After jogging, you can reduce muscle viscosity by dynamic stretching, open the range of joint activity, raise the temperature of the core area, and tell your nervous system what to do next. However, dynamic stretching often needs to be close to or consistent with the movement structure and amplitude to be trained later, all in order to prevent sports injuries.
The main part of training, according to your fitness goals, choose specific training actions, according to the relevant training principles.
To relax, choose jogging and static stretching. Jogging 10 minutes before the end of training is a kind of promoting aerobic training, which can accelerate the elimination of lactic acid and relieve fatigue. Static stretching can help to better relieve muscle soreness and accelerate recovery.
You can do some myofascial relaxation if you have time.
Training time:
Each training session may take 1-2 hours. The higher the level, the shorter the training time, but it will take at least 20-30 minutes.
Training frequency:
Train 3-5 times a week. If you train/kloc-0 times a week, it is effective, because the training effect can still be accumulated, but it may take half a year to see the effect.
Training cycle:
Generally, 3-4 weeks is a training cycle, that is, the training plan needs to be updated after one cycle.
Before the plan begins, anyone who has been tested will ask himself a few questions. If he is unlucky, he can adjust it with reference to my suggestion:
1) Do you insist on regular training?
If you can't train regularly, you must know how to train anytime and anywhere, and take the time to train. Buy my book for reference. Ahem. . .
2) How is your diet?
If your diet is not good, especially those who work in the news, internet and advertising industries, they often have a light meal in the morning, a working meal at noon and a big meal at night. And usually greasy, fried, with pigments, chemical additives, food and sugar are not allowed to eat, irritants intake. All these will lead to the imbalance of adrenaline secretion, insomnia, inability to sleep in the morning or special fatigue after waking up, facial edema and inability to lose waist fat.
All you have to do is eat less sugar, don't fry, and drink mineral water.
Supplementing B vitamins, vitamin C, zinc, magnesium and other minerals requires these things to convert sugar in carbohydrates into energy, not fat.
Usually eat carbohydrates that release energy slowly at three meals, such as most fruits (except bananas, raisins and red dates, which can quickly raise blood sugar, and can be eaten before training), and eat fruits before each meal.
The total amount of fruits and vegetables accounts for 50-70% of the total food. Most seed foods contain zinc and magnesium, and most fruits contain B vitamins and vitamin C.
3) Are there any sports injuries?
If you need to recover completely before training, there may be inflammation, swelling and pain in the joints after injury. In addition, flexibility and elasticity will also be reduced. Carry out rehabilitation training first, then talk about sports training.
4) If it has recovered, has it recovered to the pre-injury level?
Clinically, just because you're well and have no pain doesn't mean you're well. Muscle atrophy, strength and endurance levels decline, nerve control ability declines, and posture may also be problematic due to injury. Therefore, in this stage, it is necessary to carry out training after rehabilitation, and then carry out training after returning to the pre-injury level.
5) Is there any cervical or lumbar pain caused by bad posture?
If you are unlucky, you should add the training of bad posture correction to your training plan. Many people practice some common movements, and their health is painful, because they are practiced under the premise of bad posture. Bad posture means muscle imbalance, which will overload the joints. In some relatively difficult movements for individuals, this joint load will be amplified, which will cause pain. I sent training content about cervical vertebra and lumbar vertebra in Zhihu, so you can refer to it.
6) Are your training movements correct? Can you always stabilize your spine and pelvis?
Many actions have their own action norms. Running and squatting seem simple, and both need coordination. These movements can also reflect some problems of the body. If the movements are not done correctly, such as excessive rotation of the trunk and excessive shaking of the knees, it is easy to cause some discomfort and pain in the body. It is important to stabilize the spine and pelvis first, so that the limbs with stable spine and pelvis can have a reasonable fulcrum, the joints can have a reasonable load, and the strength can be maximized. Many people practice squats, but the front thigh is thicker, but the butt is not long because the middle part of the body is unstable, so the training is invalid.
Therefore, first learn to mobilize the waist, abdomen and buttocks, and then integrate the movements to train more effectively and correctly.
The operation method can be several basic flat support or bridging actions (which can be seen in the lumbago patch). First exercise the stable muscles of the trunk, then carry out your own weight training, such as squat, and then do standardized movements on the premise of stabilizing the spine and pelvis. Therefore, based on this premise, your training plan will become diversified again.