1, static tension:
Stretch the muscles that are active in exercise until you feel completely tight, and hold 15 to 30 seconds. Static stretching can relax muscles and help relieve body stiffness and pain.
2, finishing activities:
Generally, you can shake your arms, turn your waist, shake your legs, etc. Promote blood return and actively relax muscles.
3, massage massage:
Generally, it should be done after 20 ~ 30 minutes of exercise. At first, you can do nudging, kneading, pinching, pressing and patting, accompanied by local shaking and passive activities.
4, warm water immersion:
Soaking in warm water of 30 ~ 400℃ has sedative effect on heart activity and nervous system.
It should be noted that general muscle soreness and fatigue are actually beneficial-this proves that exercise has achieved results, and through rest, recovery and relaxation, physical fitness will be improved than before.
Extended data
Method for prevent muscle soreness
1, stretching exercise. Static stretching can accelerate muscle relaxation, relieve antagonistic muscles and help to recover tired muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day is helpful to relieve spasm and lay the foundation for preventing strain during training.
2. Pat and massage. Pat and massage sore parts, relax muscles, promote blood circulation, help repair muscle damage and relieve spasm.
3. Local hot compress. Hot compress is the most effective method. Hot compress on sore local muscles can promote blood circulation, accelerate metabolism, and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness and promote it to return to normal.
People's Network-How to relax and relieve muscle soreness after fitness 5