A foamy roller is a foam-shaped shape of a foam used to massage itself. This is used to put pressure on various parts of the body in a dietary or muscle pressure.
A foamy roller is the form of a self-strate-strate roll that includes the use of pressure on soft tissues to reduce pain, increase flexibility and healing. Behind the foam is based on the opinion on the muscles that the synophalisms and refreshments cause pain and decrease the movement range.
Folicy shift helps to get tensions in muscles and reduce stress levels and create a great way to lower the wind after training or a long day.
In this manual, you will learn about the benefits of multilibrous rollers, how effective use of them, but also about pilot shift and foam of foam.
How to use a foamy roll?
When using a foamy root, the user places the target muscle at the upper part of the roll and will turn back and out and use body weight. The main technique includes a foamy roller and sets back and backwards in target muscle group.
The pressure of the draft against muscle is to use pressure and stretches muscle fibers, emit tensions, and help increase flexibility.
Folicy rolls are facing a variety of density, sustainable rollings, gentleness – politely providing mildness rollers. This allows users to choose a foamy roller that corresponds to the level of pressure.
Foams of foaming technique
There are several ways to help foamful rumors to target muscle groups and to help increase the effectiveness of exercise. These methods include:
- Rolling Techniques (main equipment) – Rather and back to target muscle group to prevent pressure and avoid voltage.
- Static pressure – Transfer a foamy roller into a particular area of muscle and pressure 30-60 seconds.
- Trigger post techniques – Take a foamy roller into a specific area of muscle and back up and back with this point.
Folicy roller exercises can be used to massage, they can also warm up or heat it as part of or as part of cool down is normal.
The advantages of foam rolling exercises are:
1. Improved flexibility and efficiency:
One of the main benefits of foam is improved by flexibility and movement. The foam will help make muscles and a fence that allows the muscles to move more free. Strengthening this flexibility can lead to improved sports indicators and the risk of injury.
2. Prevention of injuries:
The foam will help prevent the spread of muscles and prevent injury through improving flexibility. Solid muscles can cause more damage to tendencies and ligaments, which leads to an increase in the risk of injury. You can reduce the risk of injury and springs to prevent muscle spread to prevent muscle distribution using a foamy roller.
3. Restoration of muscle:
Another benefit of foamy shift improves muscle recovery. After the training, the muscles may be deprived and tired of the construction of the lactic acid and other waste products. After the training, it helps to release a foam lactation, accelerates the healing of tissue and reduces muscle tone by increasing blood flow to the affected area.
In short, the foam is a high effective method to increase flexibility, prevent injuries, improve blood circulation and promote muscles. Insuring a foam foam in the work of the training helps to achieve your fitness goals and health in general.
The foam is needed to be used
It can be done at any time of the day, but if muscle is warm and more accepted, it is recommended to do it after training. The foam is also possible to reduce the risk of preparing and injury to muscles to train muscles before the training session.
Who can benefit from a foam shift
Folicy shift has useful, muscles, or pain, or to increase their mobility and increase flexibility. Can benefit the foamy shift, regardless of the level of fitness or age.
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Foam foamy exercise
Insulting foams during ordinary exercises help improve the status, reduce pain and strengthen sports.
If you shake the foam and have a rest and pain or discomfort, it is very important to stop and stop.
It is also important to remember the foam that it should be read in the correct technical and only point of discomfort, as it may cause more damage to muscle.
1. For the upper back
Goal: Release tensions in upper rear and shoulders.
Steps:
- Lie on the back with a foamy roll under your upper back.
- Hold hands tightly to your chest.
- Focus on hard spots, push back and back.
- Repeat for 30-60 seconds.
2. For Romebi
Purpose: Strengthening tension in muscular muscles and improvement of the situation between the knives of the shoulder.
Stairs:
- Covered with perpendicular with spinal perpendicular, covered with perpendicular under the blades of your shoulder.
