第一篇先和大家介绍下泡沫轴的使用方法吧！这个也是我个人比较喜欢的小器械之一，锻炼按摩均可以，很实用哦，颜色很多也很美观。

首先先来介绍下泡沫轴。

品名：瑜伽柱平衡棒  Form roller 普拉提柱
规格：6x36英寸---15x92cm (国际标准)
产地：china      材料：PE发泡

一次成型泡沫轴   淘宝链接地址 有兴趣可以看看哦还有更多宝贝

http://item.taobao.com/item.htm?id=4472901870

二次成型泡沫轴    淘宝链接地址 有兴趣可以看看哦还有更多宝贝

http://item.taobao.com/item.htm?id=2178672208

泡沫轴采用进口PE材料制成，具有无毒、无味、无臭的特点。具有珍珠光泽和清洁感。重量轻、富有缓冲弹性!瑜伽柱可以帮助瑜伽练习者完成各项平衡动作。可消除肌肉紧张加强核心肌肉力量，灵活性以达到锻炼身体的平衡性，降脂塑身的功效还能够使您的身材在众人之中脱颖而出,是现代瑜伽练习中不可缺少的器材。也是当今欧美最流行的普拉提，瑜伽练习器亦可做儿童运动用品，也可做游泳棒。

一次成型与二次成型区别：1、外观：二次成型的在瑜伽柱一端可以看见层次分明的2个圆。

2、质量：一次成型的密度更大，硬度也偏大，适合对硬度有要求的人士，二次成型的密度稍小，适合对柔软度有要求的客户。

泡沫轴使用方法：转自网络  译者：财大 郭凯华 08

一．Why Use the Roller?
---for Myofascial Release and Massaging Tight Muscles
释放肌筋膜和收紧肌肉

Foam rollers offer many of the same benefits as a sports massage without the big price tag.
The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
泡沫轴作为一项运动按摩可以带来很多的好处，而且价格便宜。
泡沫轴不仅能延伸肌肉和肌腱，它还能拆散软组织粘连和疤痕组织。你可以用自身重量和一个圆柱形泡沫轴来自我按摩和肌筋膜释放，打破触发点，缓解紧张筋膜，同时增加血液的流动和软组织循环。

二．How It Works ？ （如何运作）
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

表面筋膜是一种位于皮肤下方的软结缔组织。 它包裹并连接肌肉，骨骼，神经和血管。同时，肌肉和筋膜组成所谓的myofascia系统。由于废弃、没有足够的伸展、受伤等多种原因，筋膜和肌肉组织可能会黏在一起。这就是所谓的粘附，它会限制肌肉的运动。它也会导致疼痛，酸痛，降低身体灵活性和减小运动范围。

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones. 。
肌筋膜释放就是一名医生用柔和而持续的压力作用于软组织，并使软组织牵引肌膜的技术。这项技术可以放松筋膜，消除伤疤，黏合伤疤初的皮肤、肌肉和骨骼。
Using a foam roller is simple, but working some areas may take a bit of practice and some body contortion. You start by finding a relatively open area with some floor space. Position your body with the area you want to work on top of the foam roller. Your body weight creates the pressure that massages and releases tight spots in the fascia. You control the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed. It's helpful to try a variety of positions and see what works best for you.
使用泡沫轴很简单，但是要让它对身体一些部位的起到锻炼作用还需要一些练习和身体的柔韧性。开始时，你应该找到身体需要锻炼的部位，将需要锻炼的部位放在泡沫轴的上方。体重产生的压力会帮助按摩并收紧筋膜。你可以通过手和脚的支撑控制身体对泡沫轴的压力。试一试将身体的不同部位放在泡沫轴上，并找出那种方法最适合你，这也是很有好处的。
三．Tips for Using a Foam Roller 提示使用泡沫辊
• 在试用泡沫轴锻炼前去检查身体。
• 在热身运动后在做泡沫轴锻炼。
• 将轴放在你想放松的软组织部位下方。
• 轻轻在轴上滚动身体，来训练需要训练的肌肉。
• 将轴从身体中心到四肢缓慢移动。
• 如果您发现身体在轴上的部位疼痛 ，保持动作直到那个部位放松下来。
• 注意紧绷或很少运动的部位。
• 每一个部位在轴上滚动几次，直到感到放松。有时可能会有些不适。
• 保证轴在软组织部位下，不要直接放在骨头或关节下。
• 第一次使用泡沫轴的时间要短，15分钟足够了。
• 在一开始时，在锻炼一段时间后要休息一会儿。
• 在锻炼后要喝大量的水，就如同在一个身体按摩后一样。
• 如果需要的话，几周之后可以增加训练的时间。
• 如果你有任何心脏、血管疾病或慢性疼痛症状，没有医生的准许不要使用泡沫轴。

