What can I do to relax after fitness?
1, static stretching: Stretch the active muscles during exercise until they feel completely tight, and keep 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 relax muscles.
3, massage: generally should be carried out 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 soaking: soaking in warm water at 30 ~ 400℃ has a calming effect on heart activity and nervous system.
Demonstration of exercise relaxation method
Stretch gluteal flexors
First kneel on the mat, then step forward with your left foot, bend your knees 90 degrees, and put your hands on both sides of your left foot on the mat. Then, gently press the pelvis against the mat. This action can also be further stretched. Raise your right hand and straighten your arm to your left shoulder. Hold this action for 60 seconds. Repeat on the other side.
Stretch the calves and feet.
First, land on all fours and bend your toes. Then slowly move your hips backwards and support them with your feet. Then, put your hands on your knees and sit up straight. A novice can put his palm on the mat and spread the weight of his body to his hands. Hold this position for 30-60 seconds.
The "4" shape extends the hip and iliotibial tract.
People lie on the mat, face up, knees bent and feet flat. Put your left ankle above your right knee. Then, keep the posture of "4", bend your right leg down and lie on the floor; Put your left foot on the floor and your left knee points to the ceiling. Hold the posture 1-2 minutes. Repeat on the other side.
Stretch hamstrings Stretch hamstrings and calves.
First of all, hold the rolled towel tightly with both hands, lie on the mat, face up, bend your knees and put your feet flat. Then wrap the towel in a circle and put your right foot on the towel. Then straighten your right leg and point directly at the ceiling. Finally, bend your right foot and gently pull one end of the towel. Hold this position for 60 seconds. Repeat on the other side.
Dietary assistance
Supplement carbohydrates
Your figure 80% depends on your daily nutritional habits. Exercise will enhance your metabolism and promote muscle growth. After you exercise, you should consume 20%-30% of the total carbohydrates, because after you exercise, your body's absorption of carbohydrates will reach its peak. I suggest that you take 25g-50g of isolated whey protein after fitness, which can effectively ensure the body's absorption. At the same time, the food fat after fitness should be kept below 10g, which can ensure the rapid absorption of protein.
balanced diet
Proper diet is crucial to the realization of your goal. Whether you want to lose weight or gain muscle, you can't achieve it perfectly without a good diet. Proper diet can provide adequate nutrition for the recovery of the body. Try to keep the balance of carbohydrate, protein and fat in the body, and try to avoid partial eclipse.
Hydrate! ! !
Muscle soreness comes from the secretion of lactic acid in muscle. Supplementing the right amount of water can help you take away these lactic acids. Our bodies need water to ensure normal physiological functions. One percent dehydration will lead to ten percent strength loss. Proper hydration can keep joints working normally and improve the working efficiency of muscles.
Vitamin additive
Vitamins C, D and E can effectively help you recover after exercise. These vitamins can prevent muscle damage and help strengthen the immune system. A variety of vitamins are equivalent to your body's insurance, and vitamin intake can also prevent malnutrition.
A short sleep
In addition to rest at night, you can take a nap with 15-20 minutes during the day. This short rest can help you recover from exercise, which is of great help to your heart, blood pressure, tension and even weight control. During sleep, the body will begin to repair itself, and the beginning of self-repair means that you can return to the gym faster.