The first is to relax. A relaxed and cheerful mood will have a good promoting effect on the body, while a tired and depressed mood will make the body feel "tired". At the same time, you can do the following activities:
Static stretching: Stretch the active muscles during exercise until they feel completely taut, and keep 15 ~ 30 seconds. Static stretching can relax muscles and help relieve body stiffness and pain.
Finishing activities: generally, you can shake your arms, turn your waist and shake your legs. To promote blood return and actively relax muscles.
Massage: generally, it should be done after 20 ~ 30 minutes of exercise. At first, you can do nudging, kneading, pinching, pressing and patting, accompanied by local shaking and passive activities.
Warm water immersion: immersion in warm water at 30 ~ 400℃ has a calming effect on heart activity and nervous system. It should be noted that general muscle soreness and fatigue are actually beneficial-this proves that exercise has achieved results, and through rest, recovery and relaxation, physical fitness will be improved than before.
The above methods are all ways to relax muscles after exercise. You must let your muscles rest and relax after exercise. Some people exercise to exercise, while others exercise to lose weight. If you don't relax after exercise, losing weight is ineffective. You can also massage your legs properly after exercise, so that you won't cramp.
Second, these methods can avoid muscle soreness after exercise.
Relax after exercise
After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above 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.
Exercise arrangements should be reasonable.
After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time.
Topical warm rubbing medicine
Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.
Stretching muscles can relieve pain.
Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.
Massage after exercise
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.
The commonly used acupoints of lower limbs are Youchengfu, 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.
Do a good job in preparation and finishing activities during exercise.
Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.
Third, several tricks can effectively relieve muscle soreness after exercise.
1. Relaxation massage
Muscle soreness after exercise can be relieved by relaxing and massaging muscles. Mainly through kneading, pushing or pressing acupoint massage on muscles in sore parts, muscles can be relaxed, lactic acid decomposition can be promoted, and damaged tissues can be repaired.
Steam sauna
In sauna and shower after sauna, using the hot and cold stimulation of repeated dry steaming and water washing can not only make blood vessels expand and contract repeatedly, enhance blood vessel elasticity, prevent arteriosclerosis, but also have a good effect on relieving muscle soreness after exercise.
3. Hot compress and cold compress
Hot compress after exercise can help the blood vessels of sore muscles dilate, effectively improve blood circulation, inhibit muscle spasm, and be beneficial to the regeneration and repair of damaged muscle tissue. Cold compress after exercise can help calm muscles, usually before hot compress after exercise.
4. Muscle stretching
Muscle soreness after exercise can be relieved by stretching muscles to accelerate the decomposition of lactic acid. In addition, stretching muscles can help sore muscles relax and better relieve muscle soreness.
5. Nutritional supplement
You can drink sports drinks properly and eat more carbohydrates to restore muscle glycogen levels. It is no problem to have a meal within 2 hours after exercise.
4. What are the health care misunderstandings after exercise?
65438 +0, don't squat and rest.
This is a very common practice. When you feel tired after exercise, you squat or sit, thinking that you can save your physical rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur.
Therefore, after each exercise, we should adjust the breathing rhythm, do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply taking a deep breath to promote the blood of limbs to return to the heart, so as to help pay off the "oxygen debt", speed up physical recovery and eliminate fatigue. When you are really exhausted, you can also let your other half go with you.
NO.2 don't be greedy for cold drinks
Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition, and the digestive function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise. It is appropriate to add a small amount of boiled water or salt water at this time.
Third, don't eat right away.
During exercise, especially during strenuous exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced. The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. It takes 20-30 minutes to recover after the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.
NO.4 don't lower your body temperature.
During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you go into the air-conditioned room immediately after exercise or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweat, causing physiological dysfunction such as body temperature regulation and decreased immune function, which will lead to colds, diarrhea, asthma and other diseases.
Fifth, don't smoke
Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, besides reducing the oxygen content, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.
NO.6 Don't "omit" relaxing and organizing activities
Practice shows that relaxation and finishing activities can not only make athletes' cerebral cortex excited, but also accelerate their heartbeat and breathing frequency. By properly relaxing bare-handed exercises, walking, relaxing massage and breathing rhythm relaxation exercises, they can restore the quiet state before exercise, help restore muscle fatigue, reduce the discomfort of acid swelling, and avoid dizziness, fatigue, nausea, vomiting and dizziness after exercise and fitness. Therefore, we should do a good job of relaxation exercise after each fitness, which is conducive to the recovery of the body and the improvement of fitness effect.
Don't take a shower right away.
Many athletes take a bath immediately after practice or competition, thinking that this can not only decontaminate but also eliminate fatigue. In fact, this practice is not scientific. Because the blood flow to the muscles increases during exercise, the heart rate is recalled. After stopping exercise, this situation will continue for some time. If you take a hot bath at this time, the blood will not be enough to supply other important organs, such as the heart and brain, and you will feel dizzy, nausea, general weakness and even other diseases, so pay special attention.
Taking a cold bath immediately after exercise does more harm than good. Because the metabolic process of the body is strengthened during exercise, the subcutaneous blood vessels dilate and sweat a lot. Take a cold bath immediately after exercise, so that a lot of heat generated in the body can not be dissipated well, forming internal heat and external cooling, destroying the balance of the human body and easily getting sick. The correct way is to take a rest after exercise and take a shower after the pulse is stable. It is wise to take a hot bath.
Eighth, you shouldn't eat too much sugar.
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.
NO.9 can't drink to relieve fatigue
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause inflammation.