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muscle massager gun

  The massager gun is used to relax the human body’s fascia tissue, which is the myofascial membrane that wraps the outer layer of the muscle. Daily prolonged sitting, standing for a long time, and exercise fatigue will cause inflammation of the fascia, deterioration of elasticity, and cause local muscle pain.

  For sedentary office workers and students, massager gun amazon can relax the shoulders and necks, waist and back, standing for a long time, walking for a long time, and people who often wear high heels can reduce the soreness of the calves. For the sports crowd, it can be after exercise. Relaxing massage helps recovery.

  massager

  Compared with the foam roller, the massager gun is portable, easy to use, and has better frequency and strength. Compared with ordinary massage, each relaxing time is only 5~10 minutes, which saves time and cost.

  Of course, it is just a tool, not superstition. If you use the wrong method, you may get hurt by playing around!

  There are two ways to use massage gun reviews:

  The first type is stretching

  Use the bulbous or flat head of the massager gun to relax back and forth along the direction of the muscle fibers. Don’t use extra force, just put a certain amount of pressure.

  The purpose is to restore the elasticity of the muscle membrane and eliminate inflammation.

  The second type is squeeze release

  Squeeze hard for 5 to 10 seconds on the area of ​​muscle tension. When the blood in the massaged area is immediately blocked and lifted, the nutrient-rich blood will quickly fill this area. The principle of blood self-purification is used to repair myofascial membrane.

  Next, I will demonstrate how to use the massage gun for several common problems:

  shoulder and neck pain

  Shoulder and neck pain is usually caused by the tension of the upper trapezius muscle caused by sitting for office, studying, and probing the neck. It can also easily cause dizziness and headache.

  The starting point of the upper trapezius muscle is in the nape ligament, and the end point is on the outside of the clavicle, near the acromion.

  Pharaoh had a more detailed article on how to relax the shoulder and neck muscles with a massager gun [How to massage and relax the shoulder muscles with a massager gun]

  First, you need to sit up, hold your chest and abdomen in a neutral position, twist your head slightly to the right, and use the flat head of the massager gun deep tissue to follow the direction of the upper trapezius muscle fibers and relax back and forth for 30 seconds. Be careful not to hold your breath and breathe normally.

  waist pain

  Waist pain is often caused by tension in the waist and buttocks. We must first relax the buttocks with a massage gun. The buttocks are divided into superficial gluteus maximus, deep gluteus medius and gluteus minimus.

  First use the spherical head to relax diagonally along the gluteus maximus for 30-60 seconds, repeat three times, and then change to a tapered head. The gluteus medius muscle is on the outside of the buttocks, a little bit higher. Squeeze the gluteal medius and gluteal minor muscle point to point for 5-10 seconds. Then change to a U-shaped head and relax the erector spinae for 30 to 60 seconds. Finally, lie flat on your back and hug your thighs with your hands, leaning your knees toward your chest, and feel the relaxation of your waist.

  For a more detailed method, please move forward [How to massage the buttocks with a massage gun?]

  sore calves

  Standing for a long time, walking for a long time, often wearing high heels can easily lead to soreness and stoutness of the calf, which is often caused by the long-term tension of the calf muscles and not fully relaxed.

  First use the spherical head from the ankle to the knee socket to relax for 30-60 seconds from the inside, middle and outside, then change to an air cushion head to relax the muscles in front of the calf for 30 to 60 seconds, and then change to a tapered head to relax the foot Squeeze the position of the bow for 5-10 seconds.

  The process of relaxing the calf in more detail [How to use the massage gun to relax the calf and foot?]

  Then relax the deep soleus muscle of the calf, step on the ground with the soles of the feet, squeeze the muscle massager gun for 5-10 seconds, and finally stretch the calf. Stand in a lunge, with your toes facing forward, your front legs bend your knees, and your heels do not leave the ground, stretch your back calf, feel the soreness of the calf being pulled, and stretch for 30 seconds. Pay attention to the back legs and torso, and always keep stretched.

  with chest and round shoulders

  Poor posture with chest and shoulders is often due to long-term desk work. Pectoralis major muscle tension caused by the pectoralis minor muscle.

  The starting point of the pectoralis major is the clavicle, sternum, and ribs, and the ending point is the upper end of the humerus.

  Use the flat spatula head of the body massager gun to relax back and forth for 30 seconds along the direction of the muscle fibers.