- Cross your hands to your chest.
- Move to the side, move the roller toward your shoulder.
- Repeat for 30-60 seconds.
3. For breasts
Purpose: Eliminate tensions in breast muscles, improve flexibility and provide better condition in better condition.
Stairs:
- Put a foam roller horizontally put on the ground.
- Lie down with a roll under your chest.
- Set your hands in the “Y” position.
- Pause 20-30 seconds in the side or backward and backward, tender areas.
4. To return back
Purpose: Relieve tensions in the middle back.
Stairs:
- Lie on your side with a roller on your back back.
- Bend your knees and put your feet on the ground.
- Support your neck with your hands and hip down.
- Stop up and down along the back and downward, tender spots to breathe deep.
- Repeat for 30-60 seconds.
5. For Lats
Purpose: Release tensions in a large back muscle responsible for the movement of the shoulder.
Steps:
- Lie down by your side with a roll under your arms.
- Move from the lower back from the bottom of the hand.
- Stopping in tender areas for 15-30 seconds.
- Repeat for several fires from both sides.
6. For rectangle
Purpose: Increase blood flow and increase flexibility in the thigh muscle.
Stairs:
- Lie down with a foam in the bottom of your numbers.
- Use your hands to support your upper body.
- The hip of the knee up and downwards.
- Pause in solid areas and take 30-60 seconds.
7. For i for i
Purpose: Relieving hardness and pain from the outside.
Steps:
- Lie down with your hips and a foamy roll.
- Place the upper leg on the floor to support.
- Raise the hip and the knee.
- Focus on hard places for 20-30 seconds and repeat on the other side.
Note: Folicy it can be uncomfortable with the range; Start with light pressure and gradually increase.
8. For the facts
Purpose: Remove tensions in the back of the numbers.
Stairs:
- Sit with your feet with your feet with your feet.
- Use your hands to raise the sheep on the ground.
- Focus on hard spots and return back for 30-60 seconds.
9. For calves
Purpose: Relieve enmity and improve flexibility in lower legs.
Stairs:
- Sit on the floor with your feet under your calves and a foamy roll.
- Take your hands, lift down the hip and the ground.
- Move your fantasies back and back for 30-60 seconds, stop in solid areas.
10. For the bolds
Purpose: Make a tension in gluteal muscles.
Stairs:
- Sit on a foamy roll with one leg.
- Lift the sheep and push the shinys back and back.
- Focus on solid places for 30-60 seconds then replace your side.
General errors to prevent
Some common mistakes to prevent the foam shift:
- Using the wrong shape – The use of very fast or incorrect technology can reduce the efficiency of the exercise and increase the risk of injury.
- Shift from the lower back – This exercise will not be recommended with a damaged or unstable Lampge spine. The shooting can put an unreasonable pressure on the bottom backstart and increase the risk of injury.
- Converting to injured areas – Continuing injured areas can increase injury and delay the healing process.
- Using the wrong density or structure of a foamy roll – Using a foamy roll that is very soft or very hard can cause exercise less effect or cause unnecessary pain. It is important to choose the right density and structure of a foamy roll for your specific needs.
Final thoughts and advice
The foamy shift can threaten new beginners, but it is important to keep in mind that it is a process that requires the practice. It’s normal to feel some inconvenience during a foamy shift, but it should never be painful. If you experience severe pain, you should request advice by parking and health professional. In addition, it is important to select the right technique and form during your choice of a proper foam for your needs and during foamy movement exercises.
In short, it is a precious tool to keep the health and flexibility of foam. Follow the tips and techniques shown in this initial guide, you can experience a daily work and many benefits to be offered.
Source:
- Does the restoration course, the type of prevention of heat response and domestic protection affected? (Go to the study)
- The delay of foam will turn the starting muscle pain and to restore dynamic indicators. (Go to the study)
- Meteora analysis of foam foam’s effects in performance and recovery. (Go to the study)
