Question 1: How to relax thigh muscles after running? If you are running, you can use jogging as a warm-up activity at first, and then you can gradually increase your speed. Running for more than 30 minutes belongs to aerobic exercise, which can play a good role in losing weight. You can look at those marathon runners. Their legs are very slender, so running won't make their muscular legs thick.

Stretching after exercise can play a good relaxing role, and various leg press movements can relax thigh muscles.

Question 2: How to do leg relaxation correctly after running? I know this. After running, put your leg on the table, gently pat both sides of your thigh and calf with your fist, and change the other leg after 5 minutes. Every day, the muscles on the legs will fade ~ ~ ~

I hope your legs will become beautiful and slender in the near future ~ ~ ~

Question 3: How to relax your legs after running? Shake it a few times, then hit it from the thigh to the calf with a hollow fist.

Question 4: How do girls relax their legs after running? This is an athlete's suggestion:

I am also an athlete. ...

According to your situation, I think ... you can walk to the classroom ... but don't walk too fast. ...

Soaking feet and legs after exercise is very good ... but you must use hot water ... not too hot ... just soak your feet below your knees ... and use them immediately after soaking. ..

If you study at night, you can also * * * ... You can kick the other leg with one foot ... in turn ... This is the method I used at that time. ...

Just go back to the wall at night ... it takes about 15 minutes ... it's best to do scissors leg movements ... that is, spread your legs in the air ... well, I don't know if you can understand ... and then slowly put them down when you come down. ...

Oh ... and ... there is another best way ... that is, you can wear varicose socks when exercising ... just wear the kind of calf ... You have to buy a certain quality to be effective ... I have been wearing sportswear since college ... It can be said that ... except sleeping, I have worn ... the ugly leg shape in high school has been improved ... and it is not easy to be stiff when wearing exercise legs ... .....

Question 5: How to relax leg muscles after running? Sit at the same length as the calf, make the thigh parallel to the ground, and beat and knead the leg muscles with your hands until you feel the muscle stem completely relaxed.

Question 6: Do you want to relax your thigh muscles with a hot towel or an ice towel after running? Most people will have muscle soreness after exercise 12 to 48 hours. If people without exercise habits train for the first time, this kind of pain will be more obvious. The scientific name of this kind of soreness is delayed muscle soreness. It is caused by lactic acid accumulation and muscle microstructure destruction.

Lactic acid accumulation is caused by lactic acid in glycolysis metabolism in strength training; The destruction of muscle microstructure will heal in the recovery period after training, and the healed muscle will become thicker than the original muscle fiber. This is called the principle of excessive recovery, which is the driving force of muscle growth.

Due to the damage of muscle microstructure after training, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure. After intensive training, if you take a hot bath, you will feel more sore the next day than taking a cold bath. At the same time, hot bath accelerates the metabolism of muscle tissue, and the training before hot bath has consumed a lot of muscle glycogen, and then using hot bath to continue to accelerate metabolism will aggravate people's fatigue and even lower blood sugar. Taking a hot bath after training will aggravate people's fatigue and make them feel sleepy obviously. And cold water bath or warm water bath, people's fatigue is obviously reduced.

Therefore, it is best to take a cold bath after training, or apply cold compress around the active muscles.

1, early cold compress

Train the target muscle with an ice pack immediately after heavy exercise training, usually for 10 to 15 minutes. The ice pack is separated from the skin with clothes or towels to prevent frostbite. Or take a cold bath The national weightlifting team has a special ice and snow room in the heavy sports hall of the General Administration of Sport. After heavy training, the players of the national team wear * * * directly into the ice and snow room with the temperature set at 0 degrees in order to speed up their recovery.

2. Nutritional supplement

Eating a lot of carbohydrates within 2 hours after training can restore the level of muscle glycogen, so eat a meal within 2 hours after training.

General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein. Supplementary cheap protein food includes:

1. egg

Rich in high-quality protein and cheap, it is worth mentioning that an egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs the first choice for muscle recovery after training.

