MPF training. What is it, fitness for weight loss, training program, exercise

The versatile MPF workout is suitable for both professional athletes and fitness amateurs who are not actively involved in sports. This is a technique aimed at muscle relaxation, normalization of blood circulation and strengthening the general condition of the body.

What is myofascial release

In the human body, all muscles are separated by a special sheath of collagen and elastin called fascia. If the membrane loses its tone, becomes rigid or decreases in length, then this has a detrimental effect on the functioning of the muscles (from the Greek "myo"). This happens due to stress or injury, improperly selected loads.

MPF training is such a directed effect on muscles and their shell in the form of a set of special exercises.

They are combined with self-massage, pressing and stretching problem areas of the body in which blood circulation is impaired, metabolism and cell nutrition are impaired. When muscles find it difficult to move along each other, this leads to the appearance of stress points called triggers.

The painful focus spreads tension and gives off pain throughout the body, since muscles and their membranes are components of a complex human mechanism. Therefore, it is so important with the help of MPF training to influence trigger points and normalize the functioning of muscles and fascia.

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Why do you need an IFR

In everyday life, there is a lot of stress on the muscles, especially if a person is actively involved in sports. Strength training often results in persistent muscle soreness that persists and gets worse over time. Feeling discomfort when moving, a person cannot perform the exercises at full strength.

With this technique, there is a manual action to release muscles and fascial tissues from a fixed position. Myofascial fitness is an easy and safe way to relieve muscle tension and other results.

For instance:

• improves blood circulation, increases flexibility and joint mobility;
• stretches muscles before physical strength exercises;
• strengthens the musculoskeletal system;
• improves the work of the cardiovascular system;
• improves cerebral circulation;
• improves the functioning of the lymphatic system, which helps the body to get rid of toxins;
• helps in the fight against excess weight;
• promotes the removal of excess fluid from the tissues;

• strengthens the nervous system, helps relieve stress and improve sleep.

To whom and when it is possible to perform MFR, testimony

MPF training is such a universal action that allows you to carry out exercises even at home at any time of the day. It is especially effective when the technique is complemented by massage. Any person at any age can perform MFR, if there are no contraindications.

Most athletes use myofascial release before training to warm up their muscles and increase flexibility.

After strength training, MPF is carried out to restore the body and eliminate muscle hypertonicity. Athletes with constant high-intensity strength loads need this method of muscle relaxation. Regular MPF exercise helps to avoid injury.

In the process of getting rid of excess weight, MPF can also play an important role, the effect of training will be noticeable visually in a couple of weeks.

Contraindications

MPF training is not recommended for some periods. They can be divided into 2 groups. These are such contraindications that you cannot perform exercises with either temporarily or are not recommended at all.

Features of the technique

The peculiarity of the MPF technique is that this method, in combination with massage, will help in the process of combating excess weight, in the process of forming a fit figure, and also has a beneficial effect on the musculoskeletal system. The workout usually takes 1 hour.

Most IFR enthusiasts prefer to attend group or individual workouts in fitness clubs, under the supervision and guidance of a trainer.

When practicing myofascial relaxation, you can not only remove tension in muscles and fascia, but also increase joint mobility and experience general relaxation of the body, despite the fact that some exercises are not easy. Regular exercise will also help get rid of migraines, back pain, restore posture, reduce anxiety and overcome stress.

Equipment for MFR classes

In order to perform the exercises correctly, special devices are needed. All necessary equipment for home workouts can be purchased at sports stores. When working with a trainer, fitness centers usually have these tools.

Attributes for MPF workouts:

• roller - a universal device. With the help of it, the main muscle groups are relaxed, when the weight of your own body is pressed on it. There are standard hardness, soft, hard, and massage. Exercises with this attribute act as a deep massage aimed at tense muscles;
• balls regular and double welded - allow you to work out the shoulder joints, spine, feet and hands. Small balls have a deeper impact, balls with a larger area have a stronger effect on the surface of the sites;
• cylinders - are used to work out the lower leg, calf muscle, thigh and buttock muscles, back and neck.

One of the conditions for exercising with equipment is closed clothing that covers all bare skin.

Exercise attributes cannot be treated with antiseptics after each workout, therefore this condition is set for hygienic reasons, as well as to avoid the appearance of folds in the upper part of the skin, which can lead to the opposite effect, or tissue damage.

Which applicator to choose, cost

MPF training is such an activity that not only requires an additional device for exercises, but its surface must also be special. When choosing a roll for training, you should pay attention to its rigidity and relief. Rolls with medium hardness are suitable for almost everyone, regardless of the level of physical fitness.

The professional version of the rollers is 50% stiffer than the standard version. Recommended for athletes with a good level of physical fitness, as the massage on this roll is more intense, which provides the maximum level of support and stress relief. The light version of the rollers is 20% softer than the standard version. Apply slight pressure to the tissue.

They are used for high pain thresholds in humans, as well as for yoga and Pilates. Recommended for beginners and seniors. Mini rollers are also used for acupressure or for connecting two other rollers to each other. It is also worth paying attention to the surface relief.

One roll can include several types of relief, for example, a smooth area that resembles the palm of a massage therapist, an area that looks like a massage therapist's fingers, and dotted areas that act as fingertips. Massage with such an applicator will be much more effective than a smooth one.

