Exercise relaxes muscles, and fitness is good for physical and mental health, which can make our posture more ideal and exercise ability better. Many people will feel muscle ache after exercise, which is caused by insufficient muscle relaxation. Here are some ways to relax your muscles through exercise.

Ways to relax muscles by exercise 1 First, the action of relaxing muscles after exercise.

1, calf stretching.

There is a lot of pressure on the calf during running, so the calf muscles need to be stretched and relaxed after running.

Practice: arms apart, close to the wall. Legs apart, one in front of the other; Bend the front legs, straighten the rear legs, and straighten your feet forward; Put the heel on the ground; Feel the calf muscles stretch and hold for 15-30 seconds; Switch legs.

2. Ligament stretching.

Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.

Exercise: cross your legs and put your feet together; Bend over and straighten your knees; Try touching your feet or sticking your body on your legs; Hold 15-30 seconds; Switch legs.

How to relax muscles after exercise teaches you 10 stretching.

3, hip flexor stretching.

During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.

Practice: legs apart, one in front of the other; Keep your feet pointing forward and your body upright; Press the thigh by hand, and move the hip forward at the same time until the front of the hip and the upper thigh of the hind leg feel stretched; Hold 15-30 seconds; Switch legs.

4. Quadriceps femoris (the muscle on the front side of thigh).

Practice: stand upright, put your left foot behind you and grab it with your left hand; Knees as close as possible; The left hand slowly pulls the left foot to the hip until the quadriceps femoris feels stretched; Hold 15-30 seconds; Switch legs.

5, stretching the inner thigh and groin, also known as "butterfly stretching."

Practice: sit down, bend your knees and put your feet in front of your body; Keep your feet as close to the groin as possible and your feet as close to the ground as possible. Hold 15-30 seconds.

If you can do it easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.

6. Triceps (lateral muscle of upper arm).

When you run, your upper body is also moving, so stretch your arms.

Practice: the left arm extends to the right side of the body; Press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder; Hold 15-30 seconds; Change your arms.

7. erector spinae and crossing the hamstring

Straighten your legs together, bend your upper body, touch the ground with your fingertips, and feel the back and back of your thighs tighten for 15~30 seconds. Then I got up for a few seconds and did it. Flexible friends can try to touch the ground with their fists and palms; Further, you can hold your calf with your hands and put your cheek on your leg.

8, quadriceps femoris

Hold the wall or trees or rocks with your left hand, support your body with your right leg, and lift your left leg. First lean over and hold the foot surface of the left leg from the back with your right hand, then straighten your body, raise your right hand as far as possible, so that the heel of your left foot is close to your hip, and feel the front side of your thigh tighten for 15~30 seconds. Change your right leg. Go ahead. Left and right legs take turns.

9. Gastrocnemius

Stand facing the wall, trees or rocks, with the left leg backward and the right leg forward, in a lunge posture, and hold the fixing device horizontally forward with both hands. The heel of the left leg is close to the ground, the center of gravity moves back and forth, and the back side of the left calf feels tight 15~30 seconds. Change your right leg. Go ahead. Left and right legs take turns.

10, tibialis anterior

Kneel on your knees, keep your feet on the ground, keep your upper body straight, and sit your hips on your heels. Feel the front leg stretch 15~30 seconds. Then straighten your upper body, relax your ankles, and continue the next stretching action after a few seconds. In outdoor conditions, you can lift one leg forward, straighten the knee joint, contract the gastrocnemius muscle, make the foot surface as straight as possible, and feel the front of the calf tighten 15~30 seconds. Switch legs. Go ahead. Practice your legs in turn.

How long you eat after running depends on your exercise intensity and exercise time. Those with high exercise intensity should run fast and far. It is recommended to eat it 1-2 hours after exercise and half an hour after low-intensity jogging.

Second, matters needing attention after running

Finishing activities should be completed.

Although you will feel exhausted after every exercise, you should relax properly, such as walking, stretching and gentle games. This will help the human body to change from a tense state to a quiet state, thus quickly recovering physical strength and reducing fatigue.

Not suitable for squatting

Not only running, but also those sports with a lot of exercise should not squat and rest. This will affect the circulation of blood, hinder the return of blood in lower limbs, and thus deepen the fatigue of the body. The correct way is to do more tidying and relaxing, such as walking slowly and relaxing your legs.

Don't drink cold drinks

After exercise, people's digestive system is actually in a state of inhibition. Although exercise makes people lose a lot of heat energy, it is understandable that they need energy urgently, but it can easily lead to vomiting, diarrhea and gastrointestinal diseases, especially after a lot of cold drinks.

Not suitable for cold water bath.

In the process of exercise, the capillaries on the body surface are in a state of expansion, and a lot of heat is emitted in the body, thus sweating profusely. If you encounter cold water after exercise, it will lead to sudden contraction of capillaries, which will easily reduce resistance and cause diseases.

Third, don't eat food after exercise.

1, high sugar energy bar

I believe many sports enthusiasts have tried the energy bar, which is a simple and high-quality energy food specially provided for sports enthusiasts. However, different energy bars contain different nutrients. For example, high-sugar energy bars have higher sugar content than ordinary energy bars.

Although sugar needs to be supplemented after exercise, its purpose is only to restore the blood sugar originally consumed by exercise to the normal level, and the high-sugar energy bar is more suitable for eating before exercise to help the body get more combustible calories during exercise.

