I-Percussive Massage Therapy: Ikliniki yangasemva

Inkqubo ye-musculoskeletal yomzimba inamathambo, i-cartilage, i-ligaments, i-tendon, kunye nezicubu ezidibeneyo. La malungu atyhalwa ngokugqithisileyo ngokunxiba kunye nokukrazula kwemihla ngemihla, umsebenzi, isikolo, imisebenzi yasekhaya kunye nemisebenzi. Konke ukuguquguquka kunye nekhontrakthi kubangela ukuqina, uxinzelelo, kunye nobuhlungu obunokuba negalelo ukuziphatha kakubi kwezihlunu ebamba imisipha kwindawo engafanelekanga kwaye ikwimeko eguquguqukayo okanye eqinisiweyo. Umzekelo kukuma okungenampilo okuba yinto eqhelekileyo kumntu ngamnye. I-massage ye-percussive inokukhulula i-tightness, igcine ukuguquguquka, ukukhulula ukungahambi kakuhle, ukunciphisa uxinzelelo, kunye nokuphucula ukujikeleza.

Unyango lwe-Percussive Massage

I-percussive/percussion massage luhlobo lonyango lomzimba olusebenzisa ukungcangcazela ngoxinzelelo oluphindaphindiweyo lokuqhushumba kwimisipha ye-massage. Unyango lwe-Percussive lubonelela ngolawulo olungaphezulu kumaqela emisipha ekujoliswe kuwo kune-roller foam kunye nezinye ii-massager ezimileyo. Unyango lubandakanya ukusebenzisa isixhobo sokuthanjiswa sombane ukukhulula ukuxinezeleka kwemisipha. Iintloko zokuphulula ezahlukeneyo ngeenjongo ezahlukeneyo zonyango zihamba ngokukhawuleza kwaye zinamandla, zifake uxinzelelo ngokuthe ngqo kwizicubu ezithambileyo ngelixa ii-vibrations zinceda ukukhulula kunye nokukhulula iindawo.

Isebenza njani iMassage

• Ibhendi, ejikeleza imisipha kunye namalungu, inokuqina kwaye idumbe, ibangele ubuhlungu kunye neentlungu.
• Research ibonisa ukuba i-fascia eqinile inokunciphisa ukuhamba kunye noluhlu olufanelekileyo lokuhamba.
• Xa iqela le-muscle liqinile kwaye linciphisa uluhlu lwentshukumo yecandelo elithile lomzimba, yonke imisipha kunye nomzimba iya kugqithisa. Oku kwandisa umngcipheko wokwenzakala kakhulu.
• Unyango lwe-Percussive lukhulula izicubu kwaye lwandise ukujikeleza kwegazi.
• Emva kokuba ukuqina kunye nobuhlungu bukhululiwe, unyango oluqhubekayo lwe-percussive lunokuthintela ukuqina ekuguqulweni, ukuphucula uluhlu lokunyakaza, kunye nokukhawuleza ukubuyiswa kwemisipha.
• Imipu ye-massage inokungena ukuya kwi-intshi kwi-tissue ethambileyo, ivuselela imisipha kwaye incede ukukhulula uxinzelelo.

benefits

Ukuhamba okuphuculweyo

• I-massage ye-Percussive isasaza i-fascia fluid ejiyileyo ukukhulula uxinzelelo kunye nokuqina.
• Uxinzelelo oluphindaphindiweyo kwisantya esiphezulu lunciphisa ulwelo, okwenza i-fascia isebenze ngakumbi ukuze izihlunu zikwazi ukuhamba ngokulula nangokufanelekileyo.

Ubuhlungu obuncitshisiweyo

• I-asidi ye-lactic ikhula kwiimisipha emva kokusebenza, umsebenzi womzimba kunye nokuzivocavoca.
• Oku kwakha kubangela intlungu kunye neentlungu.
• I-percussion inyanzelisa i-fibers muscle ukukhulula i-lactic acid, inciphisa ubuhlungu.

Ukuncipha kwe-DOMS/Ukulibaziseka kokuQala kweZihlunu

• Kuqhelekile ukuva iintlungu kunye neentlungu kwiiyure ezingama-24 ukuya kwezingama-72 emva kokusebenza komzimba okungaqhelekanga, njengomsebenzi omtsha, inkqubo yokujima, okanye ukubuyisela kwisimo sangaphambili emva kokwenzakala okanye utyando.
• Oku kwaziwa njengokulibaziseka kokuqala kwemisipha okanye i-DOMS, ephuma kwiinyembezi ezincinci ze-muscle fiber.
• Unyango lwe-Percussive lunyusa ubushushu bolusu, ukuhamba kwegazi, kunye neempendulo zehomoni zokunciphisa ukuvuvukala kunye neentlungu.

