Question 2: The best way to relax the legs after training is to do calf muscles. Knead calf muscles often by hand. Methods: Stretch out your hands, put your fingers together, bend your palms and hold the object. Hold the calf muscles and pay attention to starting from the heel. From bottom to top, move upward while pinching. About 3 times a day, once before getting up, once before going to bed, you can take a lunch break at noon or sit down. Also, soak your feet with warm water every day. Pay attention to the amount of water, flooding the calf. This method can not only fully relax the calf muscles, but also be a good pedicure method. It can not only relax the body and mind, but also eliminate fatigue and get health.
Question 3: How to relax after a lot of physical training? I was shocked when I saw the final reply. Haha, my opinion is that after exercise, you should pat your muscles gently to relax them. This is something that you will pay more attention to if you are a girl, because if you don't beat your muscles and legs after exercise, you will become very strong and your thick legs will not be far away. To make lactic acid flow faster, you should pat them. /kloc-drink water after 0/0 minutes. At this time, drink some functional drinks or mineral water and eat some beef jerky to restore your strength. Then continue to exercise the next day, but enough is enough. Don't exercise excessively, in order to keep the accumulated lactic acid from staying in one place. Just rest early at night.
Question 4: How to relax the thighs and calves after basketball training is of course the best. After playing basketball, you can do some recovery training, such as jogging to relax your muscles. You can also * * thighs and calves; After you relax, you can take a hot bath.
Question 5: How to relax your legs? How to relax your legs? The key is not this day.
It's whether you do warm-up exercise after exercise and whether you do it before relaxing exercise (absolutely important) (I don't know if this has anything to do with relaxation)
Relax your legs. I only know three kinds at present.
1。 Side kick
2。 Positive kick
3。 Hit the leg muscles vertically
Until your leg feels good.
I always do it for about 3 minutes.
Unfortunately, there is no reward for this question.
Question 6: Pain after calf exercise, how to relax and relieve pain * * * Relaxing after exercise is the most effective way to eliminate fatigue. It can be done 20 minutes after the end of the exercise or before going to bed on the night of the exercise. Start with a light press, gradually transition to massage, kneading, pressing and punching, plus local shaking, pay attention to starting from the limbs. Stretching muscle activity 10 minutes after muscle stretching exercise can eliminate muscle tension. When stretching on the ground, be sure to spread a mat on the ground to prevent the moisture on the ground from invading the body, otherwise the muscles and joints will feel more sore. Sit down and rest after your heart slows down. If you sit down and rest immediately after exercise, it will hinder the blood circulation of lower limbs and affect blood circulation, which is not conducive to relieving fatigue. After doing activities with a large amount of exercise, such as playing basketball, football, long-distance running, etc., you should walk for 5 ~ 10 minutes, then sit down and rest until your heartbeat tends to ease.
Question 7: How to relax after training? The so-called relaxation training refers to a self-training method of gradually contracting or relaxing one's skeletal muscle group, carefully experiencing the degree of muscle tension and finally relieving tension and anxiety. Clinical practice has proved that relaxation training has a significant effect on insomnia, tension and anxiety. (1) General precautions for relaxation training ① Be prepared before relaxation training. It is best to find a quiet place (suitable for single rooms) with comfortable chairs (suitable for single person sofa) to prepare. If these material conditions are not available, you can use your own bedroom and bed. Before relaxing, loosen tight clothes and accessories that hinder practice to reduce external interference. ② Form a comfortable posture. The basic requirement for a comfortable posture is to reduce muscle support. Sit on the single person sofa, put your arms and hands flat on the armrest of the sofa, stretch your legs forward naturally, and gently lean your head and upper body against the backrest of the sofa. ③ Avoid unnecessary actions such as smoking and eating snacks during the whole relaxation process. ④ Reasonable arrangement of time. At the beginning, it is best to do it twice a day, each time 15 ~ 30 minutes, and the most suitable time is 1 time in the morning and evening. ⑤ We must persevere and keep on training. (2) The specific steps of relaxation training follow the principle of bottom-up, from toe muscle relaxation to facial muscle relaxation. ① Toe muscle relaxation: bend your toes slowly and forcefully, and don't move your ankles and legs. Lasts 10 second and then gradually relaxes. When relaxing, we should pay attention to the feeling different from that when the muscles are tense, that is, the feeling of slight heat, numbness and softness, like "lifelessness". After 20 seconds, do the opposite. Toes bend down slowly and forcefully 10 second. ② Relaxation of calf muscles: Both feet bend backward and upward in the direction of knees, which makes calf muscles tense. /kloc-relax after 0/0 seconds, and do it in reverse after 20 seconds. ③ Relaxation of thigh muscles: Tighten the legs and make the heel leave the ground 10 second. Relax for 20 seconds, straighten your legs and tighten your knees. 