10 A simple way to relieve fatigue. Nowadays, people's life and work are under great pressure, and many people are often exhausted. Over time, it will in turn affect the efficiency of work and study, and people's physical immunity will also decline. The following is a simple way for 10 to relieve fatigue.
Simple ways to relieve fatigue 10 1 1, go to bed early 1 hour. Nowadays, many people are used to going to bed early in the morning. In fact, going to bed 60 minutes early at night is far more refreshing than waking up two hours late in the morning.
2. Take a nap for 20 minutes. A nap of about 20 minutes is ideal. For most people, an hour is a bit long. If you sleep too deeply, you won't sleep well at night.
3. Exercise your back. A strong back can make you work easier than others. The most effective way to exercise your back is to use paddles.
4. Exercise every day. Keep exercising every day, or run, walk or swim.
5. Do morning exercises for 5 minutes. Do push-ups and jumps after getting up, and punch in front of the mirror for only 5 minutes, which not only recharges the body, but also doubles the heat.
6. Get more sunshine. Sunbathing can increase the content of serotonin in the brain, improve mood and recharge the body.
7. Stand up and answer the phone. Standing by the phone can stretch your muscles, take a deep breath and let oxygen-enriched blood flow into your brain. This simple change can keep you energetic for several hours.
8. Sing while taking a shower. Singing loudly in the shower can promote the body to release endorphins, thus producing a feeling of happiness and reducing stress.
9. Laugh often and have fun. Laughter can exercise facial muscles, change your facial circulation and improve your concentration. People who maintain a happy mood every day are healthier and have a lower risk of cardiovascular disease and diabetes.
10, spend more time with friends and chat more. A study in the Netherlands shows that introverted and shy people are more likely to feel tired at work, while extroverts are more energetic. They can talk to their good friends about troubles, pressures and bad things, and you will feel relaxed when you say it all at once.
10 Simple ways to relieve fatigue II. Use your brain.
Sitting in a chair, pressing two ears with the palm of your hand, and tapping your brain gently with your index finger, middle finger and ring finger, you can hear the sound of banging. Play 10 ~ 20 times a day, which can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.
Second, practice your eyes.
When working with your eyes, look out of the window every half hour 1 minute, and then blink several times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.
Third, stretching
When the body is in a posture for a long time, the veins of muscle tissue will accumulate a lot of blood. At this time, stretching will promote the relaxation or contraction of most muscles in the whole body. In just a few seconds of stretching, a large amount of congestion is washed back to the heart, which can greatly increase the circulating blood volume and improve blood circulation.
Fourth, comb your hair.
Brush from the forehead to the top of the head to the back with a wooden comb, and gradually accelerate. Don't use too much force when combing, so as not to cut your skin. This can stimulate scalp nerve endings and head acupuncture points, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, which is especially important for mental workers.
Five, facial movement
During the break, open and close your mouth as much as possible to drive all the muscles on your face and even your scalp to do rhythmic exercise. It can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.
Sixth, gnash your teeth.
"gnashing teeth" can pull the muscles of the head, promote the blood circulation of the head, and then play a role in refreshing the brain and enhancing memory.
Seven, shake your head
Eight, quiet Vipassana
Close your eyes slightly and relax all parts of your body. With deep breathing, warm water vapor permeates the whole body from head to toe. Doing this 3 ~ 9 times will make you feel relaxed and comfortable, and the fatigue will disappear. Its purpose is to strengthen the exercise of internal organs.
Nine, scratching their heads
In the ear, there are also nerve endings of all human organs gathered in the ear. Rubbing ears can stimulate various organs through nerve endings, promote the circulation of blood and lymph and the metabolism between tissues, adjust the mechanism of human viscera, improve the body and achieve the function of strengthening the body.
Simple methods to relieve fatigue 10 3 (1) finishing activities
Finishing activities is a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should pay enough attention to it. After strenuous exercise, finishing activities can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. Completing activities can relax muscles and avoid affecting metabolic process due to local circulation disorder.
Finishing activities should include jogging, breathing gymnastics and stretching exercises of various muscle groups. Stretching exercise after exercise can eliminate muscle spasm, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also play a good role in preventing sports injuries.
