Massage the legs after exercise is to speed up blood circulation, reduce muscle soreness caused by lactic acid, help muscles recover better, and lay the foundation for the next training. In fact, it is good to simply massage yourself or soak in hot water. The easiest way is to stretch, so that the muscle lines of the legs will become longer and look better. Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing.

The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When rubbing, first rub the big muscles, then rub the small muscles, first rub one side, then rub the other side. If that's the case, just push each other around and rub all over. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.

We can generally adopt the following methods:

1, static tension; Stretch the muscles that are active in exercise until you feel completely tight, and hold 15 to 30 seconds. Static stretching can relax muscles, help eliminate lactic acid, and help relieve body stiffness and pain.

2, finishing activities: generally you can shake your arms, turn your waist, shake your legs and so on. It can promote blood return, improve blood supply, relax muscles actively, and gradually restore the body to a quiet state.

3, massage: generally should be carried out after 20-30 minutes of exercise. At first, you can gently push, rub, rub, press and knock, and at the same time, with local shaking and passive activities, you can massage each other or the athletes themselves. Massage after exercise can improve and regulate the function of central nervous system, transform and excrete lactic acid, and eliminate fatigue.

4. Soak in warm water; Soaking in warm water of 30-40 degrees can keep the skin clean, remove dust, dirt and sweat, have a calming effect on heart activity and nervous system, and make people refreshed, thus accelerating the elimination of fatigue.