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滾筒按摩的十大健康益處

滾筒按摩的十大健康益處

滾筒按摩是物理治療師和運動員為了讓肌肉加速恢復所使用的技巧,而隨著越來越多的研究發現它對於肌肉復原有許多的幫助更廣受歡迎。

以下是滾筒按摩的十大健康益處

  • 放鬆肌肉
    如果在運動前跳過所有的伸展和按摩,可能會讓你感覺到肌肉緊繃不適,會導致運動效率下降,也無法有效地刺激目標肌群。滾筒按摩是極佳的運動前放鬆方式,確保運動更有效率。另外根據美國肌力與體能訓練協會的研究發現在訓練前先利用滾筒按摩放鬆的運動員,疲累的程度會低於其他沒有做滾筒按摩的運動員。
  • 預防運動傷害
    利用滾筒按摩放鬆緊繃和疲勞的肌肉就像做了的深層組織按摩,因為在過程中你會將自身體重壓在滾筒上進行按摩,以確保在肌肉上施加足夠的壓力。按摩放鬆有助於避免運動傷害,而且相較於受傷後的復健成本和時間是非常划算的。
  • 減緩痠痛
    雖然不能代替伸展、熱身和收操,但滾筒按摩能透過增加柔軟度和血液流量減緩痠痛。美國運動傷害防護協會在2015年的研究顯示滾筒按摩在減少肌肉疲勞和痠痛方面是有顯著效果的。
  • 比起按摩治療師更經濟實惠
    滾筒按摩就像是找按摩治療師進行深層組織按摩一樣,但不需要每次支付昂貴的按摩費用,只需花費一次滾筒的費用。
  • 加速乳酸代謝
    在進行長時間的劇烈運動時,身體會產生乳酸物質。乳酸的累積通常會導致痙攣和疲勞,特別是在劇烈運動結束後。雖然乳酸是因為身體能量消耗下的產物,身體也能自行代謝,但滾筒按摩可以幫助加速身體在運動後分解乳酸。
  • 更有效的運送養分
    透過滾筒按摩增加血液循環,讓營養素和廢棄物質的運送更有效率,增加整體細胞的功能。
  • 放鬆筋膜
    筋膜是一層緻密結締組織,它包繞著肌肉、肌群、血管、神經和器官。滾筒按摩除了能幫助伸展肌肉,還能觸及深層的疤痕組織。這樣的筋膜放鬆能強化肌肉。
  • 增加柔軟度
    當你利用滾筒按摩放鬆肌肉的同時也會增加肌肉的彈性,事實上在2014年的研究中所發現的滾筒按摩好處中就包含了增加運動員的活動度,你肌肉的柔軟度越好,能產生的力量就越大。滾筒按摩結合正確適當的伸展和訓練,能將運動表現提升至新的境界。
  • 減少橘皮組織
    橘皮組織常見於腹部、髖部和下肢,造成凹凸不平的皮膚表面,且較常發生在女性身上。研究指出橘皮組織的其中一項成因是來自結締組織的結構變化,而滾筒按摩能夠幫助拉伸結締組織和改善循環,並且分解交織的脂肪纖維,這個過程有助於防止橘皮組織形成和減少現有的橘皮組織,當然,還要結合正確的飲食和適當的運動。
  • 促進血液循環
    絕大部分的按摩有助於改善你身體的動脈,靜脈和微血管的循環。當你在進行滾筒按摩施加壓力時,血液被推動通過身體的各種渠道,具有良好血液循環的區域接收更多的氧氣,產生更新復原的效果,國家運動教練協會進行的另一項研究發現,使用滾筒按摩後,動脈硬化的程度降低,血管內皮細胞的免疫功能增加。
轉載: https://www.gogym.com.tw/top-10-health-benefits-of-foam-rolling/

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