1, take a proper rest. Because rest can slow down the pain after muscle exercise, and can slowly promote blood circulation, accelerate the elimination of metabolites, and improve the supply and repair ability of nutrients in muscle sore parts.
2. Cold compress after exercise. After muscle training, the target muscle is trained with an ice pack, usually for 10~ 15 minutes, which can slow down metabolism and accelerate the relief and recovery of muscle soreness.
3. Carry out static stretching exercises for sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat for 3~5 times. Conducive to the recovery of tired muscles.
4. Pat and massage. Gently patting and massaging sore parts can relax muscles, promote blood circulation, help repair muscle injuries and relieve spasms.
5. Taking vitamin E orally after meals can promote metabolism and relieve muscle soreness caused by muscle exercise.
Extended data:
The following are some problems that should be paid attention to in diet after exercise:
1, practice strength to supplement protein. It is suggested to eat more beef, beef tendon, fish belly, tenderloin, clams, mussels, low-fat yogurt and other foods, because they can better help muscle tissue grow.
You can drink more soup after exercise. Besides normal diet, you can drink more soup, which is rich in calcium and some amino acids, which is more helpful for exercise. Because these exercises make people's eyesight tense, they should also give enough vitamin A or carotene, and take cod liver oil appropriately when necessary.
3, raw and cold vegetables are not suitable for consumption. Because these foods are not enough to supplement energy and maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.
4, high-fat fast food is not suitable for eating. Eating after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.
5. Try to eat less salty snacks. Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.
People's Network-People's Health Network-Six ways to relieve body aches after exercise.
People's Network-People's Health Network-What about muscle soreness after exercise? Teach you four clever ways to deal with it?