Stretching: Stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and contribute to the recovery of spasmodic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.
Massage: Massage sore parts, relax muscles, promote blood circulation of muscles, help to repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen.
Hot compress: it is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness.
Extended information Long-distance running stovepipe should first pay attention to the running time, and it is best to reach 30 minutes to 45 minutes each time, so as to effectively burn fat, reduce whole body fat and naturally stovepipe. .
You should also pay attention to the speed of running, not the faster you can lose weight. Yuan said that the speed of running to lose weight should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220- age) × (60% ~ 80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. In this heart rate range, the effect of reducing fat is the best.
References:
Baidu encyclopedia-running