At present, comprehensive fitness is very hot, but many beginners lack professional fitness knowledge when they start fitness, and can't achieve effective fitness goals, so they can't stick to it for a long time. Some friends even get hurt by accident because of lack of experience during exercise. And the list goes on.

Today, Bian Xiao arranged a set of muscle massage methods and movements for everyone. Nowadays, many fitness friends do not do warm-up before fitness, stretching and muscle massage after fitness, and they start to exercise hard. In the long run, it is easy to get hurt, especially when doing heavy equipment. I would like to remind all fitness friends that they should warm up well before exercise and do stretching and muscle massage after exercise. This is a very important link that cannot be ignored.

We all know that the body will secrete a lot of lactic acid during high-intensity training. If you don't do stretching massage after training, it will lead to lactic acid accumulation and muscle pain. If lactic acid accumulates for a long time, your muscles will be very unsightly and shapeless. At this time, stretching muscle massage is very important. Can effectively eliminate lactic acid decomposition. More importantly, muscle massage can effectively help you release muscle fascia and tighten muscles, increase muscle blood circulation, relax muscles, increase the flexibility of the body and reduce the chance of injury.

Fascia is the connective tissue that wraps all kinds of tissues and organs in your body from head to toe, so be sure to pay attention to the deep fascia that wraps the muscles. Stiffness will weaken muscle function, and too tight deep fascia will inhibit muscle growth and weaken muscle movement ability. Pull away? Fascia makes it soft and tough, which can make muscles grow rapidly. Tough fascia can also better protect muscles and other organs. The development of fascia goes hand in hand with the development of muscle. The more developed the muscles, the better the development of fascia. If your muscles are weak, it will also limit your muscle development and exercise ability. Therefore, if you want to gain muscle safely and better and improve your athletic ability, you must massage your muscles and release the softened fascia after exercise.

The following eight movements use foam roller and foam shaft to massage and relax muscles in all directions, such as back, chest muscles, shoulders, trapezius muscles, triceps brachii and biceps brachii. Each action is 1-2 groups, and the duration of each group is 15-20 seconds /20-25 seconds.

If the muscle is sore, if there is a pain point, roll back and forth near the pain point until the tingling is eliminated, and then transfer to other muscle groups.