DIY: Roller do masażu

78

Dzisiaj bardzo krótka piłka. Mianowicie porozmawiamy o tym, jak można zaoszczędzić kilkaset złotych a przy okazji zrobić sobie dobrze 🙂 Podczas mojej wizyty w Ortorechu dowiedziałem się, że moje nogi są strasznie mocno spięte i 'aż za bardzo’ co za tym idzie, żebym nie nabawił się kontuzji powinienem chodzić na masaże rozluźniające (czyli stoi nade mną ktoś, kto ma dużo siły w rękach i za przeproszeniem naparza ile fabryka dała w moje nogi…. od tego ludzie krzyczą a niektórzy nawet płaczą… ale tak właśnie działa tak zwane „rozbijanie” mięśni, śmiesznie przez niektórych nazywane „rozluźnianiem” :D).

No więc takie masaże można też sobie zrobić samemu, oczywiście w bardzo ograniczonym stopniu ale zawsze to jakiś pozytywny skutek przyniesie. Urządzeniem służącym do rozluźniania jest tak zwany foam roller czyli nic innego jak wałek piankowy. Wałki takie można kupić w sieci za kilkadziesiąt a nawet kilkaset złotych.

Wałki grube

twarde i miękkie. Te twardsze bolą nieco mocniej ale i dłużej wytrzymują, miękkie bolą mniej ale po jakimś czasie tracą kształt. Podobno mają też różne zastosowania. NIE znam się na tym aż tak więc polecam skonsultować się z rehabilitantem przed podjęciem decyzji, który jest dla Was.

foamdlugi

Wałki cienkie

Wyglądają jak takie drążki, tylko są giętkie. Widziałem na YouTubue cwaniaków, którzy korzystali z normalnego wałka do ciasta… no cóż, jak się nie ma co się lubi…theraband

 

Wałki fikuśne

Różnej długości wałki z wypustkami i innymi cudami. W zasadzie to nawet nie tylko wałki bo np można użyć piłki tenisowej do puntkowego masażu łydki. Boli jak cholera ale podobno działa.. ja jednak nie odważyłbym się bez konsultacji na takie eksperymenty bo kto wie co tam można nacisnąć i sobie krzywdę zrobić.

fikuśny

Trochę teorii

I teraz jest słaba opcja bo ja teorię znam na zasadzie logiki. Przede wszystkim NIE zaczynaj zabawy z tym ustrojstwem, jeśli NIE zalecił tego lekarz/fizjoterapeuta. To nie jest zabawa. Igrasz tu z napiętymi mięśniami i możesz sobie wyrządzić krzywdę.Teraz, jak to działa? Tak jak zwykły masaż. Masz spięte mięśnie i rozmasowując je (uciskając) doprowadzasz do ich rozluźnienia. W trakcie takiego masażu znajdziesz tak zwane Trigger Points. Czyli np rollujesz sobie pod łydką i jak nagle poczujesz mocny ból. Nie uciekasz tylko zostajesz w tej pozycji aż przejdzie. „Trening” (tak, to trzeba traktować jak trening) z wałkiem wykonuj jak już jesteś rozgrzany. Najlepiej go dodać na koniec swojego głównego treningu albo zrobić dobrą rozgrzewkę przed. Poruszaj się bardzo powoli i staraj się omijać kości i stawy (nie wjeżdżaj na kolana…). No i cóż, na początku trenuj tak bardzo krótko. 15 minut to maks na start.

DIY – butelka zamiast rolki?

Ano dokładnie tak. Tak mi polecił rehabilitant. Poszedłem więc do sklepu i poszukałem najlepszej butelki napoju GAZOWANEGO (w ten sposób mam pewność, że się pode mną nie ugnie, bo jest twarda – która kształtem gwarantuje mi, że się będzie dobrze równo toczyć. Nie było łatwo bo co druga jakoś udziwniona ale w końcu znalazłem. Moim łupem stała się butla MountainDew. A tu widzicie co z nią zrobiłem:

Ja skupiam się na paśmie biodrowo piszczelowym. Do tego staram się zbić napięcie z łydek. Widzicie tu dwie wersje kazdego z ćwiczeń, jedna z nogą na ziemi a drugą „masujemy” i drugą, gdzie obie nogi są w powietrzu. Ta druga jest naprawdę ciężka i czuć mocno ucisk… Tak jak pisałem wyżej, bez konsultacji z fizjoterapeutą nie zalecam takich eksperymentów. Chcę Wam tylko pokazać, że nie trzeba wydawać X kasy na urządzenia – choć nie ukrywam, że jednak chętniej bym kupił rolkę bo z pewnością będzie wygodniejsza..

Dodam też, że wskazane ćwiczenia bardzo pomagają przy ITBSie więc biegacze je pokochają 🙂

Film nagrany Nikonem AW110. Muzyka… mojego autorstwa 😀

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Hej, jestem autorem bloga Fitback.pl . Chciałbym Ci pokazać jak możesz przedłużyć swoje życie jednocześnie korzystając i czerpiąc z każdego dnia tak jakby jutra miało nie być :) Wierzę, że warto robić to co daje radość dziś ale nie wyjdzie Ci bokiem za lat 10-15. Nie wierzę w drogę na skróty.

78 komentarzy

  1. ha stary! Ty to potrafisz trafić właśnie potrzebuje takich masaży i nie podobało mi się to, że takie drogie te rollery dzieki teraz zaoszczędzę troche PLNów! co do samego masowania, bolało? 😀

  2. Pingback: Debiut w Triathlonie na 4:44 ! | Fitback.pl

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