Isibhamu se-Fascia iyithuluzi elithandwayo lokubhucunga, kulula kakhulu ukulisebenzisa, abantu abaningi bazosebenzisa isibhamu se-fascia, ikakhulukazi abantu abasha.Isibhamu se-fascia singakhulula ukukhathala kwemisipha nobuhlungu, futhi singakhulula imisipha kanye ne-fascia.Abantu abaningi basebenzisa isibhamu se-fascia ukuze babhucucuze futhi baphole ngemva kokuzivocavoca, okungaba nomphumela omuhle kakhulu wokubhucunga.
Indima kanye nomsebenzi wesibhamu se-fascia
1. Dambisa ukukhathala nobuhlungu
Ngisho noma ungajwayele ukuzivocavoca, ngezinye izikhathi ukusebenzisa isibhamu se-fascia njengethuluzi lokubhucunga kungakhuthaza ukujikeleza kwegazi, kuxoshe i-creatine ebangelwa ukukhathala, futhi kusize ekudambiseni ukukhathala nobuhlungu emzimbeni wakho.
Ngokuvamile, ngemva kokuzivocavoca umzimba, izicubu zomzimba womuntu zizoba sesimweni esibuhlungu kakhulu, ngoba ngemva kokuzivocavoca, ukuqina kwemisipha, ukunqwabelana kwe-lactic acid, kanye ne-hypoxia.Ngalesi sikhathi, ukusebenzisa isibhamu se-fascia ukusunduza nokudonsa ngendlela ehlelekile kungabasiza ukuba bakhulule imisipha futhi bavimbele ukuba bakhule.
2. Relax fascia nemisipha
Ngemuva kokuzivocavoca, uma ungabhucungi futhi welula imisipha yakho, imisipha izoqina kakhulu futhi i-fascial adhesions izokwenzeka, okungeke kwenze umzimba uzizwe ungakhululekile, kodwa futhi kuthinte ukululama nokukhula kwemisipha, okungase kubangele imisipha. ukuqina nokuqina.futhi iqinile.
Sebenzisa isibhamu se-fascia ukuze ukhiqize ukudlidliza okungu-2000-3000 ngomzuzu.Ngemva kokunyakaza komzimba, ikhanda lesibhamu lithinta izingxenye zomzimba eziqinile ukuze lisize imisipha nezicubu ezithambile zikhululeke futhi zilulame, futhi zigweme ukuqina kwemisipha ngokweqile.
3. Khululeka imisipha yamathambo
Lapho isibhamu se-fascia sidlidliza ngemvamisa ephezulu ebusweni besikhumba, siphinde sisebenze emisipha ejulile yamathambo, ukuze imisipha yamathambo ikhululeke ngaso leso sikhathi, futhi ama-meridians, izinzwa kanye nemithambo yegazi ingavimbeki ngaso leso sikhathi.
4. Thuthukisa i-fasciitis
I-Fascia Gun ngokwayo iyithuluzi lokuvuselela izicubu ezithambile.Ikhulula izicubu ezithambile zomzimba ngokusebenzisa ukushaqeka kwefrikhwensi ephezulu.Ezigulini ezine-fasciitis, ukusetshenziswa njalo kwesibhamu se-fascia kungakhuthaza ukubuyiswa kwezicubu ezithambile ezizungezile noma ukuqeda ukukhathala, ngaleyo ndlela kuthinte ngokungaqondile ukulungiswa kwezicubu.
Indlela yokusebenzisa isibhamu se-fascia ngendlela efanele
1. Hamba ngomugqa wemisipha
Abantu abasika inyama bayazi ukuthi imisipha inokwakheka, futhi ukusika inyama ngokungahleliwe kungayenza ibe mbi, kanjalo nabantu.Uma usebenzisa isibhamu se-fascia, khumbula ukubhucunga uqonde emsipha.Ungacindezeli kwesokunxele ngaso leso sikhathi, kodwa cindezela khona lapho.Akukhona nje ukuthi umphumela wokuphumula uyancipha, futhi udala umonakalo ezindaweni ezingalungile.