  For more detailed relaxation steps, please move [the role of the massage gun: relax the chest muscles]

  What is more embarrassing is that for girls, only relax the upper chest, not the breast position.

  The pectoralis minor is a deep muscle. Under the pectoralis major, change to a tapered head and squeeze it from the side for 5 seconds.

massager for cellulite

  Before, Lao Wang had seen this saying: “Keep the hips and knees bent, and then do heel lifts (raise the heels) slowly up and down 15 times. Do 4 sets a day, and you can thin your legs.”

  What Lao Wang wanted to say was “What are you doing? Just leave it there and dream in white clothes.” If you can’t lose weight like this, you can’t use massage gun amazon or foam rollers.

  but…

  This time, Lao Wang brought related content about delayed soreness, which is indirectly related to the content of fascia gun and fitness exercise. There are three themes, the first is the relief of delayed soreness, the second is the role of fascia relaxation, and the third is “how to use foam rollers or fascia guns to relax muscles”.

  Then stop talking nonsense, enter the topic!

  How to relieve delayed soreness?

  The latest hypothesis about delayed soreness is that delayed soreness will occur when non-painful nerve fibers no longer inhibit the spread of pain. There are two situations. Delayed soreness will come very violently. See if you have been hit.

  The first is “I haven’t practiced for a long time, I have practiced my head on a whim, and the result is a week of pain”; the second is that I don’t practice kneeling today, I don’t practice vomiting, and I am a loser. These two situations gave me a common feature that compared to your current recovery ability, our training volume has passed!

  The natural trainer’s recovery ability is limited. It is not that you destroy more muscles, you will grow much longer. You have destroyed a lot, and you can’t grow so much. Especially for those who want to gain muscle, you will do more useless work. Of course, you don’t have to be discouraged. This recovery ability will continue to improve as your training years accumulate and your training level improves, until it reaches our physiological upper limit.

  I can talk more about this recovery ability in the future. So this is still a question of rationally arranging the amount of training, and of course “gradual overload” must be followed.

  Let me talk about a theory first. Regarding the effect of muscle relaxation after training on promoting muscle recovery, many experimental authors finally concluded that they are ambiguous, and they all say that they may have an effect on pain relief and promote recovery.

  Specific reasons for promoting recovery: active fascia relaxation, by increasing blood flow, promoting the elimination of lactic acid, eliminating edema and promoting the delivery of oxygen. What is the specific reason? As for pain relief: the evidence is unknown. Personally, I am more inclined to promote the local blood circulation and help the transportation of nutrients, thereby increasing the speed of recovery.

  What is the role of human muscle fascia for relaxation?

  There are actually many ways to promote blood circulation, such as aerobic exercise, massage, mace, fascia ball relaxation, fascia gun massage, and bathing. And it seems to be aerobic and fascia ball without spending money, basically the gym has it.

  The effects of using foam rollers and massage guns on joint range of motion, muscle recovery, and athletic performance: a systematic review. You can solve our three problems by reading a paper. The reference conclusions given at the end of the paper are as follows: “For improving joint mobility without affecting sports performance, then relax the muscles with a foam shaft for 30 to 60 seconds or relax with a fascia gun for 5 seconds to two minutes. Doing two to five sets may be helpful for warming up before exercise and improving joint mobility.”

  I’ve done this very early, and it does have an improvement effect, and then relax the foam roller after training or use a fascia gun to massage the muscles of the relevant parts. Combined with static stretching, it will also help the joint mobility. In fact, based on my personal experience, it is good to be able to hold on to a pain point for 20 to 30 seconds. Unless your endurance is particularly strong. As for stretching, many people like to do it before exercise and during breaks between groups, which can actually be counterproductive. The conclusion on promoting muscle recovery is: it is possible. Regarding whether foam rollers or massager machine relaxation improve athletic performance, the author’s point of view is that the evidence is unclear, and further research is needed.

  So Lao Wang personally sums it up, the way to combat delayed soreness is as follows:

  1. Control the total amount and intensity of each training session

  2. Regular and moderate foam roller or fascia gun relaxation may be intentionally restored

  3. Ensure a balanced and adequate nutritional intake

  4. Ensure adequate sleep and rest time

  Precautions and teaching for the use of foam roller or massager handheld

  Next, I will enter the practical part and teach you “how to use the foam roller to relax some of our relatively large muscle groups.”