10 seconds before relaxing. Pay attention to slight heat. ④ Relaxation of hip muscles: Keep your legs straight and flat on the ground. Push down hard on leg press and heel to make hip muscles tense. /kloc-relax after 0/0 seconds. After 20 seconds, firmly clamp the hips on both sides and try to raise them to the pelvic position. 10 seconds later, relax. I feel that the muscles in this part start to heat up and feel heavy. ⑤ Abdominal muscles relax; Raise your legs, tighten your abdominal muscles, and lower your chest. /kloc-relax after 0/0 seconds. Experience the feeling that the abdomen changes from tension to relaxation. Do the next step in 20 seconds. ⑥ Relaxation of pectoral muscles: Put your shoulders together to make the muscles around your chest tense and experience the feeling of tension. /kloc-relax after 0/0 seconds. Experience the feeling of chest comfort and relaxation. ⑦ Relaxation of back muscles: bend back hard, and try to make the chest and abdomen protrude to form an arch, and relax after 10 seconds. After 20 seconds, spread your shoulders back, let them close up as much as possible, and make your upper and lower muscles tense. Hold 10 second, and then relax. ⑧ Relaxation of shoulder muscles: Hang your arms above the handrails on both sides of the sofa, and lift your shoulders as far as possible in the direction of your ears. Relax after 10 second. Pay attention to experience fever and severe relaxation. 20% 4 ig, do the next move. Pet-name ruby arm muscle relaxation: put your hands flat on the sofa armrest, palms up, and make a fist to make your hands and forearms nervous. /kloc-relax after 0/0 seconds. Next, bend the forearm to make the biceps of both arms tense, and relax after 10 seconds. Then stretch your arms outward and tighten the triceps brachii vigorously, and relax after 10 second. ⑩ neck muscle relaxation: bend your head hard to make your chin against your chest, and relax after 10 seconds. Pay attention to experience the feeling of relaxation. Relax the head muscles; 1) Wrinkle your forehead, like the action when you are angry, keep your posture 10 seconds and relax; 2) Close your eyes and do eye movements. Turn your eyes to the left first, try to turn left, and relax after 10 seconds. Then make both eyes turn right as far as possible, and relax after 10 seconds. Then, turn the eyeball clockwise 1 turn, and then relax. Then, turn the eye shuttle clockwise 1 week and relax. 3) Wrinkle the nose and cheek muscles, hold for 10 seconds and then relax. 4) Close your lips and make them tense. Hold the posture 10 second and then relax. 5) Tighten the muscles of the lower back, keep posture 10 seconds and then relax. 6) Hold the upper retainer with your tongue, make it tense before your tongue, hold it for 10 seconds and then relax. 7) Swallow to tense the back and throat of the tongue, but be careful not to completely complete this swallowing action and keep it ... >>
Question 8: How to relax muscles after strenuous exercise ■ The best way to relax leg muscles is to continue to do moderate exercise every day. After exercise, you must pay attention to stretching and relaxing, especially the exercise parts. After going home, take a warm salt bath (hot compress is also acceptable), and then your hands will be sore (kneading is also acceptable) and have a full rest. After three or five days, it can almost be adjusted. ■ * * * The calf muscles can make the blood circulation of the calf poor because of standing for a long time, and relieve the pain of the leg muscles. When resting (supine), always keep the calf in a high position, and put a pillow or quilt under the calf to make the blood flow back like the upper body to prevent varicose veins, phlebitis, vasculitis and other diseases. ■ Soaking your feet with hot water before going to bed every night will also relieve the pain in your calves. Gently massage, rub, rub, press and pat. Take a bath in warm water. Rapidly pat the thigh muscles with your hands. Static stretching can also use drugs such as Yunnan Baiyao and safflower oil. ■ After running, you can relax your leg muscles by leg press's squat (lateral pressure and positive pressure) and high and high kicking. You should practice muscle training in fitness until it is sour, but it doesn't hurt. You should master the degree of acid and pain by yourself. After the exercise, you can relax by leg press, jumping, and pounding your thigh muscles with your hands. ■ Static stretching: Stretch the active muscles during exercise until they feel completely taut, and hold for 15 ~ 30 seconds. Static stretching can relax muscles and help relieve body stiffness and pain.
