Latin dance is a popular folk dance, characterized by casual, leisure and relaxation, and there is a lot of room for free play. So what are the ways for dancers to relax after Latin dance training? Let me share some relaxation techniques with you.

First, the static tension relaxation method

Static stretching and relaxation is to slowly lengthen the musculoskeletal ligament of the body part to be relaxed from the rest state, and then rest 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 relaxation of psoas major, front and rear thigh groups, medial and lateral muscles and calf muscles.

Second, the conventional massage relaxation method

First of all, let the athletes lie on the mat, relax, adjust their breathing, eliminate other thoughts and relax. Coaches or other athletes massage the athletes to relax. Massage body parts in the order of shoulder, back, waist, thigh, calf and other rear muscle ligaments. Focus on relaxing and massaging the muscles and ligaments of the waist and thighs. Secondly, let the athletes lie on their backs on the mat and relax and meditate? Relax, relax, relax the muscles and ligaments in the front thigh. Finally, click on the athlete? Hegu? 、? Zusanli? 、? The sacred tree? Press three points for about 30 ~ 60 seconds at each point to end the whole body massage.

Third, relax the idea of law.

Sports recovery includes not only the recovery of physical function of sports mobilization, but also the recovery of athletes' psychological function. 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 fatigue 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 happiness after exercise training. Specific practices (also known as? Relax on the third line? ) as follows:

(1) Let the athletes lie on their backs on the mat, relax all over, adjust their breathing, eliminate distractions, concentrate and close their eyes. 1 I am very happy now, and I have completed the training task well. I am very quiet now, and I feel relaxed and comfortable all over. My brain is quiet and the function of my internal organs is restored. I was relaxed, my fatigue was eliminated immediately, and my physical and mental energy was restored. ?

(2) Focus on your abdomen and imagine that you feel hot all over for an instant. There is a warm current overhead? Baihui? Acupoints enter the brain, and this warm current goes down the top of the head, and the body feels hot wherever it goes. There are three ways to relax:

The first line (both sides of the body): from? Baihui? From one o'clock, along both sides of the head? Two ears? Both sides of the neck? Two shoulders? Two upper arms? Two elbows? Two forearms? Hands, meaning to keep the middle finger? Zhongchong? Point;

The second line (front): from? Baihui? From one o'clock, along the front of the face? In front of the neck? Chest (heart, lungs)? Abdomen (visceral liver, spleen, kidney)? The front of both thighs? Two knees? The front of both calves? Two feet, big toes? Datun? Point;

The third line (behind the body): from? Baihui? Starting from this point, along the back of the head? Behind the neck? Back? Waist? Hip? Behind the thighs? Two knees? The back of both calves? Two achilles tendons? Two feet, deliberate defense? Yongquan? Cave.

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, the fatigue of athletes is caused by excessive consumption of qi and blood during exercise. In order to eliminate fatigue as soon as possible, accelerate the metabolic function in the body, and restore the athletes' physical fitness to the original level, besides proper water and food, qi and blood must be supplemented. Chinese medicine believes that qi and blood, one yin and one yang, are interdependent. Qi Shuai is blood, and blood is the mother of qi? . And put forward the theory that the heart governs blood, the lung governs qi, the main reinforcement of the liver, the spleen governs meat and the kidney governs bone. According to the theory of traditional Chinese medicine, we let athletes drink traditional Chinese medicine decoction which can replenish blood and qi, liver, spleen and kidney, and accelerate the elimination of athletes' physical and mental fatigue. The traditional Chinese medicine decoction we prepared has no irritating ingredients, and the formula has been identified and prepared by Chinese medicine experts. The main ingredients are Ginseng, Angelica sinensis, Atractylodes macrocephala, Lycium barbarum, Poria, Paeonia lactiflora, Eucommia ulmoides, Jujube and so on. Let athletes drink 200 ~ 300ml of Chinese medicine decoction once a day in the morning and evening. Through the observation of sports practice in recent years, it is found that letting athletes drink traditional Chinese medicine decoction of enriching blood and benefiting qi, softening liver and invigorating spleen and tonifying kidney can improve athletes' physical fitness and eliminate athletes' physical and mental fatigue in a short time. Essence, qi and spirit? Everything is booming. Especially after high-intensity and high-intensity training, letting athletes drink Chinese medicine decoction can really eliminate fatigue as soon as possible.

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