  First of all, we must understand the use of foam rollers and precautions. Foam rollers are suitable for almost all the large muscle groups of the human body. The way to apply pressure mainly comes from our own weight. Press on a certain point of the muscle for 15 to 30 seconds, 15 to 15 For 30 seconds, only a small amount of movement within 1 to 2 centimeters is required. If the thigh is used, it will be more adequate to do a flexion and extension press. Roll through one pain point before proceeding to the next pain point. Then at the pain point, you can also rotate the thighs inside and outside to press more fully, then the muscles will extend to both ends, converge into tendons with the fascia, and connect to our bones. What we want to roll is the tendons at both ends. The part of the muscle between is not the tendon, so do not roll the tendon and joint. The part with strong pain can stay a little longer, and pay attention to breathing, tell yourself to take the initiative to relax, like this to relax the muscles, because the strong pain may make the muscles more tense and tighten the thighs.

  We just need to roll the three sides of the thigh, from the middle of the front to the inner side of the thigh, the muscles protruding from the upper end of the knee joint to about one-third of the femur. Then the protruding part from the lateral side to the root of the thigh, roll the two parts of the buttocks, roll the gluteus maximus while sitting upright, and press the gluteus medius and erector spinae slightly. When rolling the lumbar spine above the buttocks, it should be noted that the state of the area containing the thoracic and lumbar spine is maintained. If the erector muscle is particularly thin, it may roll directly. Just slightly sideways, support a part of the weight with your elbow, and then roll, maintain the above posture, continue to move up, you can roll to our middle and lower trapezius muscles. Then our heel is a fulcrum, buttocks are lifted, lift one. The arm can be rolled to our latissimus dorsi at 45 degrees sideways, and then the foam shaft can continue to go upstream, can be rolled to our triceps, and can rotate the big arm. Keep the posture of arms raised, and change the angle of the foam roller. About 45 degrees, it can roll onto our pectoralis major muscle. As for the forearm, the biceps, and the calf, you can use left and right strokes, press with your thumb, and the force of your thumb must be absorbed.

massage blade tool

  After fitness and exercise, many people choose to use different equipment for massage and relaxation, such as fascia gun, foam roller, massage gun, etc., just to reduce their soreness and make the state recover faster. However, many people’s concept of massage relaxation only stays at the pain points of massage and stretching the muscle group, ignoring many details, and even using the wrong method, which increases the risk of re-injury.

  This article will teach you the 5 main points of massage and relaxation, and avoid common mistakes to make your body stronger.

  5 points for relaxing body massage

  1. Why do you need a massage to relax

  After weight training, the muscles will have small traumas, leaving scar tissue and small nodes (trigger points), which will affect the training performance in the future. Through massage and relaxation, these trigger points can be relieved and relieved.

  2. The principle behind massage and relaxation

  The reason why these trigger points can be effectively solved by massaging and relaxing the human muscles is because the mechanical receptors of the Gower tendon organ in the human body will tell the brain that there is a pressure on our muscles. When the brain receives this signal, it will relax the muscle to prevent muscle tearing as a protective mechanism for humans.

  3. How to properly relax and massage the sore area

  On the market, common massage equipment includes foam rollers, massage rollers, soft baseballs, peanut balls, fascia guns, etc. The principles of their use are actually similar. When you find a sore point in muscle tissue, you should first massage the muscle tissue around the pain point, slowly apply pressure to the pain point, and stay on it for 15-25 seconds and continue to apply pressure. At the same time, massage in the direction of muscle bundles, and massage for about 30-60 seconds (for each muscle group) according to muscle quality and soft tissue tension. The body should be completely relaxed and breathe deeply.

  4. How to use massage equipment

  Massage gun amazon is the most convenient and direct equipment. It can be relaxed through different strengths and gun tips, so that both shallow and deep pain points can be taken care of. When using foam rollers, massage rollers and other equipment, you have to adjust your body’s posture and transfer your body’s weight to change the massage intensity.

  5. Common wrong massage methods

  Press directly on the trigger point.

  The pressing time of the same trigger point is too long. If so, pressing too much on the same point may cause damage to the soft tissues and nerves, and it will take more time to recover later.

  Before relaxing the trigger point, do stretching exercises.

  The massager machine does not pay attention to the position of the spine during massage. In particular, when using the foam roller, twisting the spine may cause injury, and you cannot deliberately use the roller to protect your spine.