■ Finishing activities: generally, you can shake your arms, turn your waist and shake your legs. To promote blood return and actively relax muscles.
■ Massage * * *: Generally, it should be done 20 ~ 30 minutes after exercise. At first, you can do nudging, kneading, pinching, pressing and patting, accompanied by local shaking and passive activities.
■ Warm water immersion: Immersing in warm water at 30 ~ 400℃ has a calming effect on heart activity and nervous system.
■ Step 1: Keep your feet shoulder width apart, put your hands in front of your thighs, naturally hang down your arms, straighten your legs, and lower your waist until your hands are in the middle of your thighs (at this time, you can see the ground one meter behind you from the middle of your legs), keep your upper body posture still, and naturally shake your thighs with your hands, so that the muscles on the front side of your thighs can be fully relaxed. When shaking, the strength changes from small to large and then to small, and it is repeated many times. The second step is to lie on your back, bend your knees about 90 degrees, and shake your legs with the strength of your legs. The key point of exerting force is to make your knees do repeated actions of closing-separating-closing-separating, so as to shake the gastrocnemius muscles at the back of your thighs and calves and make them fully relaxed. If this action is done with the help of others rather than by yourself, the relaxation effect will be better. ■ Soak your whole leg in hot water at home (a little hot) or rinse it with hot water ... You can definitely relax your muscles ... If you shoot twice a day, find someone to help you lift your legs ... relax your legs and let him help you shake your legs ... It takes almost half an hour to get results ...■ Muscle relaxation is also the most commonly used professional relaxation method. Relax your head, frown hard, hold for 10 second, and then relax; Close your eyes hard 10 second, and then relax; Wrinkle nose and cheek muscles 10 second, then relax; Press your tongue toward the palate, make the tip of your tongue tight, hold it for 10 second, and then relax.
Relax the neck muscles, bend your head hard, try to keep your chin against your chest, hold it for 10 second, and then relax.
Relax the shoulder muscles. Put your arms flat on your sides, try to lift your shoulders up, hold for 10 seconds, and then relax.
The so-called relaxation refers to trying to experience the comfortable and relaxed feeling of muscles after tension, such as hot, sour and soft feelings. It takes about 15 to 20 seconds to feel relaxed at a time. ■( 1) Sit down easily. (2) Lift your arms parallel to your chest, make a fist, and tighten your hand muscles until you can't exert any more force. (3) Pay attention to your feelings at the moment. Your muscles will be tense and your hands will even tremble slightly. You may feel tension in your hands, wrists and forearms. (4) Keep this tight state for a few seconds, and then suddenly relax. (5) suddenly loosen the fist and let go of the nervous feeling. You may feel your hands suddenly relax, so please feel the pressure release from your wrists and forearms carefully. (6) Pay attention to the feeling of your hands when they are tight and relaxed. When you relax, do your hands feel tingling or warm? Does the tremor you feel when you are nervous disappear when you relax? (7) In this way, it extends to the muscles of other parts of the body in turn. Or you can start from scratch ... >>
Question 9: How to relax after track and field training is an important part of sports training. Only by adopting good methods to eliminate fatigue can we improve the training level and performance of athletes. In track and field long-distance running training, in order to make athletes achieve better results, it is necessary to adopt high-intensity and large-amount training, which brings some fatigue to athletes. How can athletes' fatigue be eliminated faster? In the practice of sports training in recent years, we often adopt the following methods:
First, the static tension relaxation method
Static stretching and relaxation begins with rest, slowly stretching the muscle ligaments of the body parts to be relaxed, and then resting for a period of time after reaching a certain level. After the long-distance running training, let the athletes do stretching exercises to relax their stiff and tired muscles, promote blood circulation and adjust their nervous psychology. For long-distance runners, stretching and relaxation exercises mainly include stretching and stretching of muscles and ligaments of shoulders, arms, back, vertebrae, waist, knees and ankles, with emphasis on stretching and relaxing psoas major, front and rear thigh groups, medial and lateral muscles and calf muscles.
