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.
Step 2 organize activities
Generally, you can shake your arms, turn your waist, shake your legs, etc. Promote blood return and actively relax muscles.
3. Massage and 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.
Step 4 soak in warm water
Soaking in warm water of 30 ~ 400℃ has sedative effect on heart activity and nervous system.
Extended data:
It is necessary to relax in time after exercise.
Can avoid physical fatigue. After strenuous exercise, a large amount of waste (such as lactic acid) produced by energy metabolism accumulates in the body. Proper traction and jogging is like starting the power device of the conveyor belt, which improves the moving speed of waste and is beneficial to waste discharge.
Not only that, relaxation also includes proper energy supplement. Sweating a lot during exercise leads to a lot of electrolyte, sugar and water loss. It is not enough for fitness enthusiasts to supplement water, and it is especially important to supplement electrolytes and sugar, so I suggest you choose sports drinks. Sports drinks can not only alleviate the physical deficiency, but also make sports lovers feel comfortable because of their good taste.
In addition, the body consumes so much during exercise that it is obviously wrong not to eat something good to treat the body after exercise. Especially, some fitness enthusiasts pursue large muscle mass, but it can't grow out of thin air, so they have to eat some protein. Taking nutrition in time after exercise can not only supplement the consumed energy, but also prepare for the next exercise.
People's Network-How to relax and relieve muscle soreness after fitness
People's Network-It is necessary to relax after exercise.