Foam shaft can lose weight, relieve pain and burn fat to shape. Fitness can promote the body's metabolism. While exercising, you can also improve your physical fitness. Regular exercise is conducive to enhancing our cardiopulmonary function. The importance of sports to the three highs is self-evident. Let me show you the benefits of foam shaft in weight loss, pain relief and fat burning and shaping.
Foam roller (1), also known as yoga stick or massage roller, is generally made of high-purity EVA material, which is light in weight and full of cushioning elasticity, and can help practitioners complete various balancing actions. It has a wide range of applications, from calf, thigh, hamstring, hip flexor, waist, abdomen, back and so on. Almost all the muscles you can roll can be massaged and relaxed. For runners, the foam shaft is also a very useful tool to relax the overly tight fascia, which is also one of the main reasons for the pain of runners. In fact, many physical injuries are related to it-even if you don't run.
In fact, the foam shaft is a cheap masseur, and your exclusive leg beauty artifact has an effect beyond your imagination. Especially after speed training and long-distance running, stiff legs will relax immediately, so every runner should have a foam shaft. Everyone who loves fitness and pursues perfect slender posture should have a foam shaft.
Function of foam shaft:
1, effectively relax muscles and eliminate muscle tension and spasm.
2. Improve the ductility and elasticity of muscles and other soft tissues, and reduce muscle strain.
3, release fascia tension, eliminate the cause of pain.
4. Promote blood circulation and lymphatic reflux.
5. It can also be used to exercise the balance ability of the body.
6, by relaxing muscles, reduce joint pressure, effectively relieve joint pain.
How to use foam shaft
In two cases, you can use the foam shaft to relax your body:
● After exercise. At this time, exercise load often makes muscles tired and stiff, and the rolling relaxation of foam shaft can effectively relieve stiffness and prevent muscle soreness after exercise.
● Muscle stiffness and tension occur in the body for a long time. Regular use of foam shaft can improve this bad state and prevent the occurrence of chronic injury.
The foam shaft is very simple to use, which is simply "rolling". The specific method is to adjust the posture, press the parts of the body that need to be relaxed on the foam shaft, press with your own weight, and then slowly roll the foam shaft.
Foam shaft-beautiful leg artifact
I believe everyone is most concerned about the leg effect of foam shaft, which can be roughly divided into several different parts ~
Do you remember these moves? Improving thigh thickness and shaping beautiful legs depend on them ~
About the use of foam shaft, these still need to know!
1, it will hurt a little! Just like massage, when using the foam shaft, we will have a slight pain in the rolling part. However, this kind of pain is not only harmless, but also beneficial to our target muscles. Relax Another thing to mention is that when using the foam shaft, you may encounter a certain point (really a point on the muscle! ) Abnormal pain, stop at the painful part at this time until the degree of soreness drops, which can effectively relieve the pain here.
2. Don't roll back and forth too fast, you can roll back and forth slowly, or you can keep pressing for about 20 seconds in a pain-sensitive place.
3. It is a wrong view that the more pain, the more effective it is, because excessive pain will trigger the protective contraction of muscles, thus reducing the effect.
4. Do what you can, as long as the muscles feel oppressive or slightly painful. You can use your hands and a lower limb as a support to relieve stress, so that you don't have to press your whole body weight on the foam roller to feel the pain of "heartbreaking"? Relax all parts for about 1-2 minutes, and rest every 30 seconds.
5. Keep breathing normally during exercise, and don't hold your breath.
Finally, let's get into today's topic. Foam shaft can not only be used to relax, but also get twice the result with half the effort. Today, this group of training is aimed at the upper body, lower body and core muscles. I suggest you choose two movements from the individual training of each part, and use the wooden jack as the seventh movement to achieve the effect of burning fat. I suggest you repeat 10-20 for each action. It is best to repeat the whole set of training 3-4 times. What are you waiting for? Let's start together!
Upper body training
1, head squat
Spread your legs wider than your hips, raise the foam shaft over your head with your hands straight, and put your elbows in a straight line behind your ears to tighten the muscles of your back and arms, and then squat down to the lowest point.
2. Side-spread push-ups
Legs together, knees bent to the ground, one hand supporting the ground, the other arm straight on the foam shaft, and then do push-ups in situ, alternating left and right.
3. Table roll
Straighten your legs, stretch your instep at 90 degrees, and put your hands straight behind your back to support your whole body. Then roll back and forth slowly, and your hips can't touch the ground.