Cost calculation: Based on the average price of Beijing wholesale market in June 5438+February, one kilogram of eggs is about 8 yuan, and there are about 16 eggs per kilogram, so the average egg is about 120g protein/10 yuan.

However, we should pay attention to the high content of protein in eggs and slightly higher cholesterol in yolk. The number of eggs should not exceed 2 per day.

If you buy 20 egg whites with two yolk records at 10 yuan to avoid eating less yolk, you can get about 72 grams of protein/10 yuan.

2. canned tuna

What are the ready-to-eat high-protein and cheap seafood? Canned tuna is the first choice. 140g canned tuna contains about 30g of protein.

Cost calculation: every 300g is about 10 yuan, that is, 10 yuan can buy about 64 protein. The canned tuna is about 64g protein/10 yuan.

3.peanut butter

Studies have shown that peanuts contain higher plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, peanut butter wins in terms of low price under the same protein content.

Cost calculation: 20 yuan buys about 500g peanut butter, and each 100g peanut butter contains 25.2g protein. Peanut butter is about 63g protein/10 yuan.

Also note that peanut butter is a high-fat food.

4. Whey protein powder

Whey protein powder may be the most cost-effective way to increase protein in diet. They provide ideal amino acid components for muscle building, strength training and recovery after loading. Whey protein can be quickly digested and absorbed, and can quickly provide substances needed for muscle growth after training.

But because whey protein is separated from milk, it will contain lactose. If you are lactose intolerant, your body will not be able to metabolize lactose completely, which will lead to allergic symptoms and even diarrhea.

Cost calculation: 5 kg in 500 yuan. That is, 500 yuan 2250g whey protein powder. According to the calculation that every 100g whey protein powder contains 80g protein. Whey protein powder is about 36g protein/10 yuan.

5. Soybean

Beans are cheap, high in dietary fiber and rich in protein. Every 100g soybean or black bean contains about 36-38g protein.

Cost calculation: Take soybean as an example. Buy about 500g for 3 yuan.

Results: The soybean was about 600g protein/10 yuan.

Tip: Soy protein ... >>

Question 7: How to relax leg muscles the fastest after running? Jogging can be used as a warm-up activity at first, and then you can gradually improve your speed. Running for more than 30 minutes belongs to aerobic exercise. Stretching after exercise can play a good relaxing role, and various leg press movements can relax thigh muscles.

Question 8: How to relax calf muscles after running? Generally, calf traction is used to relax calf muscles.

1, gastrocnemius traction at the back of calf

The starting position is push-ups with both arms on the ground. The instep of one foot is placed on the other leg, and the heel of the supporting foot is pressed hard to the ground. Keep 15~30 seconds when there is pulling feeling, and repeat 2-4 groups.

2. Traction of soleus muscle at the back of calf

Stand on the front and rear feet, then slowly squat down until the hind legs and calves feel traction, and keep 15~30 seconds.

3, calf lateral muscle traction

Sit in a sitting position, with one leg raised, hands on the outside of your feet, so that your feet are slightly turned inward, and then straighten your knees as hard as possible. When you feel the feeling of pulling on the outside of your calf, pull 15~30 seconds.

Question 9: How to relax and recover your legs and friends after a long run? In fact, leg soreness is normal, but I can help you solve the problem of sore and numb heels.

First of all, don't sit or squat after running, so your blood won't circulate to the lower body quickly.

Walk slowly for 5~ 10 minutes after running, and don't stop immediately.

In addition, don't drink plenty of water immediately after running, which will increase the burden of body metabolism.

It can stretch ligaments and relieve pain.

I hope my answer is helpful to you!

Question 10: What can I do after running? Skinny running can really achieve the effect of stovepipe ~ ~ ~ But once it is overdone, it will make your calf grow muscles, which is not good ~ ~ ~

Here: I'll give you some advice ~ ~ ~ Change the walking step to brisk walking ~ ~ This will not only achieve the effect of stovepipe, but also won't make the calf grow muscles ~ ~ ~ I hope you can stick to it?