Psychological elimination, mainly mental activities. In other words, after exercise, we should eliminate distractions and put
Focusing on regulating breathing, slowing down and lengthening breathing with thoughts to eliminate internal and external bad stimuli can make excessive fatigue, tension and disorder be properly regulated. To relax, you can relax from the head and neck first, and then relax downwards, such as upper limbs, shoulders, chest, waist and lower limbs. By relaxing muscles, you can suppress the excitement caused by muscle tension in the body; Adjust the balance between excitement and inhibition of cerebral cortex and improve the ability to control muscles. Pavlov school believes that physical and mental fatigue is the result of protective inhibition of cerebral cortex. In the process of exercise, a large number of impulses are transmitted to the corresponding nerve cells in the cerebral cortex, which makes them excited for a long time, leading to alienation greater than assimilation.
2, physical therapy to eliminate:
2. 1 Centralized consolidation activities:
The finishing activity after exercise can accelerate the elimination of metabolites, which is an important means to eliminate fatigue and accelerate physical recovery. Therefore, the intensity, content and order of finishing activities should be arranged scientifically. The purpose of finishing activities is to make the body better transition from a tense state to a relatively static state. If the body stops suddenly after strenuous exercise, the static posture of the body will hinder the powerful breathing action, affect the supplement of oxygen and the return of venous blood, and reduce the output of the heart. The decrease of blood pressure causes temporary cerebral anemia, which leads to nausea, vomiting, pallor, panic and even fainting, which is not conducive to functional recovery, fatigue elimination and muscle soreness elimination. Therefore, finishing activities should be carried out after exercise. Experiments show that the elimination of blood lactic acid is different after exhaustive exercise with or without warm-up activities. Compared with no finishing activity, blood lactic acid is eliminated faster, and the half-life reaction of lactic acid elimination is only 1 1 min. Without ending the activity, the half-life reaction of lactic acid elimination at complete rest takes 25 minutes, which is of positive significance to sports training.
2.2 Massage relaxation method:
Massage is mainly to eliminate muscle stiffness and facial fatigue, promote venous blood return, reduce the burden on the heart, eliminate blood lactic acid and accelerate physical recovery. Self-massage or mutual massage between exercises after a lot of exercise training is very beneficial to eliminate fatigue and restore physical strength. Central fatigue theorists believe that the central nervous system plays a leading role in exercise. When athletes use bromide to strengthen central inhibition in long-term exercise, blood sugar and lactic acid will decrease after exercise, and their exercise ability will also decrease. When athletes use phenethylamine to cause central excitement, blood sugar and blood lactic acid will increase and their exercise ability will be improved. Therefore, the position of massage can be determined according to the characteristics of exercise and the degree of fatigue. Generally, the focus of massage is on the part with the most exercise. When athletes are extremely tired, they can also have a full-body massage. The timing of massage is flexible and tired, so let them rest for 2-3 hours.
2.3 Hot compress:
Hot compress, as the name implies, is to eliminate local muscles with hot water or towels. Experiments show that hot compress for 65,438+00 minutes before training can delay the appearance of fatigue after training, and local hot compress after training has a good therapeutic effect on eliminating muscle soreness, muscle strain, joint ligament sprain and soft tissue contusion.
2.4 Bath:
Taking a bath is different from taking a bath. Taking a bath is longer than taking a bath, and the athletes' mental state is different at that time. Bathing is one of the easiest ways to eliminate fatigue. Bath water temperature should be appropriate, which can stimulate vasodilation, promote blood circulation and metabolism, accelerate the discharge of metabolites, and increase oxygen energy supply capacity. According to relevant data, under the condition of suitable water temperature, the longer the bath time, the better the effect of eliminating fatigue, but the water temperature should not be too high, otherwise it will also produce fatigue effect. Therefore, the water temperature should be properly controlled according to its actual situation.
