Not only stretching before exercise, but also stretching after exercise is an important part. Static traction can be used, and the focus of traction is on several major muscle groups: thigh, calf, hip, trunk, shoulder and neck. It is best to keep each stretching action for 20-30 seconds and do at least 2 cycles.

Stretching before exercise can avoid sports injury to the maximum extent, and stretching after exercise can enhance blood circulation, relieve muscle tension and help the recovery of spastic muscles.

2. Ice bath or cold bath in the early stage and hot compress in the later stage.

Athletes will choose cold water bath or local cold compress after intensive training, because the fine structure of muscles is destroyed after strenuous exercise. If you choose a hot bath at this time, the blood circulation of injured muscles will be accelerated if the water temperature is too high.

So as to aggravate the injury of muscle microstructure, and the injury of muscle microstructure caused by training will not continue to expand because of the contraction of capillaries in the damaged area by ice compress or cold water bath. The research shows that it is best to use cold water bath within 1 ~ 4 days after exercise, and then choose hot compress or hot water bath to relieve muscle soreness later.

3. Diet regulation

It is normal for people who exercise suddenly or often to suddenly increase their exercise intensity. It is normal for people to have muscle aches after exercise. This symptom can also be alleviated by diet adjustment, and alkaline foods such as vegetables and fungi can be supplemented. You can also supplement foods rich in vitamin C, such as citrus fruits, and foods rich in zinc, such as seafood and nuts.

Step 4 massage and relax

Massage after running is the most effective way to eliminate fatigue. But don't massage immediately after exercise, you can choose to do it before going to bed on the night of exercise. When you massage, don't be too strong. You should start with gentle pressing, gradually transition to massage, kneading, pressing and punching, and then add local shaking, paying attention to starting from the limbs.

Extended data:

Things you can't do immediately after exercise.

1, don't drink a lot of water immediately after exercise.

Because of continuous exercise, the body sweats a lot, leading to the outflow of inorganic salts (mainly sodium) in the body, and the salt content in the blood is relatively low. If you drink a lot of water at this time, the salt content in the blood will drop sharply, and sweating will make the salt more easily lost, thus reducing the osmotic pressure of cells, leading to the imbalance of sodium metabolism and easily leading to muscle cramps.

Don't squat down to rest immediately after exercise.

After exercise, people usually feel tired, so they unconsciously squat down or sit down to have a rest. In fact, this practice is not correct. If you squat and rest immediately after fitness, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. Therefore, after each exercise and fitness, you can simply do stretching exercises to gradually relax your body, and then go to rest after breathing gradually becomes stable.

Don't eat immediately after exercise.

After fitness, the motor nerve center is in a state of high excitement. In this case, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities.

Moreover, when people exercise, the whole body blood intensively supplies the needs of moving organs, while the supply of various organs in the abdominal cavity is relatively reduced. If you eat in a hurry at this time, it will increase the burden of digestive organs, cause gastrointestinal dysfunction, and even cause various diseases.

4. Don't take a bath immediately after exercise.

After exercise and fitness, many people are used to taking a shower immediately to refresh themselves. In fact, this practice is not scientific. Because people's body temperature will rise after exercise, capillaries will expand, and the skin will take away heat through a lot of perspiration.

If you take a bath at this time, especially when the water is cold, the sweat glands will suddenly stop sweating and lose heat, which is not conducive to the recovery of physical health, and even cause muscle spasm, reduce immune function, and cause diseases such as colds, colds and tracheitis.

People's Network-How to relieve muscle soreness after exercise

People's Network-What can't be done immediately after exercise?