  Pressing and moving too fast will prevent the brain from having enough time to receive messages to relax the muscles. You should massage slowly to allow the superficial fascia and muscles to adapt.

portable electric protein shaker bottle

  Among the training tools, hula hoop is a very common tool. I believe that many people are familiar with it, and there are many benefits of hula hoop. Of course, it is very beneficial for us to use hula hoop frequently, but some people are not familiar with it. Know if hula hoops can lose weight. So, can hula hoops thin the meat on the belly? Let’s take a look together below!

  Can hula hoops thin the belly meat?

  Long-term persistence will have good results. Hula hoop weight loss is a kind of aerobic exercise. In the process of turning the hula hoop, it can fully burn body fat and calories. Because the hula hoop is moved by twisting the waist, it is particularly effective for thin waist and abdomen. At the same time, it can allow the stomach and intestines to get peristalsis, and promote metabolism and digestion. Exhaust all waste from the body. The hula hoop movement mainly relies on the twisting of the waist. When twisting, the psoas, abdominal muscles, and lateral psoas muscles are exercised. Then drive the whole body exercise, hula hoop exercise to reduce the upper body is more effective.

  The correct exercise method also has a considerable influence on whether a good weight loss effect can be achieved. It is impossible to achieve a good belly reduction effect after only one or two days. It requires long-term exercise. Once everyone decides to start exercising by turning the hula hoop, they must overcome the difficulties every day and persevere, so that persevering will not only quickly lose the fat on the stomach, but also make your body stronger. Just after eating, the stomach is more supportive, and the blood is mostly circulating in the intestines and stomach. At this time, turning the hula hoop affects digestion and is not conducive to weight loss. At the same time, it can also cause stomach problems. Therefore, if you turn after a meal, it is best to choose the relatively best time to turn 1 hour after a meal, because the food is almost digested in the stomach at this time, and exercise can also accelerate the burning of body fat. Getting up in the morning and turning hula hoop on an empty stomach is not good for your health. Because the body is excreted overnight, the body’s water and energy are insufficient, and the blood pressure and blood sugar of the person in the morning are unstable. If you use a larger amount of activity in the morning, it will increase the burden on the heart and cause hypoglycemia. Especially when the blood sugar is too low, it will affect the blood supply to the brain. If you must exercise in the morning, it is best to eat a small amount of food before exercise, such as a few biscuits, to prevent low blood sugar.

  Who should not turn to hula hoop

  Hula hoop is a waist rotation exercise. It is a moderate exercise intensity and is suitable for healthy adults.

  Adolescents, those with poor waist and abdominal muscle strength, middle-aged people with fat body, young men and women with a lot of waist fat accumulation, and those with a large proportion of waist circumference measured by physique. Children and the elderly should be cautious. It is contraindicated for patients with lumbar hyperostosis and lumbar disc herniation. It is not suitable for patients with hypertension and heart disease.

  The heavier the hula hoop, the better the effect

  The heavier hula hoop needs to be shaken with greater effort at the beginning, and then it becomes a kind of inertial movement. The important point is that the exercise must be long enough, otherwise the short-lived vigorous exercise will only belong to nothing. Oxygen exercise only brings muscle soreness and does not consume excess calories. In addition, the hula hoop will hit the organs in the abdomen and back when it is shaken. A hula hoop that is too heavy has a relatively large impact force, which may damage the organs! It is better to choose a moderate weight.

electric cherry bottle

  In the gym, there are many kinds of fitness equipment. Among them, the stair machine is one kind, and many people still know it, and there are many benefits of the stair machine. If you use the stair machine often, there are some particulars. So, how to use the gym stair machine most correctly? Let’s take a look at the stair machine together!

  How to use the gym stair machine

  1. At the beginning, stand on the stair machine and select the desired option on the menu. Most stair machines have manual settings, or you can choose a program to run. Generally speaking, you can enter your age and weight to estimate the number of calories burned during the exercise.

  2. The legs move up and down according to the prescribed rhythm, and the pedals are driven down, but do not go all the way down to the ground. It is recommended that you keep holding the handle to avoid falling. The handle can be used to monitor your heart rate and help you stay at the right intensity.

  3. The stair machine is easy to use, helps prevent cardiovascular disease, and usually has less impact than jogging outdoors. They are generally more difficult than other cardio equipment. A 68 kg person can burn more than 300 calories in half an hour, and walking is about 175 calories.

