Mukutsvaga kwepamusoro pemitambo yemitambo uye kufamba kwakakwana, vatambi uye vanofarira kusimba vari kuramba vachitsvaga maturusi ekubatsira kupora uye kuwedzera kudzidziswa kwavo. Mugwaro rino rakazara, isu tichaongorora mabhenefiti, mashandisiro, uye sainzi kuseri kwe floss mabhendi, tichikupa iwe ruzivo rwekuvhura simba rawo uye nekushandura kupora nekuita kwako.
Kunzwisisa Floss Bands:
Floss mabhendi, anozivikanwawo semabhande ekumanikidza kana mabhendi evoodoo, ari elastic, latex-based mabhendi akagadzirirwa kuputira uye kumanikidza nzvimbo dzakati dzemuviri. Iwo anowanzo kupamhama uye akakora kupfuura echinyakare kuramba mabhendi uye ane chaiwo zvivakwa zvinoita kuti ive yakasiyana mukushandisa kwavo. Kusiyana nedzimwe nzira dzekumanikidza, senge static compression sleeves, floss mabhendi anopa simba rekumanikidza kuburikidza neawo tacky magadzirirwo, achibvumira kune akawanda-directional kutambanudza uye kufamba panguva yekushandiswa.
Zvakanakira Floss Band
1. Kuwedzera Kuyerera kweRopa uye Vasodilation:
Kubatsira kwekutanga kwefloss band application ndeyekusimudzira kwekuwedzera kuyerera kweropa uye vasodilation. Kana ikashandiswa nemazvo, mabhandi efloss anoderedza zvakanyanya kutenderera kwenzvimbo yakaputirwa, zvichinyatsovhara kubuda kweropa. Iko kunotevera kusunungurwa kwebhandi kunokonzera kukurumidza kubuda kweropa, kupa okisijeni itsva uye zvokudya kune nzvimbo. Iyi nzira inobatsira kuderedza marara emarara, kuderedza kuzvimba, uye kukurudzira kupora kwenyama.
2. Yakavandudzwa Joint Mobilization:
Floss mabhendi anonyanya kushanda mukuvandudza kubatana kwekubatana uye huwandu hwekufamba. Kutsikirira uye kufamba kwebhendi kunogadzira simba rekuveura pakati pezvinyoro zvinyoro uye majoini zvimiro. Uku kutambanudza kwakasimba kunokurudzira kurongeka uye kurongekazve kwe collagen fibers, kukurudzira kuwedzera kuchinjika, kufamba kwemajoini, uye kuderedza kunamatira.
3. Yakanatsiridza Fascial Gliding:
Floss mabhendi anogona kushandiswa kuputsa fascial adhesions, zvichibvumira kufamba kwakapfava uye kunoshanda. Nekushandisa compression uye nekushingaira kufambisa nzvimbo yakaputirwa kuburikidza nemhando dzakasiyana dzekufamba, floss mabhendi anobatsira "kunyorovesa" mhasuru nematishu akatenderedza, kuvandudza mhando yetishu uye kusimudzira kushanda kwemhasuru.
4. Targeted Soft Tissue Mobilization:
Floss mabhendi anogona kupa yakanangwa yakadzika tishu yekuunganidza inofananidzwa neiyo inowanikwa kuburikidza nemanyorero ekurapa maitiro. Kuputira bhendi rakatenderedza boka retsandanyama uye nekushingairira kurifambisa kuburikidza nemhando dzekufamba kunogona kutevedzera mhedzisiro yemaoko-paakapfava tishu manipulation, kuburitsa kushushikana, uye kuderedza trigger point.
Zvishandiso zveFloss Band:
1. Pre-Workout Activation uye Kudziya-Up:
Floss mabhendi anogona kushandiswa senge pre-workout chishandiso kuwedzera tsandanyama activation uye kudziya-kumusoro. Kuputira mabhendi akatenderedza majoini kana mamwe mamhasuru mapoka, senge hudyu kana mapendekete, uye kuita mafambiro ane simba anobatsira kusimudzira tsandanyama nemajoini ekurovedza muviri, kuwedzera kuyerera kweropa uye kukurudzira kuita kwakakwana.