四．How to use the foam roller？

1．To work your glutes (butt) and hamstrings (back of the thighs) start by sitting on the roller with the soft, meaty part of your buttock directly on top of the roller. Begin slowly rolling back and forth and slightly side to side to release any tight sports in the muscle.
Slowly roll down your leg toward your knee and work the hamstrings in the same way. (picture above). Change your position from side to side to work the entire muscle. Slowly roll from the buttock down to the knee pausing on any tight or sore spots.
Increase or decrease pressure by using one or both legs at a time. Roll with your feet turned in and out to cover the entire muscle group.
锻炼您的股后肌群（大肌腱），先坐在辊上，臀部柔软的部位直接坐在辊的顶部。缓慢地来回滚动，放松紧绷的肌肉。
慢慢地将轴朝膝盖处滚动，用同样的方法按摩后腿肌，从一侧挪到令一侧，来按摩整个肌肉。慢慢地将轴从臀部的半边滚动到膝盖。
用一条腿或同时用两条腿增加或减少压力，通过双脚的打开合拢来使整个肌群收到锻炼。

2. Releasing your quadriceps (quads) is one of the easiest foam roller exercises. Simply lay on top of the roller using your hands for balance and work the front of the thigh from the hip down to the knee.
You can perform this exercise with one or both legs on the roller, depending upon how much pressure you can handle or desire. If you want less pressure, keep one leg off the roller and use the foot to support some of your body weight.

释放您的股四头肌是一种最简单的泡沫辊练习方法。用双手保持平衡，躺在轴的顶部，锻炼大腿前部从臀部到膝盖的部位。
你可以用一条或两条腿做这项练习，这依赖于你可以承受多少压力和你的意愿。如果你想减少压力，可以保持一条腿在轴上，并用脚支撑一些重量。

3. Using the foam roller on the IT band can be painful, but many people find it's one of the most useful stretches you will do with the foam roller.
Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.
Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on the your other side.
在IT band上使用泡沫轴有可能会很痛，但是很多人发现这是一种很有效的伸展练习。
用身体一侧躺在轴上，将泡沫轴位于髋关节一下部位。如果你想增加些压力，应该保持腿的上部和下部在一条直线上。或者，弯曲腿来减少在泡沫轴上的重量，并保持更好的平衡。用双手的支撑，从臀部下方向膝盖推动泡沫轴，在紧绷或疼痛的部位停留一下，另一边重复以上做法。

4. Position the roller under the calves. Using your hands for support, slowly roll from the knee down to the ankle pausing on any tight or sore spots. Roll with your feet turned in and out. Keep toes flexed and pointed to work the entire muscle group.
Increase or decrease pressure by using one or both legs at a time, or placing one leg on the other for even more pressure.
将泡沫轴位于小腿肚子， 用的手的支撑，慢慢地从膝盖到脚踝滚动轴，在紧绷或疼痛处停留一会儿。
用脚将轴推进推出，保持脚趾弯曲，重点锻炼整个肌肉群。
用一条腿或同时用两条腿增加或减少压力，或将一条腿放在另一条腿上来增加压力。


5. Use a foam roller to massage and release the muscles of the upper back (the trapezius and rhomboids) by positioning the foam roller beneath your shoulder blades. Support your head with your hands and keep your knees bent and feet flat on the floor.
Use your feet to control your motion and pressure and start rolling toward your head, pausing at any sore spots. Roll back down to the mid-back and repeat.

将泡沫轴放在肩胛骨下方来按摩和放松的背部肌肉，手抱头并保持膝盖弯曲，脚平放于地面。

用双脚控制运动和压力，将泡沫轴向头部滚动，在疼痛的部位停留一会儿，再将轴滚回后背中部，重复以上动作。

6. 另一个肌肉紧张的点是肩膀、后背和腋窝下，很多肌肉在这个部位收缩因为它们连接从后背到肩胛岛上不得肌肉。
使用泡沫轴锻炼背阔肌和肱三头肌，身体一边躺在泡沫轴的一边，伸出手臂将泡沫轴定位在腋下（即肩胛骨的基部） 。
轴向上，朝腋下，在疼痛处停留片刻。 返回并重复。 这项训练可以练习准确找到需要锻炼的肌肉。花点时间，慢慢地做。
However ，the accuracy of action and persistence are very important。
然而，动作的准确性和坚持不懈很重要。

Above all is my advice about foam roller，I hope you can take some of them and make out a fitness plan . I wish you’ll have a strong physique by it！！

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