There are also rolls with uniform distribution of one type of applicator in the form of ridges and spikes. Classes with this type will also be effective. It is better to purchase this tool for training in sports stores, where you can be sure of the certificate, see the quality and eliminate the presence of a pungent odor.

The price for a quality roll can vary from 1000 rubles. and up to 7000 rubles, depending on the length, stiffness and relief.

Chinese counterparts can be purchased within 500-800 rubles.

Self-Exercise Techniques

After acquiring a roller of the required density, you can start independent exercises. Some of them will be described below.

Upper Back Complex

Take a prone position, the roller is under the shoulder blades, clasp your hands by the forearms at chest level, keep your head suspended. Focus on your legs, raise your pelvis up. Slightly pushing off with your feet, you need to roll with your back on a roller back and forth, reaching the middle of your back.

Having found a painful sensation, you need to linger at this point for a few seconds. The pain should subside.

Exercise for the adductor muscle of the thigh

This area has the most voluminous muscle tissue. It is worked out in the prone position with the stomach down, rising on the elbows. Place the roll in the groin area, put your leg on it with the inside of the thigh. Carefully start rolling. If there is a painful point, you should also linger on it until the pain subsides.

Popliteal Exercise

Initial sitting position. The roller is placed under the popliteal muscles. The emphasis is on the hands and on the roller, the pelvis is raised. In this position, roll on a roll in both directions. When you feel a painful point, stop there for a few seconds, then continue the exercise. Stop at the pain point until the pain subsides.

Exercise for the quadriceps femoris

Lying position, belly down. Focus on the elbows, roll under the quadriceps. The body should form one straight line, as in the plank exercise.

Roll back and forth on a roller, more emphasis, placing on the lateral outer thighs. You should stop at the pain points and lie down for a few seconds, then continue the exercise.

Tibial Exercise

Lying on your side, rest on the elbow, set the roll under the thigh, slightly raising the leg above the floor. The head with the body should form one straight line. Roll up and down on a roller. You should stop at the painful point and lie down for a few seconds.

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What results to expect when losing weight

With regular MFR exercises, combined with functional training and rational nutrition, tissue volume decreases. This technique enhances lymph flow and helps remove excess fluid from the body.

If you do not stop exercising, then the effect will be noticeable after 2 weeks.

Myofascial relaxation is an important component of effective training for people who are losing weight, but you need to correctly apply the technique, taking into account the individual characteristics of a person, for example, whether he has any diseases and posture.

How often should the MFR be done

A myafascial release should be done shortly before strength training. In this case, it will be a warm-up. Muscles before class will come to the right tone, muscle spasms will be removed, the body will be prepared for stress. It will not be superfluous to relax your muscles after a hard workout on a soft roller.

Once a week, it is necessary to work out the whole body, combining exercises with self-massage. This is to relax and stretch the muscles throughout the body. As a result, mobility is worked out, blood circulation is improved, the musculoskeletal system is strengthened, and overall well-being improves.

Precautions

MPF training is such a safe sport, but the correct technique should be followed so as not to harm.

Here are some of the things to consider when starting the exercises:

• with extreme caution, you need to work out the lumbar region. Unlike the upper back, this section is not protected by the muscles and shoulder blades;
• working with joints also requires knowledge of special execution techniques, it is better to conduct classes on such areas of the body with an experienced MFR trainer or medical staff, otherwise you can harm yourself;
• you should not work with areas of the body that have muscle inflammation;
• the time of work with one muscle should not exceed 1 min., and the effect on the painful point should be no more than 15 sec. to avoid tissue damage;
• before self-study, you should attend a couple of workouts with a professional trainer, group or personal. Having familiarized yourself with the execution technique for different muscle groups, you can conduct sessions at home;

• when working out in a fitness center, you should also consult with a trainer about the choice of rollers and balls. The trainer will tell you which attribute is most suitable and which exercises with it will be most effective.

Possible complications

Complications with myofascial training can be in the form of pain recurrence from old injuries, or repeated injuries. In this case, you should contact a professional MFR instructor and your doctor. Exercises for which there are contraindications are also dangerous.

Classes even on a soft roll can lead to complications and activate the pathological process. If there is at least one item from the list of contraindications, then in no case should you carry out training yourself, without the advice and supervision of an experienced specialist.

Effects on joints and the lumbar spine can also negatively affect health... There are certain points in these areas, the pressure on which can affect posture and even affect the kidney area. Exposure to these areas of the body should only be performed by medical personnel.

Common mistakes

One of the most common mistakes when performing the MPF methodology is the wrong equipment. Using rollers that are too thick will cause muscle cramps. Muscle tissue responds to too strong and deep impact, pain occurs.

In this case, the impact on this part of the body is contraindicated, it can cause serious complications.

Violation of the sequence of techniques during independent training can also cause pain and deterioration in well-being.

When forming a set of exercises, knowledge about the muscle-fascial interaction of tissues is required, therefore, at least the first few sessions should be carried out with an experienced trainer. Regular correct use of MPF training has a beneficial effect on the health of people of any age and physique.

This is such an easy way to strengthen your body and improve your body condition with a little time for exercise. In the absence of contraindications and properly selected attributes, the effect will be noticeable after several workouts.

Article design: Anna Vinnitskaya

Myofascial release video

Contraindication to MFR: