Afotusɛm ntiantia
- Roll slowly, about an inch per second.
- Spend 30 to 60 seconds per muscle.
- Breathe and ease off if it turns sharp.
Ɛyabea yaw bi wɔ hɔ a ɛba da koro anaa mmienu akyi a wode wo ho hyɛ adwuma mu. Wofaa atweapɔn so, wofii apɔwmuden foforɔ ase, woboaa adamfo bi ma ɔtwee akonnwa. Adekyeɛ a ɛdi hɔ no wopɛ sɛ wosɔre na wo nan no de nkonkonsa ba. Saa yaw no wɔ din. Ɛyɛ ɛyabea yaw a ɛkyɛ ansa na ɛba (DOMS wɔ Borɔfo kasa mu), na ɛyɛ nneɛma a ɛyɛ daa kɛseɛ a nipadua yɛ no mu baako.
Foam rolling yɛ nneɛma a nnipa hwehwɛ ma wɔte nka yiye bere a ɛba no mu baako. Asɛmmisa a ɛfata sɛ wobisa yɛ deɛ ɛyɛ mmrɛw. Enti ɛboa ankasa anaa? Mmuaeɛ a ɛyɛ nokware ne aane, kakra, na ɛfata sɛ wote ase deɛ enti, sɛnea ɛbɛyɛ a wonnhwɛ kwan pii sen deɛ ɛtumi de ma wo.
Baabi a yaw no firi ba
DOMS nyɛ nsɛnkyerɛnneɛ sɛ woayɛ biribi a ɛnteɛ. Sɛdeɛ Cleveland Clinic kyerɛ no, ɛba bere a wode ɛyabea bi hyɛ adwuma boro deɛ ɛtaa yɛ so, titiriw wɔ kanyan a ɛyabea tene wɔ nhyɛsoɔ ase mu. Wo ho a wode si fam wɔ squat fa a ɛto so mmienu mu. Mmirikatu a wode si bepɔ ase. Atweapɔn a wode si fam da a ɛdi nan adwuma da akyi. Saa kanyan a ɛsi fam no de ntɛtɛɛ nketenkete ba ɛyabea ntini mu, na yaw no yɛ adwumayɛfoɔ kuw a wɔreba bɛsan asi no mu fa.
Ӗtaa kɔ soro wɔ da koro anaa mmienu akyi a wode wo ho hyɛɛ adwuma mu, na ɛntaa nkyɛ nntra bɛyɛ nna anum. Afei ɛyera, na ɛyabea a ɛsan nyiniiɛ no yɛ den kakra sen kane. Saa yaw no, sɛdeɛ ɛhaw no, yɛ nnyegyeeɛ a ɛkyerɛ sɛ worenya ahoɔden.
Deɛ foam rolling yɛ ankasa
Foam roller yɛ silinda a ɛyɛ den a wode wo nipadua mu duru mia so, na wode ɛyabea bi piri so brɛoo. Ɛyɛ ɔkwan a wode ma wo ho ɔmane a emu dɔ a wontua ho ka.
Ei ne deɛ nhwehwɛmu no foa so ankasa. Ɛyɛ sɛ foam rolling te yaw no so na ɛte adwumayɛ a ɛhwe ase a ɛba DOMS mu no bi so. Ɛtumi te kuntum ne nhyɛsoɔ a wote no da koro anaa mmienu akyi no so, na ɛtaa ma ɛyabea te nka sɛ atɛn na pɔ bi kanyan a ɛyɛ fɛɛ ntɛm ara akyi. Ɛnonom yɛ nkɛntɛnso a ɛyɛ nokware na ɛwɔ mfasoɔ.
Ei ne ɔfa a ɛyɛ nokware. Nyansapɛfoɔ nnya nnim yiye deɛ enti na ɛyɛ adwuma. Nkyerɛkyerɛmu a wɔayɛ ho gyinaeɛ a ɛfa sɛdeɛ ɛyabea mia dane yaw a ɛsua so nni hɔ, na bere anaa nhyɛsoɔ a ɛyɛ pɛ a wɔapene so nni hɔ. Enti fa wo ani hye gye nsɛm akɛseɛ no to mu. Foam rolling nyiyii awuduru mfiri mu na ɛnnane biribiara. Deɛ ɛyɛ a ɛyɛ nokware ne sɛ ɛma wote nka yiye na wokanyan ntɛm, deɛ ɛwɔ adekyeɛ a wo nipadua akuntum mu no, ɛno dɔɔso.
