Massage roller Fitness is a cylindrical sports equipment for self-massage, which will help you relieve tension and relax your muscles without injuring your muscles and skin. Smooth surface.
Let's see what else is the use of a massage (foam) roller, how to use it and what exercises to perform, as well as where you can buy a roller at a bargain price and how to choose it.
Most fitness experts agree that the foam roller is one of the most useful fitness equipment. With it, you can relax the body, improve blood circulation, get rid of pain and stiffness in the muscles, increase the range of motion. Roller exercise is a form of myofascial relaxation (MFR), a common deep massage technique that targets tight and tight muscles.
With the help of a roller and the pressure of your own body weight, you will massage and relax all the major muscle groups. A cylindrical roller is placed under the back, legs, buttocks, arms, and through simple rolls it acts on the muscle nodes. It's so simple and effective! You can restore the functionality of the muscles, their firmness and elasticity, doing just 15-20 minutes 3-4 times a week.
Exercises with a massage roller will be useful for both men and women, regardless of the level of physical fitness. In particular, such a roller is necessary for those who are engaged in strength or cardio training and receive a strong load on the muscles of the body. But even if you do not exercise regularly, the foam roller will be very useful for you to get rid of back pain, improve body mobility and joint mobility. After all, it was not in vain that initially such a roller was used for people with problems of the musculoskeletal system.
It is important to note that regular stretching and yoga will not replace your myofascial relaxation. Exercises with a massage roller do not affect the muscles themselves, but their fascia - the membranes above the muscles. Fascia tend to stick together, resulting in trigger points or pain points that prevent you from functioning normally (and you may not immediately feel them when you move). At the same time, stretching them does not make sense - they are even more clamped and spasmodic. They need to be kneaded in a special way using a foam roller. If you neglect to take care of your muscles, be prepared for rapid wear and tear on your body.
The roller is made of integral polyurethane foam - it is polyurethane foam, according to a unique technology and has a specific structure - inside is a less dense foam structure with highly elastic properties, and outside is a denser and harder crust several millimeters thick.
The roller is supplied with a polyester removable cover on a lightning.
EXERCISES WITH MASSAGE ROLLER
The massage roller workout is both simple and very effective. All you need is to roll the roller under a specific muscle group for 45-60 seconds using your own body weight. If you feel tension or even pain in a certain area of your body, then hold the roller in that place by lightly pressing on the trigger point for an additional 30-45 seconds.
1. For the back
2. For quadriceps
3. For hamstrings and buttocks
Or this option:
4. For the buttocks
5. For the outer thigh
6. For the inner thigh
7. For the anterior muscles of the lower leg
8. For calves
9. Shoulders
10. For the back and arms
11. For the lower back
It is not recommended to roll the roller under the lower back!
12. For feet
13. For the neck
14. For the back and spine
Description
Massage roller Fitness is a cylindrical sports equipment for self-massage, which will help you relieve tension and relax your muscles without injuring your muscles and skin. Smooth surface.
Let's see what else is the use of a massage (foam) roller, how to use it and what exercises to perform, as well as where you can buy a roller at a bargain price and how to choose it.
Most fitness experts agree that the foam roller is one of the most useful fitness equipment. With it, you can relax the body, improve blood circulation, get rid of pain and stiffness in the muscles, increase the range of motion. Roller exercise is a form of myofascial relaxation (MFR), a common deep massage technique that targets tight and tight muscles.
With the help of a roller and the pressure of your own body weight, you will massage and relax all the major muscle groups. A cylindrical roller is placed under the back, legs, buttocks, arms, and through simple rolls it acts on the muscle nodes. It's so simple and effective! You can restore the functionality of the muscles, their firmness and elasticity, doing just 15-20 minutes 3-4 times a week.
Exercises with a massage roller will be useful for both men and women, regardless of the level of physical fitness. In particular, such a roller is necessary for those who are engaged in strength or cardio training and receive a strong load on the muscles of the body. But even if you do not exercise regularly, the foam roller will be very useful for you to get rid of back pain, improve body mobility and joint mobility. After all, it was not in vain that initially such a roller was used for people with problems of the musculoskeletal system.
It is important to note that regular stretching and yoga will not replace your myofascial relaxation. Exercises with a massage roller do not affect the muscles themselves, but their fascia - the membranes above the muscles. Fascia tend to stick together, resulting in trigger points or pain points that prevent you from functioning normally (and you may not immediately feel them when you move). At the same time, stretching them does not make sense - they are even more clamped and spasmodic. They need to be kneaded in a special way using a foam roller. If you neglect to take care of your muscles, be prepared for rapid wear and tear on your body.
The roller is made of integral polyurethane foam - it is polyurethane foam, according to a unique technology and has a specific structure - inside is a less dense foam structure with highly elastic properties, and outside is a denser and harder crust several millimeters thick.
The roller is supplied with a polyester removable cover on a lightning.
EXERCISES WITH MASSAGE ROLLER
The massage roller workout is both simple and very effective. All you need is to roll the roller under a specific muscle group for 45-60 seconds using your own body weight. If you feel tension or even pain in a certain area of your body, then hold the roller in that place by lightly pressing on the trigger point for an additional 30-45 seconds.
1. For the back
2. For quadriceps
3. For hamstrings and buttocks
Or this option:
4. For the buttocks
5. For the outer thigh
6. For the inner thigh
7. For the anterior muscles of the lower leg
8. For calves
9. Shoulders
10. For the back and arms
11. For the lower back
It is not recommended to roll the roller under the lower back!
