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Mashg‘uliyatdan keyin foam‑rolling: o‘zing bilan qilib og‘riqni kamaytir va tiklanishini tezlashtir

Ko‘rib chiqamiz, foam‑rolling mashg‘uliyatdan 24–48 soat keyin mushak og‘rig‘ini kamaytirishga, kuch va propriosepsiyani tiklashga qanday yordam beradi.

Mashg‘uliyatdan keyin foam‑rolling: o‘zing bilan qilib og‘riqni kamaytir va tiklanishini tezlashtir

Фото: Ketut Subiyanto

Foam‑rolling mashg‘ulotdan so‘ng mushak va bo‘g‘im propriosepsiyasini va kuchni 24–48 soat ichida tiklashga yordam beradi, shuningdek og‘riqni kamaytiradi.[1]

Meta‑tahlil ko‘rsatdi: mashg‘ulotdan keyin foam‑rolling mushak og‘rig‘ini sezilarli darajada – ayniqsa 24–72 soatdan keyin – kamaytiradi.[2]

Two women in sportswear exercise with foam rollers on yoga mats in a gym environment.

Фото: Anna Shvets

  1. Mushak og‘rig‘ini taxminan 20–60 % gacha kamaytiradi
  2. Kuch va moslashuvchanlikni tiklashga yordam beradi
  3. Propriosepsiya va koordinatsiyani yaxshilaydi
[3]
Foam‑rolling oddiy va xavfsiz vositadir — kuchli mashg‘ulotdan keyingi kunni sezilarli darajada yengillashtirishi mumkin.

Agar jiddiy og‘riq yoki jarohat bo‘lsa, yangi tiklanish metodlarini qo‘llashdan oldin shifokor bilan maslahatlashish zarur.[3]

Manbalar

  1. Foam Rolling and Muscle and Joint Proprioception After Exercise‑Induced Muscle Damage — PubMed Central
  2. Preventive effect of foam rolling on muscle soreness after exercise: A systematic review and meta‑analysis — PubMed
  3. Effect of foam rolling recovery on pain and physical capacity after resistance exercises: A randomized crossover trial — PubMed

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Bitta abonement — yuzlab studiyalar: zal, yoga, basseyn, boks va raqs. O‘zingizga qulay tarzda shug‘ullaning.

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