Izibhamu ze-Fascia azithandwa nje kuphela emibuthanweni yezemidlalo, kodwa futhi zisetshenziswa nabasebenzi abaningi basehhovisi.Isibhamu se-Fascia sinomthelela omkhulu ekuphumuleni kwezemidlalo.Nakuba ukusetshenziswa kwesibhamu se-fascia kubonakala kulula kakhulu, kubonakala kushaya izingxenye ezingakhululekile zomzimba.Kodwa akunjalo.Kunezinyathelo eziningi zokuphepha zokusetshenziswa kwesibhamu se-fascia.Ukuhlinzwa okungafanele kungase kulethe ngisho nengozi enkulu.Ake sibheke!
Ukuphikisana kwesibhamu se-fascia
Intamo iqukethe inani elikhulu lemithambo yegazi nezinzwa, ezisatshalaliswa kakhulu, ngakho-ke akufanelekile ukusebenzisa isibhamu se-fascia.Uma kungenjalo, imithambo yegazi kanye nezinzwa zizocindezelwa ngokuqondile, okungenzeka kubangele umonakalo emzimbeni futhi kube usongo empilweni yomuntu.Ama-protrusions amathambo, njengama-spinal protrusions, awakwazi ukushaywa ngokuqondile ngesibhamu se-fascia, esizodala ubuhlungu obusobala nokulimala emathanjeni.Izingxenye ezihlangene ezifana nedolo azikwazi ukusetshenziswa ngesibhamu se-fascia, ngoba lezi zingxenye ezihlangene zibuthakathaka, futhi kulula ukubangela ukulimala okuhlangene lapho kushaywa ngokuqondile ngesibhamu se-fascia.Isibhamu se-fascia asikwazi ukusetshenziswa ohlangothini lwangaphakathi lwesihlanganisi sangaphakathi, ngoba inani elikhulu lezinzwa ligxile kule ngxenye.Uma usebenzisa ngokuqondile isibhamu se-fascia ukuze ungqongqoze, kulula ukushayisana nemisipha, futhi kulula ukuba ndikindiki ezandleni nasezinyaweni.Udonga lwemisipha yesisu luncane kakhulu, futhi isisu yindawo lapho i-viscera igxile khona.Ngesikhathi esifanayo, akukho ukuvikelwa kwamathambo.Uma ushaya ngokuqondile isisu ngesibhamu se-fascia, kulula ukubangela ukungakhululeki ngokomzimba, futhi kungase kubangele ukulimala kwe-visceral.Amacebiso: Isibhamu se-fascia singasetshenziswa kuphela ezindaweni ezinkulu zemisipha ezifana nehlombe, iqolo, izinqe namathanga, ukuze sikwazi ukuthwala amandla kangcono.
Ukusetshenziswa kwamakhanda e-massage ahlukene esibhamu se-fascia
1. Ikhanda elijikelezayo (ibhola).
Ihloselwe kakhulu ukubhucunga amaqembu amakhulu emisipha yomzimba, njenge-pectoralis enkulu, i-deltoid, i-latissimus dorsi, izinqe, kanye nemisipha emathangeni, i-triceps femoris, i-quadriceps femoris nemilenze ephansi, engasetshenziselwa ukujula. ukuphumula kwe-fascia.
2. Ikhanda lokubhucunga elimise okwesicaba
Eqinisweni, inhloko ye-massage ekulesi simo ingakwazi ukwenza amaqembu emisipha ahlukahlukene womzimba wonke, inqobo nje uma ungadlidlizi futhi ungabhucunga amathambo nemithambo yomzimba, kulungile.
3. I-cylindrical (ukucindezela kweminwe) ikhanda lokubhucunga
Amakhanda e-massage angama-cylindrical angabhucunga amathe ezinyawo nezintende zezandla.Ngenxa yokuthi amakhanda ayindilinga noma ayisicaba ahloselwe kakhulu amaphuzu abhucunga izintende, amakhanda okubhucunga angama-cylindrical angaxazulula le nkinga.Uma ufuna ukubhucunga ama-acupoints, ungawatholela ukubhucungwa.
Okunye ukuthi inhloko ye-massage eyi-cylindrical ingaphumuza i-fascia ejulile yemisipha, njengokudlidliza okujulile kwe-massage yezinqulu.Inhloko ye-massage eyi-cylindrical iyisinqumo esihle, inqobo nje uma isibhamu se-fascia osisebenzisayo sinalawa mandla!
4. Ikhanda lokubhucunga elimise okwe-U (elimise okwemfologo).
Umqondo wokuklama wekhanda le-massage kulesi simo ukuthi isibhamu se-fascia sisetshenziselwa ukukhulula izicubu ze-fascia nemisipha yomzimba, hhayi amathambo ethu.Uma sihlikihla emathanjeni, imizimba yethu izolimala, ngakho umklamo wekhanda lokubhucunga elimise okwe-U lidlula ngobuhlakani umgogodla womlomo wesibeletho nomgogodla.Ingakwazi ukubhucunga kahle izicubu nama-acupoints ezinhlangothini zombili ze-vertebra yethu yomlomo wesibeletho kanye nomgogodla, ngakho-ke ikhanda elimise okwe-U (elimise okwemfoloko) lifaneleka kakhulu ukuphumuza imisipha nhlangothi zombili zomgogodla kanye ne-vertebra yomlomo wesibeletho, kanye nemisipha. isithende kanye ne-Achilles tendon.
Ukusetshenziswa okulungile
1. Hamba ngemigqa yemisipha
Abantu abagawule inyama bayazi ukuthi umsipha unokwakheka.Ukuyisika kuzokwenza inyama ibukeke kabi.Kungokufanayo nakubantu.Uma usebenzisa isibhamu se-fascia, khumbula ukubhucunga ngendlela yemisipha.Ungacindezeli uhlangothi lwesokunxele ngesikhathi esisodwa, kodwa shaya kwesokudla ngaso leso sikhathi.Ngeke nje kuncishiswe umphumela wokuphumula, kodwa futhi indawo engafanele ingase ibangele umonakalo.
2. Nethezeka imizuzu engu-3-5 endaweni ngayinye
Kunconywa ukushintsha isikhathi sokuhlala sesibhamu se-fascia ngokusho kwekhanda lesibhamu.Isibonelo, indawo yangaphambili yekhanda le-vertebral incane, amandla agxiliwe kakhulu, futhi isikhathi sokusebenzisa cishe imizuzu engu-3;Ikhanda lesibhamu elimise okwebhola, ngenxa yendawo yalo enkulu, linamandla amakhulu emisipha, anganwetshwa abe yimizuzu emi-5.
3. Amandla akufanele abe phezulu kakhulu
Isibhamu se-fascia sisebenzisa ukudlidliza ukuze sishaye isikhumba → amafutha → i-fascia, futhi ekugcineni sifinyelele emsipha.Ngenxa yokuthi isikhumba esokuqala esinamandla, lapho igagasi lokushaqeka okukhulu lihlanganiswa nokucindezela kanzima, izicubu zesikhumba zingase zilimele, ngisho nomsipha ungase udabuke kancane!
Kunconywa ukulawula amandla lapho usebenzisa isibhamu se-fascia, futhi ugxile emisipha emikhulu, njenge-quadriceps femoris, i-gluteus, njll, ukugwema ukuyisebenzisa ezindaweni ezinezingqimba ezincane zemisipha, njengamahlombe, anganciphisa inkinga ukulimaza nokuklebhuka.
Isikhathi sokuthumela: Nov-15-2022