3. Strengthen dietary nutrition:
In modern competitive sports, athletes bear a high level of exercise load, which leads to great physical and mental consumption and fatigue after training and competition. If you don't replenish nutrition and restore your physical strength in time, the subsequent training and competition will be affected. Therefore, nutritional recovery after exercise is an indispensable content to eliminate fatigue after training. Studies have proved that the imbalance of protein, fat, carbohydrate, vitamins and minerals in diet has a great influence on sports ability and physical recovery. Therefore, we should scientifically use nutritional factors to supplement substances consumed by exercise, repair damaged internal organs, help eliminate physical fatigue and promote the improvement of sports performance.
Reasonable nutrition can promote growth and development, improve health, enhance immune function, prevent diseases, improve work efficiency and work ability, thus improving the body's function of self-elimination of fatigue. Therefore, in order to give full play to the health care function of nutrition, it is necessary to provide the human body with a diet that meets the health requirements, so that the quality and quantity of the diet can adapt to human physiology, life, labor and competition.
The general principles of nutritional supplement are: first, we should pay attention to the supplement of various vitamins. During exercise, all kinds of vitamins participate in the metabolic process in the body to varying degrees, and the consumption of vitamins is large. More supplements such as liver oil, hawthorn, fruits, vegetables and various miscellaneous grains are conducive to eliminating fatigue; Second, after any exercise, you should supplement minerals; The third is to supplement different sports. A. Speed movement: It has the characteristics of short time, high intensity and high energy metabolism. The body is highly hypoxic, and energy mainly comes from anaerobic metabolism. At the same time, a large number of acidic substances accumulate in the body during metabolism, which makes the acid-base imbalance between muscles and blood, reduces the working ability of the brain and muscles, and causes physical fatigue. Therefore, after speed exercise, I need to eat alkaline substances such as vegetables and fruits. B. Endurance exercise: characterized by long time, low intensity and high consumption of heat energy and various nutrients. Energy comes from the aerobic metabolism of sugar, so it is necessary to supplement foods containing starch and sugar, such as rice, flour, corn, sorghum, beans and root foods (sweet potato, potato, radish, etc. ) and melons and fruits. C. Strength exercise: It is characterized by consuming a lot of calories, so protein and vitamin B2 should be supplemented after exercise, such as lean meat, beef, fish and eggs. So as to ensure sufficient protein synthesis supply and eliminate physical fatigue aft strength exercise.
4, drug therapy:
In order to eliminate exercise fatigue as soon as possible, it is necessary to use drugs appropriately, such as vitamins B 1, B2, B6, B 12, E, C, etc. Vitamins play an active role in eliminating exercise fatigue, restoring muscle function and improving human exercise ability.
5, ensure rest and sleep:
People's daily life, work and rest should also conform to the twelve meridians and the rise and fall of qi and blood. There are ups and downs of yin and yang all day. At the same time, we should formulate a reasonable sleep system. Li Yu said: "The key to health care is to give priority to sleep, which can replenish essence, strengthen the spleen and stomach and strengthen bones and muscles." Because sleep is the lowest level of the body, material metabolism is weakened, and the level of energy metabolism is only maintained at the basic level, thus promoting the recovery of the body. In addition, sleep is also a protective effect on the cerebral cortex and can also promote the recovery of human organ function, so we should ensure rest and sleep. B, the mood is calm and the whole body is relaxed. C, keep the correct sleeping position. D, pay attention to sleep hygiene.
6. Recreational rest:
Recreational rest is particularly important for eliminating fatigue caused by physical and mental stress and restoring physical strength.
Good promotion is one of the ways to eliminate fatigue. Choose recreational rest methods, such as games, walking, sightseeing, listening to music, writing, painting, etc. The above items can eliminate mental and physical fatigue, accelerate the recovery of the body, and restore the muscles to the best state.
To sum up, the methods to eliminate fatigue are as follows: if they can be organically combined and comprehensively used, they can effectively eliminate sports fatigue, promote training and help improve sports level.