Many women want to know how to make their calves thinner, but the calf gastrocnemius and soleus tell us that this muscle is difficult to correct as long as it is too tight, and this difficulty is exactly what you need to overcome! At present, the method to relieve calf muscle tension is stretching and relaxing!
Foam shaft is a very practical way to relax muscles. The definition of foam shaft is: foam shaft, also called yoga column, is generally light in weight and full of cushioning elasticity, which can help yoga practitioners complete various balanced movements. Made of high-purity EVA material; Its main function is to eliminate muscle tension, strengthen the strength and flexibility of core muscles, and achieve the balance of exercise. It is an indispensable instrument in modern yoga practice. Foam shaft can not only stretch muscles and tendons, but also decompose soft tissue adhesion and scar tissue.
The foam shaft can use its own weight and cylindrical foam shaft massage to loosen myofascia, break the trigger point, relieve tense fascia, and increase blood flow and soft tissue circulation. Generally speaking, it is more convenient and easy to use. You can spread a yoga mat or flat ground on the floor and do muscle relaxation exercises on the foam shaft!
When doing muscle relaxation exercises, the foam shaft also needs some precautions and methods to relax tense muscles and promote blood circulation and relaxation. Only in this way can the muscles of the body be balanced and adjusted, the range of joint activity can be improved, the effectiveness of neuromuscular can be enhanced, the muscle length can be maintained, the joint pressure can be reduced, the recovery after physical exercise can be accelerated, the skin can be improved, and the skin can remain moist and elastic. Then let's do it together!
The sequence of movements is from bottom to top, from feet to head. First, girls' favorite calf muscles relax. First, they sit on the mat and put the foam shaft under the calf near the knee joint. Hold your hands straight at the back of your body, with your fingertips facing your feet; The legs are slightly narrower than the shoulders and parallel to the ground, keeping the hips off the ground; The abdominal muscles are tightened, the back is straight, and the body leans back slightly. When rolling, the hips are driven to move to the back of the body, and the foam shaft rolls to a position close to the achilles tendon. Go back and forth once, and choose the relaxation times according to the degree of physical pain and fatigue.
Every time I finish squatting, my thighs get sore. At this time, hamstring myofascial relaxation training is very important! First, sit in a sitting position and put the foam shaft on the left thigh near the ischium; Elbows are slightly bent, hands are supported behind the body, and the back is kept straight; Legs straight, parallel to the ground, hips off the ground. When the foam shaft is rolled, the abdominal muscles are tightened, and the back muscles are still straight, so that the body leans back, and the arm drives the body to move upward, so that the foam shaft moves to a position close to the knee joint.
Every time I finish practicing my gluteus maximus, I feel sore and swollen. At this time, relaxing gluteus maximus with foam shaft is the best way to relax and relieve muscle soreness. First, start with a sitting position, and put the foam shaft under the hips, close to the lower back; Elbows are slightly bent, hands are placed behind the body, legs are supported on the ground, and hips and knees are bent; Keep your back straight and lean back. When rolling, the legs and upper body keep the back straight, and lean backwards to drive the body to move upwards, so that the foam shaft rolls to the position of gluteus maximus.
Erector spinae's fascia relaxation is very important for you who have just finished practicing your back muscles! First, lie on your back on the yoga mat, put the foam shaft under the scapula, and put your hands around your chest. The main reason for holding the head without hands is to reduce the pressure on the cervical spine. At the same time, your knees are bent and your hips are off the ground. During exercise, the legs and knees stretch so that the distance between thighs and calves is 90? And when exercising, keep your back straight, just roll the foam shaft to the lowest position of the ribs, and pay attention to keep your hips up and not touch the ground!
Can't you get rid of the pain in your back after every barbell stroke? Maybe you haven't tried to relax the latissimus dorsi fascia of the foam shaft. First, the left position, put the foam shaft on the upper left back edge slightly below the shoulder; Secondly, the left hand is directly above the left shoulder and the palm is up; Put your right hand on the foam shaft and bend your elbow; The left leg is straight, and the right leg bends hip and knees 90? Support your left leg in front, and pay attention to your hips leaving the ground. When rolling, the left foot stares and drives the body to move upwards, so that the foam shaft rolls to the bottom of the scapula. At the same time, during the exercise, pay attention to the straight back, tighten the abdominal muscles, and the side of the back is perpendicular to the ground. Don't roll to the rib position!