Relax, first of all, relax. A relaxed and cheerful mood will have a good promoting effect on the body, while a tired and depressed mood will make the body feel "tired". At the same time, you can do the following activities:

Static stretching: Stretch the active muscles during exercise until they feel completely taut, and keep 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 after 20 ~ 30 minutes of exercise. At first, you can do nudging, kneading, pinching, pressing and patting, accompanied by local shaking and passive activities.

Warm water immersion: immersion in warm water at 30 ~ 400℃ has a calming effect on heart activity and nervous system.

It should be noted that general muscle soreness and fatigue are actually beneficial-this proves that exercise has achieved results, and through rest, recovery and relaxation, physical fitness will be improved than before.

There are six taboos after fitness.

Proper intensity, proper method and reasonable arrangement of fitness exercise are beneficial to health, which has been recognized and accepted by more and more bodybuilders today. However, some people also exercise regularly and quantitatively, but they never get the benefits of fitness. Instead, they are troubled by some diseases. Tracing back to the source, this is mostly related to the practice of violating science after fitness exercise. Therefore, people should pay attention to the following six aspects after fitness exercise:

Avoid squatting and resting: if you squat and rest immediately after fitness exercise, it will hinder the blood return of lower limbs. Affect blood circulation and deepen physical fatigue. In severe cases, gravity shock will occur. Therefore, after each exercise, we should adjust the breathing rhythm, walk and swing our arms, do some relaxation and adjustment activities, and promote the blood of limbs to return to the heart, so as to pay off the "oxygen debt", speed up physical recovery and eliminate fatigue.

Second, avoid eating cold drinks: exercise often makes people sweat. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. But at this time, the digestive system of human body is still in a state of inhibition and its function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Three bogeys: eat immediately: when exercising, especially during strenuous exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced. The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. It takes 20-30 minutes to recover after the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.

Four taboos: sudden drop in body temperature: during exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you enter the air-conditioned room immediately after exercise, or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweaty, causing physiological disorders such as body temperature regulation and decreased immune function, which will lead to diseases such as colds, diarrhea and asthma.

5. No smoking: Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue. On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.

Six taboos "omit" relaxation and finishing activities: Practice shows that relaxation and finishing activities can not only restore the excitability of athletes' cerebral cortex, faster heartbeat and breathing frequency to the quiet state before exercise, but also help to restore muscle fatigue, reduce the discomfort of acid swelling, and avoid dizziness, fatigue, nausea, vomiting and dizziness after exercise and fitness.

Relaxation after fitness exercise is also called rest exercise. Professional athletes attach great importance to relaxation after training in order to strengthen the training effect. Relaxation can strengthen the quality of training and is a powerful guarantee for training plan. However, few people pay attention to the relaxation after mass leisure sports.

Seriously relaxing after exercise can make people have a process of buffering and sorting out from exercise to stopping exercise. Slow-motion stretching and proper breathing can gradually relax tense muscles, slow down tachycardia pulse and return to normal, raise blood pressure and restore excitement.

The content of total body relaxation should include upper limb relaxation activities: standing, upper limb leaning forward, shoulders and arms shaking repeatedly until the fever stops. Lower limb relaxation exercise: supine, leg lifting, flapping, massage, shaking the inner thigh, front side, back side and back side of the calf, and buttocks, abdomen and side waist. Embrace your knees and relax: hold your knees with both hands, squat down, lower your head, and vibrate up and down repeatedly until the lumbar spine is hot. Full-body rest exercise: stand, bend your knees, put your hands on the ground in front of you, make full use of your breath, inhale deeply into your chest, and "hold your breath" (that is, don't breathe, don't hold your breath) and exhale slowly into your abdomen (that is, Tian Chan). Repeat this several times, and at the same time, slowly lift the upper limbs upright until the pulse returns to the normal pulse before exercise.

Choosing the right relaxation method and fully ensuring the relaxation time will get twice the result with half the effort. If you need to lose weight in lower limbs, you can do lower limb relaxation exercise after aerobic exercise for one hour (the method is the same as before). Lying on your back changes the gravity of the lower limbs and improves the blood circulation of the lower limbs. If you continue to relax for more than 10 minutes, the energy supply of excess fat in the body can reach 65%-90%, or even more than 90%. Because of gravity, the blood circulation of lower limbs is better than that of upper limbs. At this time, the consumption of body fat is mainly completed by excess fat such as thigh, abdomen, side waist and buttocks.