukwa fascia imagwirizana kwambiri, dera limodzi limatha kukhudza madera ena.

Kodi zizindikiro za fascia zolimba ndi ziti?

Ntchito ya Fascia sichinthu chomwe mumachita kamodzi pamwezi. Monga Wickham akunenera, "Fascia imapangitsa zonse kukhala zopitilira, inunso muyenera kuchitira thupi lonse."

Ngati munakhalapo ndi mfundo kapena kupweteka paphewa komwe kumawoneka ngati kukuyenda mutatha kusisita, ndizotheka chifukwa cha chidwi chanu.

Zizindikiro zina zitha kukhala chizindikiro choti muyenera kusamala kwambiri zaumoyo wanu wa fascia.

Kwa ola lililonse lomwe mumathera pochita masewera olimbitsa thupi, khalani ndi mphindi 30 mukugwira ntchito kuti mukhale ndi thanzi labwino.

Momwe mungagwiritsire ntchito FasciaBlaster

• Facia amakonda kutentha, kotenthetsani ndi mphindi zochepa za Cardio, ngati mungathe.
• Dulani pansi, chifukwa chidacho chidapangidwa kuti chizigwira pakhungu lanu lopanda kanthu.
• Pezani mafuta, mafuta, kapena mafuta omwe mungagwiritse ntchito FasciaBlaster glide.
• Yambani kupukuta blaster pakhungu lanu mmwamba ndi pansi, kapena mbali ndi mbali. Monga momwe thovu limagudubuzika, mukafika pamalo oyambira kapena pamalo olimba, khalani pansi ndikugwira ntchito pamenepo kwa masekondi 30 mpaka 60 pamene ikutha pang'onopang'ono. Black imalimbikitsa mphindi 1 mpaka 5 pagawo lathunthu lathupi.
• Chifukwa chidwi chanu chalumikizidwa, kumbukirani ku FasciaBlast thupi lonse osati malo anu "ovuta" okha.
• Pambuyo pakuphulika, Black imalimbikitsa hydrating.
• Mutha FasciaBlast pafupipafupi momwe mungafunire, samalani kuti musaphulitse malo omwe mwasweka.

Gabrielle Kassel ndimasewera a rugby, othamanga matope, wophatikiza mapuloteni-smoothie, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Amakhala munthu wam'mawa, adayesa zovuta za Whole30, ndikudya, kuledzera, kutsukidwa, kutsukidwa, ndikusamba makala, zonsezi mdzina la utolankhani.Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitirira Instagram.