Foam Rolling Techniques: MELT Method

1 - MELT Mokhoa: Seo U Lokelang ho se Tseba

Ha matla a ho sebetsa a tsoelapele ho phahama, ho joalo le ka balekane ba bona-ho sebetsa ho lebisa tlhokomelo ea ho ikoetlisa , e kang yoga, tai, le ho silila .

Lihlopha tsa ho qeta likoti le mekhoa ea ho ruta, haholo-holo, li se li eketsehile e le lithuso tsa mosebetsi oa ho qetela hobane ho na le bopaki ba hore mokhoa ona oa ho itlhakisa o thusa ho eketsa ho feto-fetoha ha maemo le ho tsamaea ha ho ntse ho rutoa mesifa ea 'mele. Ho feta moo, li-roller tse nang le mafura li theko e tlaase ebile li-workouts li ka etsoa hoo e ka bang kae kapa kae, hafeela ho ntse ho e-na le mochine oa foam.

Tsela e tummeng ka ho fetisisa ea ho ruruha ha foam e akarelletsa mochine o thata o boima oa ho fofa. Li-cylinders tsena tse thata li thusa ho qhaqha li -adhesions (tseo hangata li nahanang hore ke li-knot) tse hlahang mokokotlong oa mesifa ea mesifa e pota-potileng mesifa eohle ea mesifa. Ha li ntse li atleha, li-roller tse nang le litebelisoa tse phahameng li ke ke tsa phutholoha kapa tsa utloa bohloko ha u sa le mocha.

Kenya: MELT Method. MELT Method ke mokhoa oa ho ipolaea o entsoeng ke setsebi sa phekolo le ho ikoetlisa, Sue Hitzmann, e nang le li-roller 'mele le sehlopha sa libolo tse nyenyane tse etsisang mekhoa ea matsoho ea setsebi sa litsebi. Botle ba mokhoa oa Hitzmann ke hore, ha ho ntse ho tšoana le mela e tloaelehileng ea mobu, mochine o bonolo oa foam o etsa hore ho be le khatello e fokolang ea mesifa ea mesifa, e leng se etsang hore ho se ke ha e-ba le mokhoa o sa utloiseng bohloko oa ho itlhakisa. Mochine o bonolo o boetse o thusa li-angles le likhato tse fapaneng tsa ho qhekella tse ke keng tsa khoneha sesebelisoa se thata.

Ka mor'a ho fetola boholo ba mokhoa oa Method oa bonolo oa 'mele ka 2016 ho ba le sephahla se senyenyane, Hitzmann o ile a boela a lokolla phetolelo e sa tsoa ntlafatsoa ea buka ea hae ea Bestsell Times ea Best York Times, MELT Method . Mona, o ka bona tse seng kae tseo Hitlmann a li ratang haholo ho leka mokhoa oa hae lapeng. Haeba u se na li-roller tse nang le mouoane o le bonolo, leka ho sebelisa seaparo sa yoga se koahetsoeng kapa thaole e phuthetsoe sebakeng sa eona.

2 - 1. Hlahloba / hlahloba hape

Ho ikoetlisa le ho ikoetlisetsa ha e le hantle ha ho hlokahale hore ho be le 'mele o bonolo. Koetliso ena e etselitsoe ho ntlafatsa tlhahiso ea hau, kapa kutloisiso ea hau ea hore na 'mele oa hau o fallela joang. MELT Method e bua ka sena e le "kutloisiso ea 'mele." Ho etsa mosebetsi ona:

1. Robala mokokotlong oa hao ka liatla tsa hau mme lioto tsa hao li leletsoe. Koala mahlo, phefumoloha ka ho teba, 'me u ikutloe hore' mele oa hao o phutholoha fatše. Sebelisa nako ena ho lemoha 'mele oa hau, u sebelisa mohopolo oa' mele oa hau ho hlahloba tsitsipano leha e le efe eo u ka 'nang ua e tšoara ka mesifa ea hau.
2. Na u na le sethapo se seholo ka hare ho morao kapa morao o monyenyane ka morao ka tlase ho naleli? Na mohatla oa hao o kopane le fatše, kapa ke litlolo tsa hau? Na lirope tsa hau li kopane le fatše, kapa ke tse ling ho theosa le tse ling? Ho itšetlehile ka likarabo tsa hau, u ka 'na ua e-ba le ho se leka-lekane ha mesifa e ka etsang hore ho be le khatello ea kelello mokokotlong oa hao.
3. Hona joale hlahloba "Autopilot" ea hau-lentsoe le sebelisitsoeng ho MELT Method ho hlalosa tsela eo 'mele oa hao o sebetsang ka eona ho lula u leka-lekana ntle le taolo ea ho tseba. Ela hloko mahlakoreng a hao a letona le a letšehali, ho tloha maotong a hao ho ea hloohong. Na u na le boima bo lekanang ho tloha ka lehlakoreng le leng? Hlokomela phapang leha e le efe. Ha o pheta-pheta ho sebelisa boikoetliso bo tšoanang, o ka fumana hore na ho na le liphetoho.