Yandisa Ukuphumla

• Emva komsebenzi, isikolo, imisebenzi yomzimba, kunye nokusebenza ngaphandle, iseshoni ye-massage ye-percussive inokunceda umzimba ukuba ube phantsi kwaye uphumle.
• I-massage ye-percussive iya kunceda ukukhulula izihlunu kunye nokuphumla xa umzimba uphelile okanye uphelile.

Indlela yokusebenzisa iMassager ePercussive

• Ngaphambi kokuba uqale unyango olutsha lwezonyango, kubandakanywa unyango lwe-percussion, thetha nogqirha wakho, i-physical therapist, okanye i-chiropractor.
• Qinisekisa ukuba uyawazi umahluko phakathi kobuhlungu obuqhelekileyo bezihlunu kunye neentlungu zokwenzakala.
• Musa ukusebenzisa i-massager kwisihlunu esonzakeleyo okanye inxalenye yomzimba, njengoko intshukumo ehlaselayo inokuwenza mandundu ngakumbi ukwenzakala.
• Kuphephe ukusebenzisa isixhobo emathanjeni okanye kumalungu.
• Ungaze usebenzise umpu we-massage ngqo entanyeni; yenza i-massage emagxeni nangaphezulu.
• Qala ngelona nqanaba lisezantsi lokuqina.
• Iisetingi ezisezantsi neziphakathi kufuneka zinike amandla amaninzi kubasebenzisi abaninzi.
• Njengoko ukhululeka ngakumbi ngesixhobo, uya kuqonda ukuba umzimba wakho usabela njani emva koko unokuzama useto oluphezulu.
• I-massager ye-percussive kufuneka isetyenziswe kwi-short bursts kwiindawo ezincinci, ezijoliswe kuzo.
• Kunconywa ukwenza unyango kwimizuzu embalwa kuphela.
• Ukubona izihlunu zijika zibebomvu ngexesha le-massage libonisa ukuba igazi liyahamba kwaye lixesha lokudlulela kwenye indawo.
• Ukuba i-massage gun yenza ulusu lube buhlungu okanye lube buthathaka, yenza izangqa ezincinci endaweni yokubamba i-massager kwindawo enye.
• ezinye iimassager zinetekhnoloji yokuva uxinzelelo ukunceda ukufaka ubungakanani obufanelekileyo boxinzelelo.

Idityaniswe ne chiropractic kunye ne-massage yobungcali, unyango lwe-percussive lunokunceda abantu bagcine inkqubo ye-musculoskeletal ekhululekile. 

---

Best Massage Guns

---

Ucaphulo

Cafarelli, Et al. "I-massage ye-Vibratory kunye nokubuyiselwa kwexesha elifutshane lokudinwa kwemisipha." Ijenali yamazwe ngamazwe yamayeza ezemidlalo vol. 11,6 (1990): 474-8. doi:10.1055/s-2007-1024840

Cerciello, Simone, et al. "Ukusetyenziswa kweklinikhi yonyango lokungcangcazela kunyango lwamathambo." Izihlunu, imigqa kunye nejenali yemisipha vol. 6,1 147-56. 19 Meyi. 2016, doi:10.11138/mltj/2016.6.1.147

UCheatham, uScott W et al. "Izixhobo zeMechanical Percussion: uVavanyo lweePatheni zokuziqhelanisa phakathi kwabasebenzi bezempilo." Ijenali yamazwe ngamazwe yonyango lomzimba vol. 16,3 766-777. 2 Jun. 2021, doi:10.26603/001c.23530

UGarcía-Sillero, uManuel et al. "Iziphumo ezimandundu zoNyango lwe-Percussive Massage kwi-Movement Velocity ngexesha loQeqesho lokuNzalela." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 18,15 7726. 21 Jul. 2021, doi:10.3390/ijerph18157726

UJack Martin, "Uvavanyo olubalulekileyo lonyango lwemipu ye-percussion njengesixhobo sokubuyisela kwimeko yesiqhelo egxile ekuhambeni kwemilenze esezantsi." Uphononongo loncwadi. ISebe lezeMpilo kunye neNtlalontle. KwiYunivesithi yaseWinchester. osf.io/preprints/sportrxiv/j9ya8/

Imtiyaz, Shagufta et al. "Ukuthelekisa isiphumo soNyango lweVibration kunye neMassage ekuthinteleni ukulibaziseka kweMuscle Soreness (DOMS)." Ijenali yophando lweklinikhi kunye noxilongo: JCDR vol. 8,1 (2014): 133-6. doi:10.7860/JCDR/2014/7294.3971

Konrad, Andreas et al. "Iziphumo ezimandundu zoNyango lwe-Percussive Massage kunye nesixhobo se-Hypervolt kwi-Plantar Flexor Muscles' Range of Motion and Performance." Ijenali yesayensi yezemidlalo kunye neyeza vol. 19,4 690-694. 19 Nov. 2020