Sɛdeɛ wobɛyɛ no ankasa
Wonhia nkyerɛkyerɛ a ɛfa ɔkwan ho. Akwankyerɛ kakra a ɛyɛ mmrɛw ma ɛkɔ so wɔ mfasoɔ na ɛyɛ ahomeka:
- Yi ɛyabea kuw a ɛyɛ ya, te sɛ wo nan ase, wo srɛ anim anaa akyi, anaa wo akyi atifi.
- Fa saa baabi no to roller no so na ma wo mu duru no bi nsi so.
- Piri brɛoo, insi baako anaa mmienu wɔ simma biara mu, kɔ soro ne fam wɔ ɛyabea no tenten so.
- Sɛ woto baabi a ɛyɛ mmerɛw a, gyina hɔ na home simma kakra sen sɛ wobɛwe wo se afa mu.
- Yɛ bɛyɛ simma 30 kɔ 60 wɔ baabi biara. Simma kakra nyinaa dɔɔso.
Ma ɛnka ɛyabea no nam fa so. Twe wo ho firi wo pɔ ho, wo akyi atifi nnompe ho, ne baabiara a ɛte sɛ nnam sen sɛ ɛyaw. Atenka a wopɛ ne ahomeka a ɛnyɛ adɔeɛ a ɛyɛ pa, deɛ ɛma wuhome firi mu. Sɛ woresɛe wo anim anaa woreso wo home mu a, te nhyɛsoɔ no so.
Ahomegyeɛ yɛ deɛ ɛboro foam roller so
Ӗboa sɛ wobɛkae sɛ rolling yɛ adwinnadeɛ ketewa baako, ɛnyɛ adwuma no nyinaa. Cleveland Clinic kyerɛ ahomegyeɛ sɛ adeɛ titiriw ma ɛyabea a ɛyɛ ya, ɛne kanyan mmrɛw te sɛ nantew mmrɛw anaa teɛteɛ a ɛyɛ brɛoo a ɛsane mu, ɔhyew anaa awɔw ma ahomeka, ne nsuo nom pa. Nna yɛ ahomegyeɛ ho adwuma pii sen mfidie biara. Foam roller yɛ nkekaho pa ma ɛnonom nyinaa, ɛnyɛ wɔn ananmu deɛ.
Kɔ brɛoo bere a wo ho yɛ foforɔ. Sɛ woredi pira bi ho dwuma, yaw a ɛkyɛ, anaa wɔayɛ wo oprehyɛn a, hwɛ ɔdɔkota anaa nipadua aduruyɛni ansa na woapiri baabi, ɛfiri sɛ mia a wode mia baabi a ɛnteɛ so tumi sane wo akyi.
Na hu nsonsonoeɛ a ɛda yaw a ɛyɛ daa ne biribi a ɛsen saa ntam. DOMS a ɛyɛ daa yɛ deɛ ano nyɛ den, ɛtrɛw mu wɔ ɛyabea so, na ɛyera bɛyɛ da a ɛto so anum. Yaw a ɛyɛ nnam na ɛgyina hɔ daa, yaw a ɛtena hɔ kyɛ sen dapɛn, ohonam a ɛhono kɛseɛ, anaa dwonsɔ a ɛyɛ tuntum anaa mogya wɔ mu wɔ adwumaden akyi yɛ nsɛnkyerɛnneɛ a ɛkyerɛ sɛ frɛ ɔdɔkota sen sɛ wobɛfa roller. Ɛnonom yɛ ntɛtɛ, nanso ɛfata sɛ wuhu.
Nanso bere dodow no ara, ɛyɛ wo nipadua a ɛreyɛ ne nsiesie adwuma. Ma no ahomegyeɛ kakra, kanyan kakra, simma kakra a ɛyɛ brɛoo wɔ roller no so, na ma ɔnwie adwuma no.
Nsɛm a Yɛgyee firii hɔ
- Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS): What It Is & Treatment
- National Center for Biotechnology Information, Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
- National Center for Biotechnology Information, Foam Rolling or Percussive Massage for Muscle Recovery: Insights into DOMS