Do you know how to regain your strength after exercise? Many people seem to be "hollowed out" after exercise, and their bodies are very weak. What should I do at this time to restore their physical strength? I have collected and sorted out the information about how to recover my physical strength after exercise. Let's have a look.
How to restore physical strength after exercise 1 First, supplement sports drinks.
The supplement and repair of human energy substances after training is the material condition to ensure training. Without enough material, electricity and energy to repair it, the training will not achieve the ideal practical effect. However, because we can't control the athletes' diet (non-boarding, athletes eat at home), we generally let young athletes eat sports drinks with salt content properly during training. The edible method is as follows: a small amount of edible salt, high-quality puree and oil are mixed with purified water or purified water and put into a magnetized cup. Eating magnetized purified water first after training can replenish water needed by human body, reduce blood concentration, accelerate basal metabolism, promote blood circulation system, improve pH and metabolic level, enhance the effectiveness of microbial electromagnetic field, and help improve brain nerves.
Second, the method of repairing social psychology
The methods of repairing social psychology include relaxing training, adjusting inspiration, destroying sleep hints, adjusting mentality and so on. Relaxation training adopts supine posture, legs straight, arms straight, arms on the side, and the whole body slowly and thoroughly releases pressure, about 10 minutes each time, once a day. Breathe, breathe, breathe, breathe. The ratio of breathing to holding your breath is about 3 to 2. Breathe in, take care of yourself and feel happy, of course. The human body will release stress for one minute. In addition, destroying sleep implies that destroying sleep and rest is also the key way to repair athletes' working ability in fitness. It can make the organism relieve fatigue or tension and anxiety in a short time and get a full rest. It implies that languages can be chosen independently at will. There are generally "I feel at ease" and "I can get enough rest". Including the distribution of living environment and daily life, has maintained a friendly atmosphere among players, and frequent exchange of ideas is also a natural way to repair mental state.
Third, the way of physical repair: massage repair
Massage is a reasonable way to relieve fatigue. The principle is that according to the stimulation reflection surface of mechanical equipment, it affects the nerve center system, promotes blood circulation, and makes muscles
Opening the blocked capillaries to the outside world can improve part of the blood supply, improve nutrients, improve muscle energy and ductility, and avoid muscle atrophy, muscle stiffness, contraction and acid swelling when tired. According to massage, it can accelerate the removal of metabolic substances and make fatigue quickly subside. In the case of body massage, the massage sequence should be to massage the large muscle group first, and then massage the small muscle group. According to scientific research, if you massage the lower limbs, massage the inner thigh muscles first. The leg muscles in the same direction and the inner thigh muscles on the other side can have excellent effects. If you massage the calf first, there will be no such practical effect. In addition, because joints are not only the starting point of fitness exercise, but also the core area of fitness exercise, massage joints have become a key component. Because the joints are complicated and there are many auxiliary devices, the technology of joint massage is relatively high at the beginning, and its skills are mainly kneading. At first, I made some nudges, and then I kneaded and pushed again. Sometimes it can be lightly pressed, and finally it is completed with a gentle push. ? There are many reasons for our muscle pain. One of the most important reasons is that there is not enough warm-up before fitness exercise and not enough massage for yourself after exercise. Muscle pain after exercise is normal, so we don't have to worry too much.
How to restore physical strength after exercise II. After relaxing exercise, you can lie on the sponge mat or rattan mat for a while. When lying flat, the position of your feet should be slightly higher than your head, even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
Massage after exercise Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise.
Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
In addition, it should be noted that in order to prevent physical strength from being difficult to recover because of exercise, so that you can't continue exercising the next day, you must grasp the amount when exercising, and you must not engage in sports that exceed your physical load. All physical exercises should be carried out step by step, and gradually let our bodies adapt to the more intense exercise items, so that our bodies can recover better the next day.