Jun 12, 2018
TREK Collapsible Foam Roller
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TREK Collapsible Foam Roller
➝ @wantery instagram
Personal Fitness für Golfer
Personal Fitness für Golfer
Personal Fitness für Golfer:
Vibrationstraining
Foam-Rolling
Faszienorientiertes Training
6 – 10 mal Personal Training (a 60 Minuten) (für 1 – 2 Personen)
Trainingsort: Baden-Baden-Neuweier
Kontakt: [email protected]
—————
Faszienorientiertes Training im Sport:
http://www.aktiv-training.de/download/2016/04_28.03.16/Faszienorientiertes-Training-im-Sport.pdf
——————- 4. Schülertriathlon…
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The Truth About Foam Rolling
Foam rolling works—just not for the reason you think (Image: Thinkstock)
Most trainers recommend foam rolling before a workout for good reason: A study in The Journal of Strength & Conditioning Research found that rolling out for just a minute can improve your range of motion, while a study in Medicine & Science in Sports & Exercise discovered that rolling after an intense workout can relieve soreness over the next two days.
(If you’re looking for a calorie-blasting workout you can do at home to lose your belly, try The Anarchy Workout. One guy lost 18 pounds of pure fat in just 6 weeks!) Many people in the fitness world believe that foam rolling “works” by steamrolling your muscles, breaking up scar tissues and lengthening the muscle tissue.
The problem: “Some research shows that it can take upwards of two hours to physically lengthen muscle tissue or break up scar tissue,” says Doug Kechijian, a doctor of physical therapy at Peak Performance in New York City. “And doing that is also a painful, painful process—foam rolling hits some sensitive spots but it generally doesn’t put you in pain.”(Discover The 7 Pains You Should Never Ignore.)
If foam rolling isn’t physically altering the muscle, then what, exactly, is it doing?
“There’s a pronounced difference between a muscle just feeling tight, and a muscle actually being tight,” says Kechijian.
Feeling tight is related to muscle tone, while actually being tight is related to your muscle tissues physically becoming shorter.
“Most people, when they perceive themselves feeling ‘tight’ somewhere, it’s really just that they have excessive muscle tone,” says Kechijian.
To understand tone, think of your muscles as guitar strings. “Based on stress, perception of threat, and all these different sensory inputs, your nervous system can tighten your muscles to keep you from reaching what it thinks are potentially dangerous positions,” says Kechijian.
Related: The Most Dangerous Fitness Trends of 2015
If your nervous system thinks that a movement or position is dangerous, it tells your brain to stiffen the guitar string. Things are OK? It loosens the string. Like tuning a guitar, the string doesn’t physically change, it just becomes tighter or looser, giving off a different tone.
(This is all happens at the subconscious level, so don’t try to think your way to becoming more mobile.)
So let’s say you just sat contorted into a tiny airline seat for six hours, and now you feel stiff. Your body may have gone on the defensive, sending excessive tone to specific muscle groups.
Foam rolling—or stretching, or massage—sends an “OK” signal, stimulating your nervous system in such a way that your brain frees up your muscle’s tone, loosening the guitar string. (The 3 Exercises You Should Do Every Day can also help.)
“That’s why you can get more range of motion from just a few seconds of foam rolling,” says Kechijian.
And that’s usually a good thing: Using a foam roller to achieve that better range of motion for a lift allows you to become stronger in that extended range. Ideally your body eventually adapts to own that deeper range, and you are able reach the range sans-roller.
Problems arise if you need to use the foam roller to get into a certain position every single time you lift or play sports.
“Tone is protection,” says Kechijian. “So if your nervous system is constantly giving a muscle a lot of tone, there could be some underlying issue causing that.”
And if your nervous system delivers too much tone to an area for too long, the tissue can adapt physically to become shorter, says Kechijian. Then you have a real problem, because shortened muscles can throw your body mechanics out of whack, setting you up for injury.
“There’s no magic trick you can do to make that better,” says Kechijian.
The fix: See a physical therapist who can help you figure out the underlying cause, and give you drills to fix your problem and lengthen your tissue back to normal. Only then will you build efficient, safe movement. Especially if you have lingering pain, or are constantly getting injured in the gym, you probably want to see a physical therapist, says Kechijian.
Give foam rolling a shot, and make sure to try the 7 Exercises Every Trainer Wishes You Would Do.
By Michael Easter
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Сезон марафонов, беговых путешествий и ЭКСПО в самолетных ангарах набирает обороты. Список того, к чему стоит присмотреться и прибрать к рукам девушкам, которые уже обзавелись необходимым беговым минимумом:
1. Компрессионные лосины
Из опыта длинных пробежек: не только икры могут запросить пощады после 18К. Леггинсы CW-X и 2XU разработаны как спасение (и еще они космически-прекрасные, но не все подряд) и заметно сокращают время на восстановление после важной гонки, в которой мы выгорели дотла. Важное условие - все время тренироваться в компрессионной одежде не рекомендуется - магия выветрится.
2. Шапочка
Очень важная штука - горячая голова, теплые мысли, мокрые волосы, е! Пригодится практически в любую погоду. Выбирать лучше из флиса или влагоотводящую. На дразнилку "кошка в колготке" лучше не обращать внимание.
3. Фоам-роллер
После тяжелых тренировок необходимо постараться восстановить мышцы максимально быстро, чем заменить нежные тайские руки?! Фоам-роллер. Катать в одну и другую сторону, при желании можно заменить бутылкой вина (и полезно, и вкусно).
4. GPS-часы
Nike+, Garmin (есть зеленые, фиолетовые и розовые), Tomtom - вариантов много. Контролируют и позже отчитываются о темпе, скорости. Могут мерить пульс и каденс. Самые умные записывают владелицу на маникюр и массаж (ох, опять этот массаж!).
5. Термобелье
Тема, которая набирает актуальность.Набор из леггинсов и водолазки значительно облегчит холодные пробежки зимой, ну и да, в них так уютно, что это почти пижама (но, это не означает, что в таком комплекте можно спать!)
6. Гели, которые не нужно запивать водой
Становится все холоднее, вода в бутылочке остывает быстрее, руки, несущие бутылочку, замерзают быстрее. Решение - жидкий гель. Он не такой сладкий/соленый, как концентрированный, и мягко ложится в животик (никаких болей, проверено марафоном и девочками).
7. Victory bra
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