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Foam Roller Exercises and Techniques (Part 1) 按摩滾筒的練習和技巧(一)

As useful and versatile as they are, Foam Rollers are slowly starting to get the recognition they deserve. We know you know you need one. However we also know you may not know how to use one (how many times did we just use the word "know"?) ! Here are some great tips courtesy of the Foam Roller Guide (and a useful video from Kinetic Fitness in the UK):

Hip Roll

Lie on your left side and put the foam roller under you hip. Now, use your elbow for balance, placing it firmly on the floor. Initially, both your legs should be extended straight towards the floor. Then, slowly bend your right knee and bend it over the right leg, placing the foot just in front of the right one. You’ll find that this is the most comfortable position you can get and once you’re happy with the way things are, slowly roll your hip up and down the roller. The movements should encompass your hip and upper thigh area. For the right hip, just flip over and reverse the position. You should be able to roll for about two or three minutes every day.

Back Roll

This one is the most basic exercise for the foam roller and could give the most benefit after a long day of hard work. Clear an area off the floor and put your foam roller in the place of your choice. Now, lie on it with your back and slowly move up and down so that the foam would distribute pressure all over your tissues and muscles.

Triceps Stretch

For this exercise, you’ll be improving your balance as well as your triceps. First off, sit on the floor with your legs stretched in front of you. Your hands should be stretch out at your back, helping you maintain balance. However, it would not be placed on the floor but on the foam roller. With your hands on the foam roller, tighten your core, extend your arms and lift yourself off the floor. Make sure that your shoulders don’t contract, keeping it straight and in line with your hands.

For the upper part of your arms, try doing push ups while holding on to the foam roller.

由於按摩滾筒的實用和耐用性高,慢慢地受到專業的認可。我們相信您也需要一個,只是您可能不知道如何正確地使用。在這裡有一些不錯的秘訣教您如何善用按摩滾筒(還有英國的Kinetic Fitness所分享的實用視頻):

臀部按摩

躺向左側並把按摩滾筒放在您的臀部下面。現在,用您的手肘作平衡並把它牢牢按在地板上。最初,您的雙腿應該伸直在地板上,然後,您可以慢慢地彎曲右膝使右腳放在前面。你會發現,這是最舒服的姿勢,然後慢慢地上下滾動臀部。運動區域應包括你的臀部和大腿上部。而臀部右邊的按摩,只需要反轉位置即可。每天滾動大約兩三分鐘即可。

背部按摩

這是按摩滾筒中最基本的練習也同時為您舒緩一整天的疲勞。清除一個人大小的區域,並把您的按摩滾筒放在您選擇的地方。現在,用您的背部平躺在它上面,慢慢地上下移動,它便能分擔您組織和肌肉的壓力。

三頭肌伸展

 這個練習將提高您的平衡力,以及增強您的三頭肌。首先,坐在地板上並伸展雙腳,把您的手放在背後以幫助您保持平衡。然而,不要把雙手放在地板上,而是在按摩滾筒上。現在,收緊您的核心並延長手臂,慢慢抬起自己。請確保您的肩膀不縮起,與您的手掌保持平直。

而手臂上部的訓練,您可嘗試把雙手放在按摩滾筒上做俯臥撑。

 



1 Response

Leatrice
Leatrice

October 02, 2011

God, I feel like I sohlud be takin notes! Great work

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