4, wooden jack
Starting from the posture of flat support, support your hands on the foam shaft, point your toes, and repeat the opening and closing jump.
5. Aircraft
Straighten your legs, lift one leg backward and lean forward, similar to an airplane. Keep your arm straight, lift the foam rod to the highest point and repeat the above actions.
Lower body training
6. Hamstring tendon bridge
Lie on your back on the yoga mat, step on the foam shaft with your feet, raise your hips, align your knees with your hips, and roll your spine back and forth slowly and rhythmically.
7. Flat leg lifts
Put your hands on the foam shaft, lift your left leg upward, kick your leg outward and return to your original position. Repeat on the other leg.
8, one leg wall squat
Put the foam shaft on the back to support the wall, lift the arm forward and straighten, lift one leg, and bend the other leg 90 degrees to squat until the thigh is parallel to the hip, alternating left and right.
9. Inner thigh bridge
Lie on your back, lift your toes, clamp the foam shaft in the center of your leg, and repeat the hip bridge action.
10, inner thigh support
Similarly, the legs grip the foam shaft and return to the position of flat support. Tighten the core muscles, put your knees together and touch the ground, and use the strength of your ankles to return to the starting position.
Core muscle
1 1, alternating heel tapping
Lie on your back, place the foam shaft under the spine, support the ground with your hands and fingers, lift your legs up alternately, the thighs and calves are at 90 degrees, and your toes point to the ground alternately from left to right.
12, sawing boards
Brace your elbows on the foam shaft, repeat the posture of flat support, and separate your legs from hip breadth. Use the core strength to roll back and forth.
13, side plate penetration
Starting from the posture of the side plate, put the foam shaft under the heel, swing the belly roll arm up and down, and alternate left and right.
14, walking board
The arm is straight in the posture of flat support, the foam shaft is placed in the middle, and the left and right hands alternately touch and roll.
15, dead bugs
Lie on the foam shaft, bend your arms to touch the ground, bend your legs and knees together, kick your legs back and forth and tighten your abdominal muscles.
Foam shaft can reduce weight, relieve soreness, burn fat and shape. 2. Five main points of relaxing muscles by foam shaft massage.
1, the foam shaft should not be near the neck and waist.
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.
David Reavy said that in many cases, the lower back and cervical vertebrae will feel uncomfortable, which may be caused by muscle tension behind the adjacent legs and trapezius muscle tension. You can relax the suspected part first. If there is still no improvement, it is recommended to find a professional to help find out the exact reason.
2. The foam shaft can be pressed at fixed points.
If you find pain points when you massage back and forth with a roller, please don't just roll back and forth. David Levi said that sometimes rolling back and forth may inhibit your muscles, give them a protective mechanism and get entangled.
To find the pain point of knotting, you can stretch the myofascia and muscles by "fixed-point pressing", fix them on the roller for a while, and then extend the rolling range as much as possible when relaxing, which will be more helpful than just rolling back and forth without solving the problem.
You can also use the roller in the morning.
Many articles mention that stretching and relaxing before going to bed can help you sleep, and using foam shaft is just a means, but this does not mean that foam shaft can only be used before going to bed. David Reavy mentioned that the human body uses a lot of muscles and joints after getting up, so he supports the use of rollers after getting up, which helps to increase the flexibility of activities in the day.
4. Relax your whole body with a roller.
Some people may realize that their muscles are tight before they relax. In fact, the foam shaft is not limited to the condition of tight muscles; It can also be used to open the joint range of motion, warm up, relax after exercise, stretch before going to bed and so on.
Furthermore, some pain points may be caused by the tension of the distal myofascia, so it is suggested that you can relax with a roller and press the whole body, even if the purpose is different, it is helpful to most people.
5. Extend the time of using the drum.
How much time does everyone spend using the roller? David Levi said that it usually takes 30-60 seconds to completely relax the pain point. If it is a job, it may only solve the superficial feeling, but the deep organization is still problematic. Besides, there are so many parts of the body that need to be comforted. It is recommended to spend 20-30 minutes on the rest day and press it completely!
The foam shaft should not only be pressed back and forth at the pain point, but also the timing and method of use should be paid attention to. But don't take it as a panacea, thinking that it can solve any physical pain problem. In fact, poor physical control, muscle imbalance, joint pain, muscle injury and so on. , or professionals and special people to help you solve.