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Home / Fitness Tips / How to Use a Foam Roller: Self-myofascial release is explained

How to Use a Foam Roller: Self-myofascial release is explained



There are some things a man can not do: Lick your own elbows, sneeze with your eyes open, or tickle. But you can treat yourself to a sports massage without having to pay a professional masseuse, thanks to the foam roller.

Foam rolling – or self-myofascial release, as it is also called – is like a sports massage. except foam rollers come at a fraction of the cost of a masseuse and, unlike a masseuse, can be placed in a closet or under a bed to be reused tomorrow. A foam roll can also be used to prepare your body for a big match or tournament session.

The Benefits of Using a Foam Roller

Compared to stretching, the agony of rolling can act like a kind of torture in the exercise industry jokingly joking us, but it really works. Pressing on the trigger points or nodes in the muscles increases blood flow, restores muscle elasticity more quickly, and you can start again. After just two minutes of self-myofascial release, your muscles' freedom of movement increases by 1

0%. This emerges from a study published in Journal of Strength & Conditioning Research .

In addition, while you massage yourself It may be immeasurably less enjoyable than lying down and having it done by a professional. By controlling the foam roll, you can control your recovery by putting pressure on the most painful areas.

We talked to Personal Trainer Barry Stalker (pro trainer.de) to determine the correct rolling technique:

"Foam rollers are an excellent tool for everyone Those Who Do not Do It The best and easiest way to use them is very simple. For example, if you are performing your quads, place the roller on the floor and carefully place one leg over the roller, applying moderate pressure to your body weight. Move slowly – one second or slower – back and forth on the roller.

"If you get to a spot that is very painful or painful, hold it there for a few seconds and gently increase the pressure for 10-20 seconds. From there, slowly pace up and down and repeat with the other leg. You can repeat this technique for all your muscle groups. "

" Applying pressure to trigger points in your muscles with a foam roller improves recovery by increasing blood flow and restoring elasticity, "said David Arnott, co-founder of top London gym evolve353. "Start with a soft roller. If you use a roller that is too hard, you will disengage more than you started. You want to be able to relax the muscle you are massaging.

The best time to foam is when your muscles are warm. "Maybe after a warm-up or after a workout," says Arnott. "But if you only watch TV while watching TV, that's fine – if your muscles are ready at the end of the day. Target three to five minutes on each body part. Roll slowly and pause over the sore knot until they relax. If you find ten minutes of your day three times a week, it will be great.

Foam Roller Exercises

1. Lats

Lie on one side so that the roll is directly under your armpit. Roll along your side until you reach the bottom of your ribs and then roll back the other way.

. 2 Upper Back

Position the roll under your upper back and lift your hips off the floor so that your back is flat. Roll back to the middle back and then back to the start.

. 3 Achilles tendon

Position the roll with your upper body upright and your hands on the floor just below your back to keep your balance. Roll all the way to just above the knee and then back again.

. 4 Buttocks

Sit on the roll and place it on top of your back. Place your palms on the floor for stabilization and cross one leg over the opposite knee. Roll back and forth along the buttocks.

Warming Up with a Foam Roller

Before you train with your next big game or hard weights, you should spend some time frothing the legs to improve your explosive power and increase your muscles. Freedom of movement. This is the result of a new research reported in the Journal of Strength and Conditioning Research which identifies the jumps of the subjects (to determine the explosive power output) and the seat-and-reach capability (to determine flexibility – you sit up) The bottom and fingertips pass by your toes. More than 6 cm shows good flexibility, according to the Australian College of Sports and Fitness more than 17 cm are excellent.) Were tested before and after a dynamic stretching in combination with foam rollers. After rolling, her performance improved by up to ten minutes, with the combination of both warm-ups being more beneficial than the two alone.

Preparing the muscles before exercise is important for better performance and to reduce the risk of injury. Prioritize these three holes to warm up the smart path.

Balance your hands with your thigh muscles resting on the roll, then roll from the bottom of your glutes to your knees. Try to point your feet in, out, and forward to meet all of your thigh muscles.

To beat the muscles around your shoulder blades, this is a must for injury-free bench press, with the roller under your mid-back. Increase your glutes, cross your arms over your chest and then roll up the back.

To attack your iliotibial (IT) ligaments, lie down on the side with the roller just below your pelvis. Roll down the entire thigh until you reach the knee. Stack the opposite leg to increase the pressure.

Six foam roller exercises for your legs

1. Quads

  Foam Roller Quads Stretch "title =" Foam Roller Quads Stretch "/> </div>
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<p><strong>  Motor Session </strong> 5-10 Rolls Per Leg <strong> Recreation Unit </strong> 3-5min Each Leg </p><div><script async src=

Lie on the Front, supported on the elbows, both thighs on the roll, move your body forwards and backwards with your elbows and roll from just above the kneecap to just below your pelvis To reach one leg, move the other leg to the side To increase the pressure, cross your legs so that your entire body weight is on one leg.

2nd thigh

<img src = "https://cdn2.coachmag.co.uk/ sites / coachmag / files / styles / insert_main_wide_image / public / cardio_47_0.jpg? itok = a-9hORhp "alt =" Foam Roller Thigh Stretching] 5-10 Rolls Each Leg Salvage Session 3-5min Each Leg [19659002] Sit with your hands on the floor, support your weight and the Back of your legs resting on the roll. Start right above your knees and roll up to your legs. Start by rolling both legs and then cross your legs to aim each one at a time.

. 3 Buttocks

  Foam roller Glutstretch "title =" Foam roller Glutstretch "/> </div>
</div>
<p><strong>  Motor session </strong> 5-10 rolls per side <strong> Salvage session </strong> 3-5min per page </p>
<p>  Sitting on the roll with hands on the floor supporting your weight Because the gluteal muscles are so large, increased pressure is required, aiming at one side of your buttock muscles by crossing your leg over the other leg and rolling the muscle up and down. [19659015] 4th calf </h4>
<div id=
  Stretch roller calf stretch "/> </div>
</div>
<p><strong>  Mobility session </strong> 5-10 castors per leg <strong> Salvage session </strong> 3-5min leg </p>
<p>  Sit down with the Hands on the floor, wear your weight and the back of your lower leg on the roll. Start just above the ankle and roll up just below your knee. Start by rolling with both legs and then cross your legs to reach a goal. </p>
<h4> . 5 IT tapes </h4>
<div id=
  Foam roll IT tape stretch

Mobility session 5-10 rolls per side Recovery 3-5min per page [19659002] The iliotibial ligament runs from the gluteal muscles on the outside of the thigh to the knee, lays on its side and supports the weight on an elbow. Roll from just above your knee to the top of your leg and take the other leg with some of your weight when you need to reduce the pressure.

. 6 Groin and adductors

  Foam groin and adductors

Mobility session 5-10 rolls on each side Salvage meeting 3-5min on each side

Lying down the front, rest on the elbows, with one thigh on the roll and the other leg supported on the floor by your weight Roll from just above the knee to the area between your groin and hips.


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