3 - 2. Ho khutla ho Shear ea Thipa

Karolo e ka morao ea lesela la mokotla e etselitsoe ho ntlafatsa hydration ka hamstrings, e ka fokotsang ho fokotsa maqeba le maoto.

1. Thema ka morao 'me u khumame. Beha sebaka se ka tlas'a lirope tsa hau, ka tlase ho mariti a hau.
2. Phomola 'mele oa hao o ka holimo' me u otlolle maoto. Lokolla khatello leha e le efe maotong a hao ho ba lumella hore ba phomole haholo.
3. Ka maoto a hau haufi le fatše, "shear" li-hamstrings tsa hau ka ho hula maoto a hao hammoho le ho arohana, joalokaha eka o etsa jack motion jack. Ha o ntse o etsa joalo, ts'obella khatello e tsitsitseng ho pota-pota le ho otlolla maoto ha u ntse u hula maoto le ho tsoa ha u ntse u ba arola. Tsepamisa mohopolo oa ho tsamaea ka boomo ka maoto, ho e-na le hore u ba hlobise ka mohopolo. Etsa mokhatlo ona ka makhetlo a mane ho ea ho a mahlano

4 - 3. SHEAR Joint

Ho ntlafatsa hydration ka kopane ea sacroiliac, kapa selekane sa SI, se pakeng tsa sacrum le masapo a laumine a pelvis, leka lehare la li-SI. Li-ligamente tse hokahaneng le masapo ana li matla haholo, 'me ho ikopanya ha merabe sebakeng sena ho ka tlatsetsa maemong a tlaase le bohloko ba mahlaba.

1. Thema ka morao ka mangole a hao a kobehile, maoto a hao a robala fatše ka mokokotlo.
2. Tšoaea ka maoto a hao ho phahamisa letheka ebe u beha mochine tlas'a sacrum ea hao ka holimo ho lintlheng tsa hao.
3. Phahamisa maoto a hau fatše 'me u khumame ka sefubeng ho netefatsa hore moqolo o eme hantle. Ha u khumama ka sefubeng, mochine o lokela ho ikutloa a sireletsehile ka holimo ho mariti a hau, eseng khahlanong le mokokotlo oa hau.
4. Ka mangole a koalehile 'me mahetla a hao a le hammoho, phomola manamane, litlhaka le maoto. Fokotsa mesifa ea hau ea motheo ho laola boikoetliso boo, empa lumella sefuba le mahetleng hore ba phutholohe fatše. Ho tloha sebakeng sena, lebisa mangole holimo ho fihlela ba batla ho supa sefate, empa emisa pele lirope tsa hau li se ke tsa pota-pota. Sebaka sena se tla u thusa hore u lule u phutholohile ka morao.
5. Ka khatello e tsitsitseng ea ho roala, butle-butle u khumama ka mangoana ho le letona le ho le letšehali, joalokaha eka o lula pakeng tsa 11 le 1 ka hora. Etsa boima ba hao ka morao ea pelvis ea hao, eseng letheka la hao. Qoba ho koala morao kapa ho sisinyeha likhopo tsa hau.
6. Ha u se u khumama ka makhetlo a 11, eketsa mohatla ka "ho hula" lihlopha tse nyenyane ka mangole ka makhetlo a 'maloa tseleng e' ngoe le e 'ngoe. Ebe u leka ho bōpeha haholoanyane, ho potoloha butle feela ka lengole le ka ntle. Qetellong, tlosa mangole pele le morao joalokaha eka u ntse u tsamaea ka mehato e 'meli ho isa ho e meraro. Etsa khefu mona 'me u nke nako e telele, e phefumoloha haholo.
7. Khutlisa mangole ho bohareng 'me u phete lehlakoreng le leng.

5 - 4. Knee Press Press

Hona joale kaha u lebisitse majoe a hau a hamstrings le a SI, moriri o khumameng oa lengole o tla thusa ho ntlafatsa hydration ka pel'a letheka la hao ka lintja tsa hau tsa flexible le quadriceps. Sena se ka 'na sa bonahala eka ha se na moelelo oa hore roller e bonolo e lula e le tlas'a letlalo la hao, empa ketso ea boikoetliso ke eona e susumetsang ho lokolloa ha tsitsipano e ka thusang ho fokotsa maqheka, maoto le bohloko ba morao.