2. Kudzoreredza uye Kudzoreredza:
Floss mabhendi anoshanda zvakanyanya mukudzoreredza uye kugadzirisa zvirongwa. Nekusimudzira kuyerera kweropa uye kuderedza kuzvimba, vanobatsira kukurumidza kupora mushure mekudzidziswa kwakanyanya kana kukuvara. Uyezve, mabhendi efloss anogona kubatsira mukugadzirisa kusaenzana kwejoint kana tsandanyama, kuvandudza kufamba kwemajoini, uye kudzoreredza maitiro akanaka ekufamba.
3. Kudzidzira Kwetsandanyama uye Neuromuscular Activation:
Floss mabhendi anogona kushandiswa kufambisa neuromuscular activation uye kudzidzisa tsandanyama. Nekuputira zvine hungwaru bhandi rakatenderedza boka remhasuru uye kuita mafambiro anodzorwa, mabhendi efloss anopa mhinduro inonzwisisika, inosimudzira mhasuru activation uye kubatana.
4. Fascial Release uye Self-Myofascial Release (SMR):
Kushandisa floss mabhendi pamwe chete nekufamba kunogona kuwedzera fascial kusunungurwa uye self-myofascial kuburitsa maitiro. Kuputira bhendi kutenderedza nzvimbo yekunetsana kana kusimba uye kuita mafambiro chaiwo kunogona kubatsira kuputsa fascial adhesions uye kusunungura tsandanyama mapfundo.
Kubatanidza Floss Mabhendi mune yako Routine:
Kuti ubatanidze mabhendi efloss mumaitiro ako, funga zvinotevera zvinongedzo:
1. Yakakodzera Band Sarudzo:
Sarudza floss bhendi ine hupamhi hwakakodzera, ukobvu, uye elasticity yenzvimbo chaiyo yaunotarisira kunanga. Mabhandi akakora anopa kudzvanya kwakawanda, kwakanakira majoini akakura, nepo mabhande matete akakodzera nzvimbo diki semaoko kana zvigunwe.
2. Nzira Yakarurama yekupeta:
Nzira yekuputira yakakodzera yakakosha kuti uve nechokwadi chekumanikidza pasina kugura kutenderera kweropa. Tanga nekuputira bhendi zvakasimba, zvishoma nezvishoma zvinoputira zvidimbu, kuve nechokwadi chekukakavadzana kwakakwana kunoshandiswa. Vavarira nezve 50-80% compression yenzvimbo yakaputirwa.
3. Movement uye Mobilization:
Kana bhendi raputirwa, batanidza mafambiro uye maekisesaizi ekuunganidza akanangana nezvido zvako. Ita mafambiro anodzorwa uye nemaune, uchiongorora huwandu hwakazara hwekufamba kwenzvimbo yakaputirwa. Iva nehanya kune chero kusagadzikana kana kurwadziwa uye gadzirisa compression kana maitiro zvinoenderana.
4. Nguva uye Kakawanda:
Iyo nguva ye floss bhendi application inogona kusiyana zvichienderana nezvinangwa uye chaizvo zvinodiwa. Kazhinji, mabhendi e floss anoiswa kwemaminetsi maviri-5 panharaunda, achibvumira nguva yakakwana yekumanikidza uye kuburitsa mitsetse. Kuwanda kunoenderana nemhinduro yemunhu uye zvinangwa, asi 2-3 zvikamu pasvondo zvinowanzokurudzirwa.
Mhedziso:
Floss mabhendi akabuda sechishandiso chakakosha munzvimbo yekudzoreredza, kufamba, uye kusimudzira kwekuita. Kugona kwavo kusimudzira kuyerera kweropa, kunatsiridza kuunganidzwa kwemajoini, kuwedzera fascial gliding, uye kunanga kunyorova kwetishu kuunganidza kunoita kuti ive yakakosha kune vatambi uye vanofarira kusimba. Nekubatanidza floss mabhendi mune yako yekudzidzira uye kudzoreredza maitiro, unogona kuvhura simba rawo uye nekuona akawanda mabhenefiti avanopa.
Nguva yekutumira: May-07-2024