(2) Sleep
Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitement process in the cerebral cortex is reduced, and the catabolism in the body is at the lowest level, while the anabolic process is relatively high, which is conducive to the accumulation of energy in the body. Adult athletes should sleep 8-9 hours a day during normal training.
During heavy exercise and competition, sleep time should be appropriately extended. Teenagers' sleep time is longer than that of adult athletes, and they must ensure 10 hours of sleep every day. If the training is arranged in the morning and afternoon, take a nap at noon (1.5 ~ 2 hours).
(3) Warm water bath
Taking a hot bath after training is the easiest way to eliminate fatigue. Warm water bath can promote blood circulation, regulate blood flow and strengthen metabolism, which is beneficial to the transport of nutrients and the elimination of fatigue substances in the body. Water temperature 42℃ time 10 ~ 15 minutes, no more than 20 minutes. After half an hour of training, you can also take a cold and hot bath. Cold water temperature 15C, hot water temperature 40C. Cold shower 1 min, hot shower for 2 minutes, alternating 3 times.
(4) Sauna bath
Also known as hot air bath or Finnish steam bath. It is produced in China, so it is often used. Sauna is to heat the air with an electric stove in a special cabin to create a high-temperature and dry environment. In addition to calming and congestion of muscles and joint tissues, it can also promote a lot of perspiration. Athletes in wrestling, weightlifting and other events often lose weight before the game. Sauna bath method is as follows:
1. Stay at 54 ~ 7 1C 10 ~ 20 minutes.
2. Stay in the environment of 100 ~ 120c for 5 ~ 7 minutes. Repeat 4 ~ 5 times. Take a cold shower 10 ~ 15 seconds at intervals, or take a warm shower for 2.5 ~ 3 minutes. After that, rest in the locker room for 5-7 minutes.
(5) steam bath
This is to introduce steam into a special cabin or closed room to create a high temperature and high humidity environment. Its function is similar to sauna, but it is more likely to cause physical fatigue than sauna. The method is as follows: stay at 40.5~46C for 20 ~ 30 minutes.
(6) Massage
Massage is an important means to eliminate fatigue. Among them, manual massage is the most popular method for athletes to eliminate fatigue, but due to the limitation of manpower, it can not meet the needs. Now, various methods have been developed to replace manual massage, such as:
1. Mechanical massage includes massage chair, belt massager, massage bed, roller relaxer and small massage equipment.
2. Hydraulic massage, such as pulse hydraulic massage machine.
3. Air pressure massage such as air pressure massage clothes, air pressure massage pants, foot air pressure massager, high and low pressure cabin, negative pressure cabin, etc.
(7) Physical therapy
Use phototherapy, wax therapy, electrotherapy, etc. It can promote blood circulation, accelerate the elimination of fatigue and the recovery of function, and has the effect of treating injuries.
(8) Oxygen inhalation
The effect of inhaling 2 ~ 2.5 standard atmospheric pressure hyperbaric oxygen in hyperbaric oxygen chamber has been initially confirmed. Hyperbaric oxygen can increase blood oxygen content, reduce blood carbon dioxide concentration, raise PH value and improve tissue oxygen reserve, and has obvious curative effect on extreme fatigue, muscle soreness, stiffness and acid-base imbalance caused by training.
Especially for boxing, wrestling, judo and other athletes who are often hit by the head, it has the effect of relieving headache and dizziness and improving sleep. Negative oxygen ions are also used to eliminate fatigue. Some people observe the effect of negative oxygen ions plus playing music to eliminate fatigue. It is found that it can improve the muscle strength of back muscles, improve cardiopulmonary function and increase hemoglobin concentration.
(9) Nutrition
The consumption of various nutrients increases during exercise, and timely supplementation after exercise is helpful to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. Should be fully supplemented.
(10) drug
In order to eliminate fatigue as soon as possible, some drugs can be used appropriately. Such as Huang Mao, Du Wujia and Shen Sanqi. All of them have the functions of regulating central nervous system, dilating coronary artery, invigorating qi and strengthening tendons, and have a certain effect on eliminating fatigue. Royal jelly, ginseng and pilose antler have good effects of nourishing blood and invigorating qi.
(1 1) Psychological rehabilitation
It can eliminate fatigue by regulating the function of cerebral cortex. Qigong, mindfulness, relaxation exercises and so on all belong to this category.