In the process of fitness, we need to use a lot of fitness equipment, such as dumbbells, foam rollers and other equipment. However, there are many details about these equipment. I believe someone still knows how to use the foam roller. So, how to use a foam roller? Let’s learn how to use it together.
1. Upper back
(1) Bend your legs at the knees, place the foam roller under your back, lie on your back, hold your head with both hands, and tighten your abdomen slightly
(2) The legs drive the body to move forward and backward, so that the foam roller rolls back and forth in the upper back and shoulder joints
Tip: If you don’t relax your upper back, your neck will no longer be strong? You can also switch to scrolling against the wall
2. Buttocks
(1) Sit on a foam roller with your legs crossed, support with one arm, and tighten your abdomen
(2) Support the legs and hands to drive the body to move, so that the foam roller rolls back and forth in the hip range
Tip: Rotate your body slightly to relax the outside of your hips
3. Outer thigh (iliotibial band-IT)
(1) Lie on your side with your hands supported, place the foam roller under the outer thigh, and place the opposite limb in front of the body to help stabilize the body
(2) Support the shoulder joint and the opposite leg to drive the body up and down, so that the foam roller rolls back and forth between the knee joint and hip joint
Tip: Place the foam roller on the outer part of the hip joint (tensor fascia lata - TFL) and roll it in a small range, you will get extra gains.
4. Front of thigh (quadriceps)
(1) Plank support, place the foam roller on the front of the thigh
(2) The shoulder joint drives the body up and down, causing the foam roller to roll back and forth within the range of the knee joint and hip joint
Tip: This action mainly relaxes the front of the thigh. By rotating the thigh (toes in and out), the inner and outer parts are also focused on relaxing, which will give you a sour feeling!
5. Inner thigh muscles
(1) Support the elbow joint, lie prone with one leg abducted (this position...), and place the foam roller under the inner thigh
(2) Use the opposite leg to move the body left and right, so that the foam roller rolls back and forth on the inner thigh area
6. Behind the thighsSide (hamstrings)
(1) Straighten your legs, place the foam roller under your thighs, support with both hands, and tighten your abdomen
(2) Use both hands to move the body with force, making the foam roller roll back and forth from the knee joint to the hip
7. Back of calf
(1) Sitting with one leg straight on the foam roller, supporting with both hands, and tightening the abdomen
(2) Use your hands to move your body hard so that the foam roller rolls back and forth within the range of your knee joints and ankles
Tip: If the stimulation is too much and you can’t bear it, you can put your calves on the foam roller
8. Tibialis anterior muscle on the front of the thigh
(1) Support the ground with both hands, place the foam roller on the front of the calf and the inside of the foot (focus on the side of the foot)
(2) Use both hands to move the body hard, so that the foam roller rolls back and forth on the front of the calf
Tip: The instant feeling of "kneeling on the washboard"!
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