How "hard" is the body of modern man?The neck clicks as soon as it turns, the movement flashes to the waist with a large amplitude, and the back hurts ...... after sitting for a long time
All of the above may indicate that your fascia is aging. In fact, jumping exercises are a cost-effective way to activate fascia.
Experts explain how jumping promotes fascial health and teach you 3 easy jumping Xi.
Experts interviewed
Su Hao, professor of the School of Animal Science and Human Sciences of Beijing Sports University
Professor Gou Bo, Department of Sports Medicine, Xi'an University of Physical Education
Activation of the fascia preferably "jumping motion".
Fascia is the connective tissue that surrounds muscles and is an important part of the body. A healthy fascia is elastic and strong, and can withstand a considerable amount of stress and tension, thus providing protection and support to the muscles.
At the same time, the fascia is rich in nerve endings and pain receptors. Many professionals sit at their desks all day long, their bodies continue to maintain the same posture, and the fascia will become stiff if they lack exercise for a long time, and the muscles that have not been exercised for a long time will atrophy and degenerate, which may cause pain and discomfort all over the body.
Mechanical, unilateral movement can cause uneven fascial tension and cause fascial strainExcessive exercise can cause a high degree of tension in the fascial tissue, which can lead to inflammation and fibrous adhesions. Therefore, it is very important to do effective fascial exercises.
In the medical book "Fascia, Function and Medical Applications", Dr. Robert Schlep, founder of the German Fascia Association and leader of the neurosurgery research team at Worm University in Germany, said that in addition to foam roller rolling, massage, and pressure training, plyometric exercise is also an effective way to promote fascial healthJumping is especially recommended.
Jumping enhances fascial responsiveness and cushions muscles and joints. Exercises such as burpees, trampoline jumps, or ABC running training (a running method that combines multiple jumping Xi exercises) can strengthen fascial elasticity and help maintain fascial health.
Each of the three simple "jumps" has its own points
It is recommended to exercise the fascia through the following simple jumping exercises, which can be practiced at home Xi 3 times a week.
Jump rope
Hold the handles at both ends of the jump rope with both hands and your forearms parallel to the ground. Swing the rope at the wrist, jump on the toes and forefeet of both feet and land, and jump off the ground just enough for the rope to pass.
30 seconds as a set, a total of 3 sets to complete.
Skating jumps
Stand up straight, feet shoulder-width apart, and lift your right foot so that you can stand on one foot on your left foot. Then jump horizontally to the right, lift your left foot while landing on the ground, and then stand on one foot with your right foot, and then jump horizontally to the left, repeating the movement.
The jump range can be changed from small to large, and the arms swing naturally. 30 seconds as a set, a total of 3 sets to complete.
Push-up vault
Stand with your feet shoulder-width apart. Squat down with hips flexed and knees bent until you are near your lowest point, lean forward with your upper body and your arms straight and your palms slightly wider than your shoulders.
Quickly straighten your legs behind you and bend your elbows to complete a standard push-up. Quickly retract your legs and return to a squatting position, then squat and jump upwards with your hands up to maintain your standing position after landing.
Every 15 movements are performed in a set with a 30-second rest between sets for a total of 3 sets.
Regarding the sport of jumping, the following points need to be reminded:
Do not let your body be too tense or too wide of movement when doing any jumping exercise, and try to complete the exercise Xi smoothly and gently.
Warm up before exercising and stretch your muscles well to avoid injury.
After exercise, the fascia can be massaged to improve the recovery and regeneration function, both freehand and foam roller massage. Fascia likes to massage like a sponge, so apply just the right amount of pressure, as gently and slowly as possible.
In general,A time ratio of 2 to 1 for exercise to massage recovery is appropriate. Foam roller vs fascia gun, which one to relax?
Both the foam roller and the fascia gun relax the fascia, which can help relieve pain, reduce tightness, increase range of motion, and drain lactic acid from the muscles to improve blood flow, but there are some differences.
Foam rollers
Relying on your own body weight and manual rolling force, you can actively roll the painful muscle group to relax the larger muscle group and area.
Foam rollers require a fixed floor space to lie down and mobilize and massage muscle groups with their own body weight and certain postures.
Fascia gun
Generally, it is suitable for use in large muscle groups such as limbs and lower back.
It should not be used in places with weak muscles, abundant blood vessels and nerves, and fragile internal organs, such as around the eyes and nose, the middle of the neck, the patella, the acromion, and the axilla, popliteal fossa, elbow fossa, and other places with many lymph nodes.
At the same time, the following groups of people also:Not recommended
Presence of acute soft tissue injury, fracture dislocation, unexplained mass, purulent infection, etc.;
During menstruation, pregnancy;
Patients with some special diseases, such as bleeding disorders, diabetes, vascular diseases (such as varicose veins, vascular stenosis), nervous system diseases, etc., should avoid excessive local stimulation, which is difficult to heal if it causes **, soft tissue damage or bleeding.