Bodybuilding training is intense, consumes a lot of energy and has a heavy burden on nerves. Therefore, we must pay special attention to recovery after training. Generally speaking, after bodybuilding training, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover. If you do the second training without fully recovering your muscles, the effect will definitely be bad. If this continues, it will also cause muscle stiffness and fatigue, which will greatly reduce the training effect.

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. So you must have enough sleep time after bodybuilding training.

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.

Active rest can recover because it can deepen the central inhibition of fatigue, accelerate the synthesis of energy substances and promote the elimination of lactic acid when changing new activities. The finishing activities after bodybuilding training will help the human body to change from vigorous activity to normal quiet state, make venous blood return to the heart as soon as possible, speed up the whole body recovery, and prevent adverse phenomena such as acute cerebral anemia and blood pressure reduction. Tidying activities include deep breathing and light activities, such as jogging, limb relaxation and swinging.

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. Massage is usually carried out within 20-30 minutes after exercise or when sleeping at night. Massage starts with light pressing, and gradually transitions to massage, kneading, pinching, pressing and patting, and then it is accompanied by local shaking and passive activities. Massage should be carried out from the far end to the near end, that is, from the calf and thigh to the waist and back, from the hands, forearms and upper arms to the chest, and electric massage or hydraulic massage can also be used.

Muscle recovery after bodybuilding training

After 20 minutes of bodybuilding training, it is best to take a warm bath with the water temperature controlled at 30℃-40℃. Warm water bath not only has a calming effect on cardiovascular system and central nervous system, but also can promote blood circulation, eliminate body waste, eliminate muscle tension, relieve pain and accelerate physical recovery.

After training, we should properly strengthen diet nutrition and supplement vitamins. In addition, 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. Therefore, the diet adjustment after bodybuilding training is very important.

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