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 the 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 discomfort symptoms such as shoulder and arm pain and neck contracture caused by exercise. The commonly used acupoints of lower limbs are Chengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, low back pain, knee pain and shin pain. 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.
3. Nutritional intake:
It is important to understand that the food that helps to restore physical strength is not only for eating after the game, but also for eating after training. Athletes who often engage in long-term high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training, so as to restore physical strength quickly. Does that sound unrealistic? When you raise your hand to congratulate each other, you can pick up a bottle of juice or sports drink. Once you choose the recipe that suits you, enjoy the food to your heart's content.
However, the formula should meet the following conditions:
& lt 1 & gt； , including a large number of liquid foods, such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).
& lt2> includes foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruits, yogurt and so on.
& lt3> include lean meat to supplement protein.
& lt4> includes some foods rich in potassium, such as potatoes, bananas, oranges, orange juice and raisins.
& lt5> Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.
& lt6> Hot tea: Tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline and achieve the purpose of anti-fatigue.
& lt7> High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein.
& lt8> Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue.
& lt9> Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body.
& lt 10 > alkaline food: eat more alkaline food, such as fresh vegetables, fruits, bean products, milk, animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.
Food that helps to restore physical strength after exercise
It should be understood that food to help restore physical strength is not only available to professional athletes, but also to white-collar workers who usually go to the gym. Carbohydrate and water should be supplemented as soon as possible within 30 minutes after exercise, so as to restore physical strength quickly. Once you choose a recipe that suits you, enjoy the food.
1, including many liquid foods, such as water, fruit juice, sports drinks, soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).
2, including foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruit, yogurt.
3, including the right amount of lean meat, supplement protein.
4, including some foods rich in potassium, such as potatoes, bananas, oranges, orange juice, raisins and so on.
Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.
Scientific dietary nutrition is the material guarantee of health.
For a person engaged in fitness, first of all, we should know how much heat energy we consume in a day and whether the food contains enough nutrients. Because excessive or insufficient calorie intake will make you gain or lose weight, the lack of nutrients will affect your exercise ability and the effect of exercise and fitness.
There are three kinds of substances that produce heat energy in food, namely carbohydrate, fat and protein. Carbohydrate is the best energy for human exercise, providing the fastest heat energy, and short-term anaerobic oxidation can generate heat. But the body's carbohydrate storage is limited. In the case of oxygen, the human body will burn fat to provide energy. Therefore, sports physiologists advocate that we engage in moderate-intensity aerobic exercise to consume too much body fat. Protein is generally not used for energy supply, but mainly used for muscle repair and growth after exercise. Among the staple foods we eat, 70-75% are carbohydrates, which is the best source of carbohydrates. Unfortunately, for many years, people have a very wrong view that "eating too much staple food will make them fat", so they are very afraid of eating staple food, especially young girls. Seriously, they can "not enter every grain of rice". In fact, whether people gain weight or not depends on the daily intake of heat energy, that is, the total amount of heat energy brought into the body by intake of carbohydrates, fats and protein. This total exceeds your daily calorie consumption, and the rest will be converted into fat and stored in your body. If you increase the intake of staple food and reduce the intake of fat at the same time, the total heat energy you consume will not exceed, and muscles can get enough carbohydrates as energy during exercise, then the exercise efficiency will be high and the fatigue after exercise will be quickly eliminated. If you don't have enough staple food in your diet, you can't burn fat indefinitely during exercise, so you must burn protein in your muscles as energy. In this way, exercise not only fails to keep fit, but also exercises your muscles. What's more, the burning of protein in muscles will also cause premature fatigue of the body, and it is difficult to recover after fatigue.
People who engage in fitness exercise pay the most attention to body fat, and even regard the amount of fat as the only criterion to judge the fitness effect. Some people are still dieting to lose weight, which is also unscientific. People grow up before the age of 23, and will reach 90% of their expected height by the age of 18, so blind dieting will interfere with normal growth and development during this period. The body fat percentage of normal people should be 15- 18% for men and 20-25% for women. More than can be diagnosed as obesity, and chronic diseases may occur. On the contrary, the percentage of body fat in men is less than 4%, and that in women is less than 10%, indicating eating disorders. Women's body fat should not be lower than 18%, because they need fat to synthesize female hormones. 30% of the heat energy we consume should come from fat, which will carry fat-soluble vitamins, A, D, E and K, and synthesize hormones and essential components in the body. Fat in food contains saturated fatty acids and unsaturated fatty acids. The former is the pathogenic factor of some chronic diseases, while the latter can reduce the occurrence of heart disease. Therefore, low dietary fat is also harmful.
C) Health products are a good helper to ensure health.
In fitness places, people spend tens of dollars to play tennis or bowling, but few people consciously spend a few dollars to drink a bottle of sports drinks. People who feel thirsty drink at most one bottle of mineral water. The reason is that they don't understand the importance of supplementing water, sugar and salt during exercise. In order to regulate your body temperature during exercise, you will sweat. When the sweat loses water to 2-3% of the body weight, the exercise ability will decrease. The decrease of blood volume caused by sweating will overload the heart and make our exercise fail to achieve the purpose of fitness. Mineral water or other drinks, because they do not contain salt and the concentration of sugar or sugar salt is not appropriate, can not only protect the heart, but may be counterproductive.
As mentioned earlier, if the way of body-building exercise is improper, it may lead to the decline of immune function and the destruction of cells by free radicals. Supplementing some nutrients can help to eliminate these side effects. Here are several commonly used substances that can resist oxidation and enhance immune function.
3. 1 vitamin e
Hydration before and after exercise: You can drink 100+050 ml of water 30 minutes before exercise. If the exercise time exceeds one hour, you need to replenish 100+020 ml of water in the middle. In addition, after exercise, the lost water should be replenished according to the weight difference before and after exercise 150%. Eating 30 grams of dietary fiber every day is very important for human health. Without this "intestinal scavenger", intestinal peristalsis will be weakened and toxins will be removed from the body. At the same time, the secretion of cholic acid will also be reduced, and the effect of lowering cholesterol and stabilizing blood sugar is difficult to fully meet the standard. The Nutrition Society of China suggests that each person should consume about 30 grams of dietary fiber every day, while many of us only consume 10 grams every day. Therefore, nutritionists suggest eating more whole grain foods, such as corn, millet and sorghum rice, rather than finely ground rice; Eat more vegetables with long stems such as celery and spinach, and increase the intake of dietary fiber.
You can't just eat less to lose weight, you must exercise. I lost weight successfully, believe me.