💝💝💝💝Support the author💝💝💝💝
SPENDE / DONATIONS for better CONTENT:
https://www.paypal.com/donate?hosted_button_id=NXJ6ZPRHGZSCA
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Correct use of a fascia roller:
If you keep a few things in mind, using a fascia roll is neither dangerous nor difficult to implement. Here you will find an overview of the most important measures for effective training with the fascia roller:
DO:
Roll over the entire length of the respective muscle
Roll very slowly in one direction (towards the heart)
5-10 rolling movements per muscle
Roll from the muscle insertion to the origin
DON'T:
Roll just a small part of a muscle
Fast rolling back and forth
Rolling over the same spot for several minutes
Roll over joints
FOCUS: 🗣
Long, slow exhalations
⠀
Breathing: 🧘
Through the nose
Relaxed through the mouth to improve relaxation
⠀
SETS & REPS ??? 🤟
⠀
There is never a perfect answer.
Do a few repetitions.
Listen to your body.
What do you feel better after 5 repetitions? Go on! Would like more? Go ahead!
⠀
Learning to listen to what your body is telling you is ALWAYS the key.
You, exactly YOU, can better understand what is good / bad for you.
If you want to achieve an activating effect before training, the speed can also be a little faster. As a regenerative measure, however, rolling should be carried out very slowly and evenly.
The best way to benefit from the positive effects of fascia rolling is to use it every two days - means rolling one day and taking a break. Beginners should first slowly approach their optimal frequency. The more you are used to the load, the more often it can theoretically be carried out. 3-4 times a week is sufficient.
Execution back:
Place the roll under the lumbar spine, bend your knees, put your hands behind your neck or cross your arms in front of your chest and keep your stomach under tension to stabilize the spine. Roll from the lumbar area to over the shoulder blades.
Important: Do not roll over your cervical vertebrae, tilt your chin towards your chest.
If you sometimes feel stiff and immobile, it may be related to your fascia. Because the fasciae can stick together, shorten and harden due to stress and overload, but mostly due to “sitting around”. And that restricts your mobility and hurts.
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Fascia Training to reduce stress.
Are you feeling tense
Neck tension?
Lumbar spine / back pain?
Do you feel blocked in your body? Inflamed?
A fascia roll is perfect training device,
made of rigid foam, which, according to the manufacturer, can be used both to activate muscles before exercise and to regenerate after exercise.
Fascia rollers work by putting pressure on the muscle.
keeps the fascia healthy and intact
great for self-massage
Loosening of hardening and sticking of the connective tissue
stimulates blood circulation
Release muscle tension
Activation and regeneration of the muscles
Promotion of mobility and improvement of the general body awareness
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Timecode
00:00 - BENEFITS of the FASCIAL TRAINING
00:23 - Trained VS Untrained Fascia
0:48 - Instructions | BACK EXERCISE
1:34 - Hand Placement
1:50 - CHECKLIST
2:07 - PLAYLIST FASCIAL TRAINING
2:38 - NEXT TOPICS
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
⏩ Next Video:
https://www.youtube.com/watch?v=WNtLB...
⏪ Last Video:
https://www.youtube.com/watch?v=1OntS...
▶️Whole Body Workout Playlist:
https://www.youtube.com/playlist?list=PLnaWF1z1XjCVuSYGLoWJ4tOPK6xHI4QAI
▶️Six Pack Playlist:
https://www.youtube.com/playlist?list=PLnaWF1z1XjCXB8fk6aujC8QTXtR6erePA
▶️Mobility Playlist:
https://www.youtube.com/playlist?list=PLnaWF1z1XjCVQwpDaxd8jhjl7Gzd5GsX2
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
✔️ Facebook —
https://www.facebook.com/BREDESfit/
✔️Instagram —
https://www.instagram.com/bredes_fit/
✔️YouTube —
https://www.youtube.com/user/Turnik20...
✔️ SUBSCRIBE:
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
#training
#workout
#calisthenics
#physio
#fasciatraining
#mobility
#bredes
#lumbago #backpainrelief
https://www.instagram.com/tv/CE682gQI...