As the weather gets warmer, everyone begins to put exercise on the agenda. Ma Jun also talked so much about "how to exercise". Today, I'm going to introduce a common tool that can halve the pain after fitness-the soul mate of "training in place", foam shaft.
Although it is called "bubble axis", it has nothing to do with the "bubble" in cognition. Generally speaking, PE and EVA with moderate hardness are suitable for beginners and people who have been exercising for a while. At present, it is widely used in relaxation and warm-up of muscle fascia and training of core muscles.
Why use a foam shaft?
The principle of foam shaft is to relax myofascia by its own weight, improve the ductility of soft tissue and stretch muscles. Through massage, you can release the tension of myofascia and eliminate muscle pain.
Myofascium is the tissue connecting joints and muscles, which is attached to bones or gathered at joints. When you exercise, it is it that binds and protects your muscles.
Adhesion is caused by long-term exercise stress, incorrect technical movements or unbalanced muscle development. The most obvious thing is that when the muscles contract or relax, that is, when the muscles become shorter or longer, they can't go smoothly, so that the movements are not smooth, or they feel tight and painful. The relaxation of foam shaft can alleviate and overcome this "adhesion".
In addition to releasing myofascial tension and relieving pain, the foam shaft can also:
1, promoting blood circulation and lymphatic reflux;
2. It can also be used to exercise the balance ability of the body;
3. By relaxing muscles, relieve joint pressure and effectively relieve joint pain.
How to choose foam shaft
At present, there are many foam shafts with different shapes, materials and functions on the market, which makes you hesitate to choose. Ma jun will give you a brief introduction next ~ let everyone make personalized purchases according to their actual needs. one
Basic foam shaft
This kind of foam shaft is more common and cheaper, and it is sold in all stores, both soft and hard.
two
Spike foam shaft
Its surface has a serrated foam shaft, hence its name, because it looks like a scepter. This is more lethal and more sour when rolled up.
three
Grid foam shaft
This is a popular one on the market, and it is used from professional physical fitness coaches to personal education. The shape of each grid will be different, and the unique surface design can realize deep massage, but it will not be so exciting.
How to maintain your foam shaft
No special maintenance is required, just pay attention to the following points:
1. Avoid storing the foam shaft in the sunlight for a long time.
2. After a period of use, wash the foam shaft with soap and water.
3. Be careful not to use chemicals such as bleach for cleaning, which will destroy the structure of the foam shaft.
How to use foam shaft correctly
Before Ma Jun's animation teaching, there are several tips to be noticed:
one
Stay away from your neck and lower back.
It is generally not recommended to press back and forth on the neck and lower back. On the one hand, the muscle groups in these two places are too small. Stubborn pressing and rolling may bring more pressure to the spine, leading to more tension or overstretching of the surrounding muscles.
two
Roll slowly
Although the feeling of rapid rolling may be comfortable, it is not the best way to stretch muscles. You need to give the brain a certain reaction time, and at the same time let the superficial fascia and muscles have time to adapt. When finding the local area with high tension, roll the foam shaft by moving back and forth for a short distance. If there are only a few sensitive areas, there is no reason to roll the whole muscle.
three
Indirect rolling pain zone
When we feel uncomfortable in a certain part, the first reaction is always to press that part, which is actually not desirable. Simply put, pain is the result of the same reaction of the muscles around you. Before pressing the painful part directly, press it indirectly.
If you have all these precautions, relax with Ma Jun now:
Relaxation of hind legs
Lateral thigh relaxation
Relax the front thigh.
Relax the back of the thigh
Relax your arm.
Relax your hips.