Good Lifestyle

A foam roller is one of the best tools you can get to improve your body. The foam bearing can help you avoid injury, making more resilient muscles, eliminate adhesions in muscle tissue and improve your posture. How then, you can ask? Well, the foam laminated product rests on a principle known as myofascial self-release or SMR. Auto-myofascial release is capable of relaxing the muscle by triggering a reflex inside the muscle-tendon junction. It applies physiological principles in a very simple, self-controlled and modulated way. Your muscles will become stronger but also more foldable. Indifferent of your occupation, if you are a force athlete, a bodybuilder, contact the sports practitioner or just a regular weekend warrior, it is important to have the best muscle strength and function with a full range of motion. Try to use these principles for your next training sessions to improve your performance and recovery.

Ischio-ham

Try them with the shot feet, and head straight to work all the gammatism complex. Keep the biggest of your weight on your hands and legs resting on the foam roller. Roll of the knee glittering, moving your body weight to your legs for increased intensity. Run for 30 seconds, then go to the other leg.

Hip flexors

You face down the ground towards the ground, in equilibrium on your forearms and a thigh on the roll, similar to a board position. Roll of the thigh superior to the hip. You can increase loading by stacking one leg on the other. Run for 30 seconds, then go to the other leg.

Adductor

Like before, balance your forearms, face to face, but this time, the top of one of your inner thigs rests on the roll. Rolling up, until the end, just above the interior of your knee. Run for 30 seconds, then go to the other leg.

Glitter

This is very similar to the position of the ischio-ham, only this time, you will sit so far on the roll. Roll your glutes on it, moving your weight according to the intensity you are looking for. Run for 1 minute.

Upper back

Put your arms behind your head, as if you were about to make a crunch. Stay your upper torso on the roll, in the middle of your back. Your buttocks must be positioned on the ground. Roll up, then come back when you reach your lower neck. Also try hypextending your thoracic cavity, get the complete stretch advantage. Run for 1 minute.

Latter

The Latissimus Dorsi and Teres Major are the main muscles that understand your lats. To reach them, you will need to lengthen yourself on your side, with your arm arm. The roller must be positioned just below your armpit. Roll towards the middle of your torso and save yourself. Execute for 1 minute on each side.

Loins

Fold your arms on your chest, while resting in front, with the roller placed under your background. Raise your floor glutes and roll from the base of your shoulder blades, up to the top of your pelvis. You can also lean more on each side, increase the intensity. This will be very useful for correcting posture. Run for 1 minute.

Arms

The triceps are the muscles that extend your arm. For this, you must start on your side, the same as for the lats, only this time, you will place the roller higher, near your armpit, and your head will rest on the top of your arm because there is less than pressure pressure down. Try to rotate your arm, for a complete triceps cover. For biceps, you will need to position your arm under you and adjust the roller accordingly. Run for 30 seconds on each side.

General tips

You do not need to spend a lot of money on a foam roller. Just get one that is a decent quality but will not break the bank. You can find them in any sports goods store or online.

If you come to enter foam, opt for a softer. This will put less pressure on your muscles and will be more comfortable. As you progress, you will spend more rigid to get the intensity you need.