2. Hlanza ingxenye ngayinye imizuzu emi-3 kuya kwemi-5
Kunconywa ukuthi ushintshe isikhathi sokuhlala sesibhamu sokuvala ngokusho kwekhanda lesibhamu.Isibonelo, ingxenye yangaphambili yekhanda le-vertebral inendawo encane namandla agxilile, futhi isikhathi sokusebenzisa cishe imizuzu emi-3;ngenxa yendawo enkulu yekhanda eliyindilinga namandla amakhulu emisipha emaphakathi, inganwetshwa ibe yimizuzu emi-5.
3. Ungabi namandla kakhulu
Isibhamu se-fascia sizoshaya isikhumba → amafutha → i-fascia ngamandla ngokudlidliza futhi ekugcineni sifinyelele emsipha.Ngenxa yokuthi isikhumba sicindezeleka kuqala, lapho amagagasi anamandla ashaqisayo kanye nokucindezelwa okuphoqelelwe kwenzeka, izicubu ze-epidermal zingase zilimele ngisho nemisipha ingase iklebhuke kancane!Ngakho-ke, lapho sisebenzisa isibhamu se-fascia, kufanele sinake ukulawula amandla futhi sinikeze kuqala imisipha emikhulu efana ne-quadriceps, i-glutes, njll. Gwema ukusebenzisa isibhamu se-fascia ezindaweni ezinemisipha emincane, njengamahlombe, okunganciphisa izinkinga nge ukuklabalasa nokuklabalasa.
Ungabhucunga kuphi isibhamu se-fascia
1. Ukubhucunga emuva
Okokuqala, qiniseka ukuthi uqala ukubhucunga ngemva kokudlidliza.Hlanza umhlane wakho ngokuhamba ukhuphuka uphinde wehle entanyeni engenhla kanye nemisipha yehlombe engenhla.Uzozwa amaqhuqhuva.Ungasebenzisi amandla ku-nodule.Vele ubhucunga isikhashana bese izigaxana zizohlakazeka.
2. Ukubhucungwa okhalweni
Okokuqala, qiniseka ukuthi uqala ukubhucunga ngemva kokudlidliza.I-massage eyinhloko ingemuva eliphansi.Kunconywa ukukhetha i-soft massage head foam.Gxila ekutholeni ukuthi ama-hips akho akuphi, futhi uchithe isikhathi esiningi uphulula imisipha eduze kwezinqulu, bese uya ezinqulwini, futhi ekugcineni ubuyele emisipha eseduze nezinqulu ukuze uzibhucunga.
3. Ukubhucunga izinqe
Uma uhlikihla izinqe, qala uthole indawo yekhanda lesifazane kanye ne-sacrum nhlangothi zombili.Kusukela kokubili amakhanda abesifazane, hamba kancane futhi massage ku-sacrum.Kunemicu yemisipha eminingi enqulwini.Chitha isikhathi esiningi uphulula imicu yemisipha emuva naphambili.
Amaqembu asebenzayo futhi aphikisanayo wesibhamu se-fascia
Okwabantu:
1. Abasubathi abangochwepheshe abanokuzivocavoca okuningi;
2. Abantu abathanda ezemidlalo bavame ukuya ejimini ukuze bazivocavoce noma bazithibe;
3. Abantu abahlezi, ikakhulukazi abasebenzi basehhovisi, bahlala amahora amaningi.
Amaqembu angama-Taboo:
1. Abesifazane abakhulelwe;
2. Iziguli ezine-acute contusion;
3. Abantu abanezinkinga zempilo.
Ngemva kwalokho, ake sikhulume ngokusetshenziswa kwamakhanda ahlukene okubhucunga.Ngokuvamile, izibhamu ze-fascia zihlome kuphela izinhlobo ezine ezihlukene zezibhamu ze-fascia, okuyikhanda eliyindilinga, ikhanda eliyindilinga, ikhanda elimise okwe-U kanye nekhanda elincane eliyisicaba.Ngokwezidingo ezahlukene, ungakhetha amakhanda e-massage ahlukene, bese ukhulula amaqembu emisipha adinga ukukhululeka, ukuze uzenze ukhululeke futhi ukhulule ukukhathala ngemva kokuzivocavoca noma umsebenzi.
Isikhathi sokuthumela: Aug-29-2022