  The benefits of the stair machine

  1. Low speed can effectively lose weight

  When exercisers exercise on the stair machine with a slope angle of 16% and a speed of 3 mph, they can achieve the training effect of a platform treadmill at a speed of 6 mph. This shows that the exerciser on the stair machine does not need to increase Speed ​​can effectively increase heart rate to achieve fat consumption. When the user is using a treadmill to exercise and wants to achieve the ideal weight loss condition, then the user needs to run on the treadmill for a long time at a high speed to achieve this.

  2. Double exercise

  When a bodybuilder exercises on a stair machine with a slope of 15 degrees or more, the proportion of mobilizing muscle cell tissue to participate in the activity will increase to 75%, while on a platform treadmill, this data is only about 20%. This means that exercisers can complete dual exercises of the cardiovascular system and the muscular system at the same time on the same machine. That is to say, when the user is using the stair machine to exercise, when the slope reaches 15 degrees or more, it will be able to effectively produce good exercise effects on the gluteus maximus, hind thigh muscles, and calf muscles, thereby achieving weight loss and shaping. Body, hip lift and other functions. And the continuous mountaineering activity, although it is at a low speed, also maintains an effective heart rate intensity at a slow speed, ensuring cardiovascular exercise.

  3. Higher energy consumption

  When exercisers exercise on a stair machine with a slope of 16 degrees and a speed of 2 mph, they consume 360 ​​kilocalories per hour, which is three times the calories consumed by a platform treadmill in the same time. Moreover, even if exercisers walk at low speeds on the stair machine, they can effectively mobilize the aerobic system, give strong support to the cardiovascular and muscle active tissues, and accelerate body fat consumption. When a user exercises at a low speed on a treadmill, what we consume is actually the carbohydrates stored in our body, not the fat in our body. If we want to achieve the conditions for consuming fat, we need a long time Running at high speed. However, when using a stair machine, we only need to raise the slope to ensure that when we are standing on the running belt, we consume fat instead of carbohydrates stored in the body. In this way, the weight-loss plan that is difficult to achieve with low-speed exercise on the treadmill can be easily completed when using the stair machine.

  4. Reduce sports injuries

  When we climb outdoors, we actually move our bodies to the top of the mountain. In terms of action, we look at the stair machine or outdoor mountain slope exercise is the same, in fact, outdoor climbers exercise is active, a lot of energy is converted into potential energy consumption through the lower limbs, the legs bear a large proportion, easier Causes short-term fatigue and leg stiffness and thickening. The movement of the person using the stair machine is passive, and more of the whole body joins the movement. Experiments have proved that with the same energy consumption, the stair machine can walk a third longer than the actual outdoor climbing, and the user will be much easier.

walgreens blender bottle

  In training sports, in-situ running and running are both effective sports. Of course, regular in-situ running and running are beneficial, such as improving heart function, but many people don’t know the difference between in-situ running and running. So, is running in place the same as running? Let’s take a look together below!

  Is running in place the same as running?

  Generally speaking, running refers to outdoor running. Running in place is naturally different from running.

  First of all, it is different on the surface. Running in place refers to drawing a circle around oneself in a small space, on any field, when running, and people stand in the circle and run like stepping on the spot, with their legs up. Pedal, so that the whole body is in a state similar to running. And running mostly refers to outdoor running. There are many places, and the real running action is done, not just a running state like in situ.

  What are the benefits of running in place

  1. When running on the spot, the space required is very small, so the requirements for the venue are not high. I have to say that running in situ is a relatively economical way. There is almost no need to purchase any equipment, not to mention venue fees and training fees. As long as you find a suitable occasion, you can start exercising to lose weight.

  2. When running on the spot, it is often necessary to raise the legs, which can exercise the leg muscles.

  3. There is a strong running rhythm when running in place, which can bring a certain pleasant experience.

  4. Running in place can also increase the running speed. For example, it can increase from 64-step in-situ running to 120-step in-situ running at a time, which consumes a lot of physical energy and can lose weight.

  5. If you insist on running on the spot every day, it will relieve various sub-health conditions such as hyperlipidemia and high blood pressure.

  6. ​​Running in place can make people more energetic and feel relaxed. Running briskly and rhythmically can make people happy, improve the function of the nervous system, and prevent neurasthenia.

  7. The benefits of running are that it can increase the blood flow of the human body, increase the elasticity of blood vessels, and improve blood circulation. Data shows that the coronary blood flow can be increased by 10 times when running compared to when it is quiet, that is, the blood flow can reach 1200 to 1400 ml per minute. People who persist in jogging for a long time have significantly improved myocardial nutrition, strengthened and thickened myocardium, and improved organ function.