In previous articles we introduced the importance of SMR (myofascial relaxation):
Muscle fatigue and adhesions during exercise can easily lead to a decrease in muscle performance (extensibility, elasticity), causing muscle tightness and stiffness, thus affecting sports performance!
SMR can effectively help us stretch and lengthen tight or overused muscles, relax tight fascia, and reduce the possibility of muscle adhesion and scar tissue. It can also help you increase flexibility, Improve joint mobility, reduce fatigue and speed recovery.
The most common SMR massage tools are foam rollers, tennis balls, Shuhuo sticks, peanut balls, etc.! But in addition to these, today I would like to introduce to you a massage artifact: thebarbell pole!
The barbell is not just for lifting weights, in fact it is also a hidden massage tool! And they can be found everywhere in fitness rooms, which is really a great choice for some people who are too lazy to bring the above tools
The following will show you how to use barbells to perform SMR (muscle fascia relaxation) on several common muscle groups
1. Chest muscles
Place the barbell on the rack, then place the chest muscles against one end of the barbell, press the body weight up, pin the chest muscles, find the trigger point, and then perform shoulder movements (flexion and abduction are acceptable) to strengthen the chest muscles massage! Lasts 20 to 30 seconds
2. Trapezius
Choose a squat rack or Smith rack, use an empty bar, then stand sideways under the barbell, put the barbell on the upper side of the trapezius muscle of the shoulder, be careful not to press the bones, and then press the joints of the shoulder or neck Exercise, and your trapezius muscles will naturally be massaged effectively! Lasts 20 to 30 seconds
3. Latissimus dorsi
As shown in the picture: Hold a heavy object with one hand and straddle the barbell. The center of gravity of your body is slightly backward, so that your latissimus dorsi presses the barbell instead of the creaking pit. Then move your body back and forth to massage for 20 to 30 seconds. Change sides in seconds!
3. Arm muscle groups
Roll the barbell for massage or stay in a certain area for close joint exercises!
Forearm
Biceps
Triceps
20 to 30 seconds/per segment
4. Quadriceps
Choose a barbell, sit on a training bench or the floor, and raise the barbell as high as possibleThe front of your legs, then hold the barbell with both hands and roll back and forth! Think of it like you are using a rolling pin! Lasts 20 to 30 seconds
5. Hamstring muscles
As shown in the picture, support one foot, step with one leg, put the thigh on the barbell, and then lower the center, concentrate the pressure on the back of the leg, find the special sore point, and then perform back and forth flexion and extension movements of the knee joint to give Moderate soft tissue compression for 20 to 30 seconds
6. Calf muscles
Sit supine on the ground, put your calves on the barbell, support the ground with your hands behind your back, and then move your body to roll, rolling up to below the knees and down to above the ankles! Last for 20 to 30 seconds.