Second, the conventional * * * relaxation method
First of all, let the athletes lie on the mat, relax, adjust their breathing, eliminate other thoughts and relax. The coach or other athletes let the athletes relax. * * * The sequence of body parts is shoulder, back, waist, thigh, calf and other rear muscle ligaments. Focus on relaxing the muscles and ligaments of the waist and thighs. Secondly, let the athletes lie on their backs on the mat, relax all over, and say "relax, relax ..." to relax the muscles and ligaments in the front thigh. Finally, the athlete's "Hegu", "Zusanli" and "Shenshu" points are pressed for about 30-60 seconds, and the whole body is over.
Third, relax the idea of law.
Sports recovery includes not only the recovery of athletes' physiological functions, but also the recovery of athletes' psychological functions. That is to say, in the process of relaxation and recovery, we should not only relax the athletes' physiological functions such as muscles, ligaments and internal organs, but also relax the nervous brain nervous system and nervous and tired psychology. The idea relaxation method we adopt is to let athletes relax physically and mentally, which can not only eliminate muscle tension and restore visceral function, but also make athletes adjust and relax psychologically, and finally produce the pleasure after sports training. Specific practices (also known as "three-line relaxation method") are as follows:
(1) Let the athletes lie on their backs on the mat, relax all over, adjust their breathing, eliminate distractions, concentrate, close their eyes slightly, and meditate in their brains: "1? I am very happy now and have completed the training task well. 2? I am very quiet now, and my whole body is relaxed and comfortable. 3? My brain is quiet and the function of my internal organs is restored. 4? I am very relaxed, my fatigue will be eliminated immediately, and my physical and mental energy will be restored. "
(2) Focus on your abdomen and imagine that you feel hot all over for an instant. A warm current enters the brain from Baihui point on the top of the head. This warm current goes down the top of your head, making your body feel hot wherever you go. There are three ways to relax:
The first line (both sides of the body): from Baihui point, along both sides of the head → two ears → both sides of the neck → two shoulders → two upper arms → two elbow joints → two forearms → hands, keep the middle finger "middle punch" point;
The second line (front): starting from Baihui point, along the front → front of neck → chest (heart, lungs) → abdomen (liver, spleen and kidney of internal organs) → front of two thighs → front of two knees → front of two calves → feet, and keeping the big toe "big pier" point;
The third line (behind the body): starting from Baihui point, along the back of the head → the back of the neck → the back → the waist → the back of the thigh → the knee → the back of the calf → the achilles tendon → the sole of the foot, and staying at Yongquan point.
Fourth, bath relaxation method
After practicing the above three relaxation methods, let the athletes take a bath in the bathroom. If there is no bathroom in the school, athletes can wash their bodies and feet with hot water before going to bed, especially their calves, and soak their feet with hot water. This can not only accelerate blood circulation and eliminate fatigue, but also make athletes feel comfortable and help them sleep.
Five, Chinese medicine methods to eliminate fatigue
In long-distance running training, athletes consume a lot of physical and psychological energy, which leads to physical and mental fatigue. From the perspective of traditional Chinese medicine, athletes' fatigue is due to the consumption of human qi and blood during exercise ... >>
Question 10: How to relax after strength training to make a heavier and faster punch? When the leg punches, the muscles are completely relaxed, and at the moment of contact with the object, the muscles tighten and the strength is released.