Relax your muscles after exercise? Methods of muscle relaxation after exercise: flapping, shaking, static stretching, massage, warm water soaking, etc. Make muscles smart and all parts strong, and reduce lactic acid accumulation.
How to relax muscles 1 after exercise? Active rest is to change the active position and adjust the exercise intensity. It is best to do some stretching exercises, which can shape the muscle shape and prevent the formation of muscle blocks. At the same time, lactic acid can be quickly eliminated, and muscle soreness is not easy to occur.
2, * * * * moving parts, friction or knock.
3, take a hot bath, take a rest after exercise, wait until the sweat on your body is almost dry, take a hot bath, promote blood circulation and relieve fatigue.
4. Sleep is also very important.
It is said that you should relax after exercising muscles, but when should you relax? Just finished exercising? And how to relax? Stretch immediately after exercise to avoid cramps or muscle strain.
For example, after exercising your chest muscles, you can raise your head, stretch your arms back and stretch your chest muscles.
Don't take a shower after exercise, the breathing on the panel is very strong under high-intensity exercise. This time is not suitable for bathing.
How to relax muscles after exercise? Don't relax your muscles immediately after exercise. After exercise, you should do ligament stretching exercise first, but you can let the coach do it first and then take a shower.
There are too many ways to relax your muscles after exercising in the gym. Simply put, it is stretching in the direction of muscle elongation. There are detailed illustrations on the internet about the relaxation of a specific part.
I want to improve my leg strength. Do you need to relax your muscles after exercise? Why do you want to improve your leg strength without letting it grow muscles? Unless you eat protein powder, muscles will not grow into shapes that can hinder exercise. Muscles exist for exercise. If you want to improve your leg strength, you must not relax. On the contrary, in order to achieve remarkable results, you must do a lot of warm-up exercises to excite your muscles.
How to relax muscles after physical exercise (1) Hot compress: soak the towel with hot water and put it on the sore muscles, and replace it immediately when there is no heat sensation. Apply 15 minutes or more each time, 2-3 times a day. Hot compress can dilate the blood vessels of sore muscles, improve blood circulation, relieve muscle spasm, and is beneficial to the regeneration and repair of damaged tissues.
(2) Electrotherapy: Electrical stimulation therapy and intermittent current therapy are mostly used.
(3) ***: Kneading technique is often used, with four fingers together, thumbs apart, hands pincer-shaped, palms and fingers tightly attached to the sore muscle panel, thumbs and four fingers relatively hard to lift the muscle slightly upward and make a rotation movement towards the heart. It can also be used in combination with acupuncture. After determining the action point, press the action point with the middle finger and thumb pulp. Press and rotate your fingers continuously and slowly. Each action point * * * 1- 1.5 minutes.
(4) Oral vitamin C: Taking vitamin daily is about twice as much as the daily requirement, and taking it continuously for 30 days can prevent or at least relieve muscle pain after exercise. Its mechanism of action is still unclear.
(5) Stretching exercise: Stretching exercise not only helps to prevent delayed pain, but also relieves the existing delayed pain. But when using stretching exercises, it should not be too sharp or too intense. Excessive force may further damage connective tissue. Static stretching in stretching exercise is a simple and effective method, and the time should not be too long, and there should be a rest in the middle to facilitate smooth blood flow.
(6) Acupuncture: Moxibustion therapy is to burn or smoke sore muscles with moxa sticks or moxa sticks. Acupuncture has a significant effect on relieving delayed pain. Acupuncture at related acupoints or oblique needles (along the direction of muscle fibers) by hand makes the acupoints of muscle A ache. You can also use electroacupuncture therapy. When there is delayed pain, or when there is no delayed pain after exercise, acupuncture can be used to prevent delayed pain. There are also physical therapy, water therapy and drug therapy.
How to relax muscles after chest exercise? I am a fitness instructor.
* * * After relaxing exercise, * * * is the most effective way to eliminate fatigue. It can be done 20 minutes after the end of the exercise or before going to bed on the night of the exercise. Start with light pressure, and gradually transition to massage, kneading, pressing and punching, plus regional shaking, pay attention to starting from the limbs. Stretching muscle activity 10 minutes after muscle stretching exercise can eliminate muscle tension. When stretching on the ground, be sure to spread a mat on the ground to prevent the moisture on the ground from invading the body, otherwise the muscles and joints will feel more sore. Sit down and rest after your heart slows down. If you sit down and rest immediately after exercise, it will hinder the blood circulation of lower limbs and affect blood circulation, which is not conducive to relieving fatigue. After doing activities with a large amount of exercise, such as playing basketball, football, long-distance running, etc., you should walk for 5~ 10 minutes, then sit down and rest until your heartbeat tends to ease.
Relax after exercise, muscle lines will be more obvious? As long as you have perseverance and keep practicing, you will have lines if you don't relax. Relaxation is for quick recovery.