Bodybuilding training is intense, consumes a lot of energy and bears a heavy mental burden, so we must pay special attention to the recovery after training. It takes 18 hours for the body to recover to 90%, and 72 hours for complete recovery. If the muscles are not fully recovered, the second training will cause muscle stiffness and excessive fatigue.

There are two main forms of recovery, namely negative recovery and positive recovery:

Negative recovery refers to general rest and sleep. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, and the synthesis process of energy substances is also dominant. Some metabolites in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep.

Enthusiasm recovery refers to the recovery by changing the content of activities, such as finishing activities after exercise, physical and mechanical relaxation and massage, appropriate vitamin supplementation, psychological relaxation and so on.

Mutual massage and self-massage after bodybuilding training can make lactic acid in muscles be discharged or transformed as soon as possible, promote muscle relaxation and eliminate fatigue.

Muscle recovery after bodybuilding training;

After training, we should properly strengthen diet nutrition and supplement vitamins. If we only pay attention to the intake of protein and ignore the intake of carbohydrates, the body will not get enough energy substances, and muscles will not be able to store more energy in the form of muscle glycogen. If the muscle energy reserve can't be restored to the original level in the next training, it will lead to continuous muscle fatigue.