What method can relieve fatigue quickly and effectively? 1, health massage
The common skills of health massage to relieve fatigue are shaking, massage and acupuncture. Among them, shaking is the most fundamental posture. If you feel muscle strain after exercise, you can shake your limbs rhythmically. Of course, you can shake when you stand up or lie flat on a cotton pad. It's a prone position, so you can raise your legs a little and shake them, which is beneficial to the venous blood flow of your legs back to the cardiovascular system, and then help to relax the joints and muscles of your limbs reasonably. Usually a few minutes of shaking can achieve effective relaxation.
After shaking and relaxing, you can sit down and massage the sore muscles with kneading and flapping skills, then massage one side with your hands and then massage the other side. If you have a certain understanding of human meridians and acupoints, you can also carry out acupuncture and health massage, which can help the whole body relax more purposefully and eliminate exercise fatigue.
Step 2 eat moderately
A large amount of kinetic energy consumption of the body is also the primary cause of exercise fatigue. After exercise, eating at the right time can replenish the body with kinetic energy, which also helps to restore vitality and eliminate fatigue. Protein, vitamins, sugar and salt should be the main nutrients after exercise. Fruits and vegetables, chicken breast, beans and healthy drinks containing electrolyte solutions are all good sports and fitness ingredients.
Pay a little attention to the time of eating. In the case of just finishing exercise, all local organs of the body are in a state of relative excitement. Eating at this time is not conducive to gastrointestinal digestion and absorption. It is best to eat at least half an hour after exercise, which can improve the efficiency of digestion and supplement the body with sufficient nutrition and kinetic energy.
3. Sleep quality
In deep sleep, the body has the strongest ability to resume work. If you feel tired after exercise and fitness, a good sleep is a better way to relieve fatigue.
Normal sleep time of 7 to 8 hours is enough for ordinary people. After completing a lot of physical exercise, physical fatigue is obvious. Sleep time can be reasonably increased to 8 to 9 hours to assist body repair. The normal sleep time of many athletes is very long, and Gu Ailing needs to sleep 10 hours every day.
High-quality sleep quality should not only ensure enough sleep time, but also ensure enough sleep. Bathing or soaking feet with mugwort water is helpful to improve the quality of sleep, because boiling water can promote blood circulation, accelerate metabolism, accelerate the discharge of waste in the body, and help relieve fatigue. The soaking temperature does not need to be too high, just 40 to 45℃, and the time is not easy to be too long, and 30 minutes is the most suitable. However, it should be noted that it is not necessary to take a hot bath immediately after exercise, which is very easy to damage the blood circulation system, aggravate cardiovascular pressure, and is very easy to get dizzy.
Exercise focuses on perseverance, and relieving fatigue immediately and efficiently after exercise will not only help restore vitality, but also improve the driving force of exercise, and prepare for the next exercise in advance with full blood and vitality. After exercise, health massage, moderate diet and adequate sleep are all good ways to eliminate fatigue. Why don't sports fans try it?