The role of yoga column
Action 1: stovepipe, thin and straight.
Yoga poles can be used before and after exercise to help warm up and relax muscles! Zhang Junning's slim, muscle-free calf will be massaged with a yoga post after exercise, and his feet will be placed on the yoga post, so that his buttocks will leave the ground with the strength of his body, and the yoga post will slowly slide up from his ankle to his knees. If you feel that your core strength can't do two feet at a time, you can also come one by one, kneel on the floor with the other foot to help you, and then roll the yoga column back and forth for massage.
Action 2: thigh root, an efficient action to improve the width of false hip.
The recently popular "fake hip breadth" can also be improved by putting it on one thigh and stepping forward with the other foot on the floor to help support the body, rolling the yoga column back and forth for massage and relaxing the thigh muscles.
Action 3: Back thigh to avoid muscle tension.
If the muscles behind the thighs are too tight, it will also affect the leg shape! Do your feet separately, first put them under your knees, straighten your toes, and then roll the yoga column back and forth with the core on the stage.
Action 4: the front side of the thigh is aimed at the meat protruding from the side.
The flesh on the front side of the thigh protrudes, and the whole person's side looks thicker! First, support the upper body with a stick posture. The yoga column is only placed on one foot (the other foot is placed on the floor, see the mirror in the picture) and rolled from the middle of the thigh to the root and then to the knee.
Action 5: Inside the thigh, all-round stovepipe, thin out the thigh seam.
Finally, the inner thigh! Keep the stick posture, open the thighs outward, put the yoga column at the knees, and then roll left and right to stimulate the inner thighs to help slim out the thigh seams!
Other functions of yoga column
1, bend your knees and lie flat, put yoga poles on your back, put your hands on your head, then slowly turn your body to the left, lift your right shoulder and alternate left and right. Many people, especially those with low heads, have long-term pressure on their upper back and shoulders. "Deep continuous pressure will reduce the tension and sensitivity of muscle fibers. Pressing the body on the yoga column and exerting deep pressure on these muscles and soft tissues can improve muscle tension and reduce those stubborn neck and shoulder pain points.
2. Hold your hands on the ground, sit on the yoga column and tilt your legs, slowly roll back and forth under your hips and waist, and exchange your left and right feet and repeat. Gluteal muscles are the largest muscle group in the body, and they have many fascia layers. Many people find it difficult to activate these muscles because they are sedentary, which helps to improve the mobility of fascia and the range of motion of buttocks. By improving the blood flow and fascia sliding of gluteal muscles, it helps muscles to activate gluteal muscles, which are an important muscle group in daily activities, such as climbing stairs and running.
Misuse of yoga column
1, direct rolling pain area
When we feel pain, the first reaction is usually to massage the pain point directly, but this is actually a mistake. Always staring at the painful parts for massage can't achieve the purpose of relaxing the pain points. The correct way: press indirectly first, and then press directly. At first, use the yoga column to roll, preferably in a small range in a highly sensitive area, and then slowly expand the area until the whole target area is covered.
2. Scroll too fast
Many people will roll the yoga column back and forth quickly, because it hurts when rolling slowly, but rolling too fast may lead to insufficient pressure, that is to say, the massage is not deep enough to let the yoga column relax the fascia and muscles. The correct way: slow down the rolling speed of the yoga column, so that your superficial muscles have enough time to adapt and deal with these pressures.
3. Stay in the same place for too long.
In order to recover faster, some people will stay at the tight point for 5- 10 minutes and increase the frequency of massage. But! Staying at the same point for too long may stimulate nerves or damage tissues, leading to congestion and even inflammation! The correct way: when using the yoga column to roll, control the distribution of body weight with your hands or feet to adjust the pressure. Start with the weight of half of your body, and then slowly press the weight of your whole body against the yoga column for 20 seconds at most. Too much may have the opposite effect on you. If you find other pain points, you can go back to the same place for massage every once in a while to give your muscles time to rest.
4. Improper posture
The key to massage with yoga column is to keep the correct posture. Many people will have strange postures when they roll yoga posts, and as a result, their muscles will be more tense. You need strength to keep the right posture. The correct way: ask an experienced coach to tell you the correct posture and skills, or look in the mirror to see if you are doing it right, if your hips are drooping, if your spine is twisted, or take a picture of yourself relaxing with a yoga pole with your mobile phone or camera and correct it later.
5, the pain is too strong
Normal slight soreness is acceptable and reasonable, but when the pain is too strong, your muscles will turn on the defense mode and become more nervous, which can't achieve the purpose of relaxation at all. The correct way: When you feel too painful when rolling the yoga column, please try to reduce the pressure or change to a softer yoga column to relax your muscles.
Can the yoga column roll down the muscle leg?
No, muscle is muscle, it won't roll down, and neither will fat. This kind of thing is used for massage and relaxation. Generally, the foam shaft will be used to relax the body in two situations: first, after exercise, the exercise load will often make the muscles tired and stiff, and the rolling relaxation of the foam shaft can effectively relieve the stiffness and prevent the muscle ache reaction after exercise; Second, the body already has stiff and tight muscles. For stiff parts and muscles, often rolling with foam shaft can improve this bad state and prevent the occurrence of chronic injury.