2. Salty snacks

Eating food with high salt content after exercise will cause imbalance in the body. The body that has just finished sweating actually needs electrolytes-intake from salt. But once overcorrected, eat too much salt, the body will become bloated.

These extra salts are like a floodgate, preventing your body from taking away any extra water.

Step 3: vegetables

Surprised to see vegetables on the list, although vegetables can provide you with enough healthy nutrition. However, the body after exercise doesn't need them for the time being. Compared with these nutrients, the body needs food that can be directly converted into energy.

Protein and carbohydrates are what you need more at this time. Protein can help your muscles recover, while carbohydrates can maintain your body's metabolic level.

Of course, if you really don't like vegetables, you can also choose to prepare some yogurt, nuts, butter and other foods to eat with vegetables, which not only meets your requirements for eating vegetables, but also provides your body with the energy you really need.

4. Bread

Bread is actually starch. When it enters the body, starch becomes sugar, and then ... it's gone. It's all about bread. You're ignoring all the electrolytes and protein you need.

So if you still choose bread as a supplementary food after exercise, remember to stay away from white bread and choose coarse grain bread with a little nuts or bananas to make up for your nutritional needs.

Fourth, what to eat before exercise?

1, choose warm food before exercise.

If you want to speed up the metabolism of body fat, you can choose to eat some warm food one hour before exercise, which can effectively improve the basal metabolic rate of the body, such as carrots, onions, leeks, peppers, ginger, onions, garlic and peppers. However, if people with gastrointestinal discomfort, it is best not to eat too many irritating warm ingredients, such as pepper and pepper.

2. Before exercise, you should supplement carbohydrates in moderation.

Although calorie control is very important in the process of losing weight, dieters should never think that fasting exercise will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate and eat more after exercise.

Therefore, if you don't exercise for 1- 1.5 hours after meals, you'd better supplement a proper amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, you can also increase exercise endurance and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.

Ways to relax muscles through exercise 2 The main reasons for muscle spasms are:

1, cold stimulus. When exercising in a cold environment, if you don't do or don't do enough warm-up activities, your muscles will be stimulated by cold during exercise, which often causes cramps.

2. Sweat a lot. Especially in summer, due to strenuous exercise, the body sweats a lot, electrolytes are lost too much, muscle excitability is increased, and muscle spasms are caused.

3, muscle contraction disorder. The continuous contraction of muscles is too fast and the relaxation time is too short, which makes the contraction and relaxation uncoordinated and causes muscle spasm.

4, because the body is too tired to affect the normal function of muscles or slight muscle damage, it can also cause muscle spasm.

Spastic muscles can generally be relieved by traction and depression. For example, gastrocnemius spasm can straighten the knee joint, stretch the dorsum of foot, flexor pollicis and flexor digitorum spasm forward, and stretch the dorsum of foot and toes forward. Pull slowly, and no violence is allowed. Gravity pressing can also be used. Kneading and acupoint selection (Zhong Wei, Chengshan, Yongquan, Hegu) can promote relief.

The prevention of muscle spasm is mainly to prepare for exercise and massage the parts that are prone to cramps in advance. Keep warm during winter exercise, and supplement salt, water and vitamin B 1 for long-term exercise in summer. When you are tired and hungry, you shouldn't do too much exercise.

1, horizontal movement: lie on your back on the edge of the bed, put your hips on the edge of the bed, and straighten your legs without touching the ground. Hold the edge of the bed with both hands to prevent it from slipping. Legs together, slowly lift, tilt up and straighten your knees. When your legs are raised above your body, hold your legs with both hands, let them lean against your abdomen and keep your knees straight. Then, slowly put it down and return your legs to their original positions. Repeat this six times, once a day, all year round.

2, vertical movement: standing, legs slightly apart, contracting the muscles on both sides of the buttocks, making them embrace each other, forming thighs together, knees outward, and then contracting the sphincter to make the vagina move upward. After patient exercise, we can learn to distinguish the relaxation and contraction of vaginal and anal sphincter, improve the relaxation state of vagina and improve the contraction function of vagina, so as to master the relaxation and contraction ability of husband and wife when they are in the same room and make their sexual life harmonious and happy.

The above article introduces the methods of relaxing muscles by exercise in detail, because most people don't have time to exercise specially, so they can do some exercise in their own bed and relax their muscles when they sleep.

Ways to relax muscles by exercise 3 One of the ways to relax muscles after exercise: do stretching exercises.

If you want to relax your muscles after strenuous exercise, you can do stretching exercise, which is slow and won't make people feel very tired. This way can prevent muscle formation and muscle soreness. Twist leg press's waist and do lunges to relax muscles. No matter what way you choose to relax, you should do it after every exercise, otherwise your muscles will be sore even if you are not afraid of muscle formation.

The second way to relax muscles after exercise: massage after exercise.

Doing muscle massage after exercise can relax muscles. Many friends will find that after strenuous exercise, the muscles of legs and arms will become hard, which is caused by muscle aggregation. After a period of massage, the muscles will relax, so that the muscles will relax and there will be no feeling of muscle pain the next day.

The third way to relax muscles after exercise: do some slow exercise.

Can cause muscle coagulation. This situation is mostly caused by strenuous exercise. After strenuous exercise, if you want to relax your muscles, you can slow down your exercise or do a slow exercise, so that your muscles will gradually relax, which is much better than stopping exercise suddenly.