1. Qala boemong bo tšoanang le boo u ileng ua bo etsa bakeng sa mohatla o kopanetsoeng oa SI, o robala ka morao ka maoto a koaletsoeng, maoto fatše, 'me leqhoa le behiloe ka tlas'a pelvis ea hao.
2. Emisa sekoti sa hau 'me u phahamise leoto la hau le letona ho tloha fatše, u khumama ka sefubeng, e le hore u ka utloisisa sefahleho sa hao se nepahetseng kapa ka morao ka letsoho la hao le letona.
3. Etsa bonnete ba hore leoto la hau le letšehali le lenngoe ka thata 'me lengole la hau le letšehali le amana le lehare la hau le letšehali. Hape, etsa bonnete ba hore letheka la hao le lekanngoe ka mokokotlo.
4. Nka moea, 'me ha u ntse u tsoela pele ho kenya letsoho, etsa hore sefahleho sa hao se ka tlaase ho utloa eka u hula ka pel'a letheka la hao le letšehali. Khutsa 'me u heme haholo. Hlahloba hore leoto la hao le letšehali le fetoha ha o hula lengole la hao le letona ho uena. Haeba ho joalo, u se ke ua hula lengole haufi le uena.
5. Hlakola 'me u khutlele boemong ba pele, bo phutholohileng. Exhale le ho etsa lehlakoreng le leng hape la maqhubu. Ak'u inahanele hore lengole la hao le letšehali le fihlile ho feta leoto la hau le letšehali ka lehlakoreng le leng ho fuputsa lebelo. Nka moea o mong o tebileng. Lokolla le ho pheta hape.
6. Etsa mosebetsi o tšoanang ka lehlakore le fapaneng.

6 - 5. Ntoa e le 'Ngoe e Fihlella ka ho Roka ka Bonolo

Ha e le letsoho le le leng le fihla ka ho rocking e bonolo ho thusa ho ntlafatsa tekano ea hau le botumo ba hau ha u ntse u khutlisetsa tsamaiso ea mahetla.

1. Lula qetellong ea ho roala, mangole a hao a kobehile, maoto a hao a heletse fatše. Robala morao ka moqhaka ka hloko, u behe lipere tsa hau fatše ka lehlakore le leng le le leng la moqolo. Hlahloba boemo ba hau ho netefatsa hore hlooho ea hau le hlooho ea hau li ntse li le holimo 'me maoto a hao a lumellane le pelvis ea hau.
2. Ka bonolo robala ho tloha ka lehlakoreng le leng, joalokaha eka u bōpa sebopeho sa mookoli o monyenyane ka 'mele oa hao. Boloka mokokotlo oa hau mokokotlong hohle.
3. Lefika ka bonolo metsotsoana e 30.
4. Hona joale, fihla matsoho a hao holim'a sefuba, liatla tsa hao li shebane.
5. Phefumoloha 'me u fihlele menoana ea hau ho ea holimo. Ha u ntse u tsoela pele, nahana ka 'mele oa hao' boima ba 'mele o etsang hore maqhubu a hao a theohe fatše, ha u ntse u boloka matsoho a otlolohile.
6. Butle-butle letsoho le le leng lethekeng la hao ha letsoho le fapaneng le ntse le lebisa litsebeng tsa hau. Ebe u butle butle butle-butle libaka tsa matsoho ka mokhoa o kang oa scissor, ha u ntse u boloka mokokotlo le mahetla a tsitsitse.

7 - Khuta hape

Hang ha u qetile mesebetsi eohle e mehlano ea MELT Method, etsa pholisi ea tlhahlobo ea ho hlahloba / e tsosolosa hape. Hlokomela liphetoho leha e le life tse ka 'nang tsa etsahala nakong ea nako e khutšoanyane ea ho silila.

> Mehloli:

> MacDonald GZ, MDH Penney, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Button DC. "Tšebeliso e ntle ea boipheliso ba ho iketsetsa likokoana-hloko e eketsa boholo ba motion ntle le ho fokotseha ha mongoli ho etsa ts'ebetsong kapa matla." Http://journals.lww.com/nsca-jscr/abstract/2013/03000/ se-cute_bout_of_self_myofascial_release_increases.34.aspx. Vol 27 Ke 3 Pg 812-821. March 2013.

> Schroeder AN, Molemo ka ho fetisisa TM. "Na Tlhaloso ea Litlhahiso ke Thuso ea Boithaopi ba Mesebetsi ea Boipheliso?" Litlaleho tsa Meriana ea Meriana ea hona joale . http://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Is_Self_Myofascial_Release_an_Effective.16._2. Vol 14 ke 3 Pg 200-208. May 2015.