Cov phom Fascia Yog Cov Nrov Nrov, Koj Puas Yuav Tsum Paub Txog Kev Siv Kho Ntawm Fascia Phom?

Fascia cov phom tuaj yeem hais tau rau txhua qhov chaw. Cov kws ncaws pob siv lawv, cov kws qhia siv zog siv lawv, thiab txawm tias cov neeg ua yeeb yam thiab hnub qub siv lawv. Qhov no zoo li tau dhau los ua cov qauv nrov. Muaj cov laj thawj zoo rau qhov kev nce qib no, thiab nws yog qhov muaj tseeb tiag. Tab sis thaum txhua tus neeg tua phom fascia, koj puas tau xav txog qhov teeb meem, uas yog, fascia cov phom tiag tsuas yog ua lub luag haujlwm zoo dua yog tias koj siv lawv kom raug. Yog tias koj tsis paub, cov fascia rab phom yog cov cuab yeej uas tso cai rau tib neeg los muab lawv tus kheej zaws sai thiab muaj zog txhua lub sijhawm, nyob qhov twg.

Nws tsis yooj yim to taub vim li cas cov khoom siv no hu ua fascia phom vim tias lawv zoo li rab yaj phom.

Hauv ntej, cov haujlwm, cov cwj pwm, thiab kev ua haujlwm ntawm fascia phom muaj nyob rau ntawm kev ua lag luam yog txhua yam zoo sib xws. Phom fascia zoo tuaj yeem tso siab sai rau koj cov leeg mob, txo qhov mob thiab txhav.

Cov phom Fascia siv cov kev sib tsoo lossis kev co, qee zaum ob qho tib lub sijhawm. Ob qho ntawm cov qauv no yuav ua haujlwm ntawm cov nqaij mos, thiab cov kws tshaj lij ntseeg tias qhov no tuaj yeem txo qhov mob nqaij thiab mob nkees tom qab qoj ib ce.

Yuav ua li cas siv cov fascia rab phom kom raug

Txhawm rau kom ua raws li koj cov phom fascia, nws yog ib qho tseem ceeb kom paub siv nws kom raug. Kev siv tsis zoo ntawm lub zaws phom tuaj yeem ua rau raug mob thiab kuj yog ib qho nyiaj pov tseg.

Hauv qab no yog qee cov lus qhia rau kev siv phom fascia nyob rau ntau lub sijhawm.

Siv phom fascia ua ntej ua exercise

Cov phom fascia ua ntej kev cob qhia tuaj yeem pab koj kom sov siab los ntawm kev nce ntshav ntawm cov leeg kev ua haujlwm thaum kev kawm. Siv cov zaws zaws thaum lub sijhawm sov kom sov kuj tseem tuaj yeem txhim kho koj cov kev sib txuam ntawm cov lus tsa suab ua ntej kev tawm dag zog.

Txhawm rau siv cov fascia rab phom ua ntej tawm kev tawm dag zog, siv sijhawm ib los ob feeb los zaws ua ke pab pawg leeg uas koj npaj yuav tawm dag zog, thiab tom qab ntawd siv sijhawm ntev li 30 feeb los zaws lub pabcuam pab pawg.

Piv txwv, yog tias koj npaj yuav ua kev cob qhia ceg, sim cov txheej txheem phom ua ntej phom:

60 lub vib nas this rau txhua tus quadriceps, 60 vib nas this rau txhua qhov quav, 30 vib nas this rau sab nraub qaum, 30 seconds rau txhua lub plab hlaub

Hauv tsawg dua tsib feeb, koj tuaj yeem txhawb kev ntshav thiab npaj koj cov leeg rau kev tawm dag zog. Txawm li cas los xij, tsis txhob quav ntsej lwm yam tseem ceeb ua kom sov, xws li kev ncab ib ce thiab kev tawm dag zog aerobic kom koj lub plawv dhia. Lub fascia rab phom tsis tuaj yeem hloov kho lwm yam kev ua kom sov.

Tom qab ua exercise, koj tuaj yeem siv koj rab phom fascia los so kom txaus. Zaws tom qab qoj ib ce tuaj yeem pab koj lub cev rov qab los ntawm kev ua kom tawm dag zog mus rau ib qho chaw so. Hauv txoj kev xav, rab phom fascia tuaj yeem pab koj so lub paj hlwb.

Tsis tas li ntawd, phom fascia tuaj yeem tswj cov ntshav tom qab kev qoj ib ce, thiab muab cov pa oxygen thiab cov khoom noj muaj txiaj ntsig zoo rau cov leeg ua rog.

Thaum kawg, tom qab workout zaws yuav pab txo qhov mob nqaij, uas yuav pab txo qhov mob tom qab ua haujlwm (mob leeg yog xav los ntawm kev kho mob me me ntawm cov leeg nqaij thiab cov nqaij mob).

Koj tuaj yeem pom tias koj cov leeg mob hnyav heev tom qab ib lossis ob hnub. Qhov no hu ua qeeb-pib qhov mob nqaij, thiab rab phom fascia tuaj yeem pab daws cov mob no kom tsawg. Cov phom fascia tsis tuaj yeem tshem tawm qhov mob me me, tab sis nws tuaj yeem tshem tawm mus ib ntus.

Txhawm rau siv cov fascia rab phom los kho cov leeg mob, kho qhov nrawm nrawm thiab qhov chaw ntxiv rau qhov chaw uas yuav tsis ua rau mob. Vim tias cov leeg mob muaj feem cuam tshuam ntau dua, kev teeb tsa me dua ntawm lub iav yuav pab tau zoo dua.

Thaum koj pom qhov chaw teeb meem uas pom zoo, siv rab phom fascia li ib mus rau ob feeb rau txhua qhov chaw mob.