How to rest muscles after bodybuilding? You must do enough warm-up exercise before strenuous exercise. This exercise can help us to exercise well, and exercise can relieve our mood. If you want to exercise yourself, you can consider this exercise. Let's share the benefits of how to rest muscles after bodybuilding.
How to rest muscles after bodybuilding? Don't rest immediately after exercise.
It can be recovered through some conversion activities, such as finishing activities after exercise, physical and mechanical relaxation massage, psychological relaxation and so on. Closing activities include deep breathing, jogging, relaxing and swinging limbs. It can make the human body change from strenuous activity to normal quiet state, make venous blood return to the heart as soon as possible, accelerate the recovery of the whole body, and prevent the occurrence of adverse phenomena such as acute cerebral anemia and blood pressure reduction.
Massage each other and learn from our school.
It is usually done 20-30 minutes after exercise or while sleeping. Massage can discharge or transform lactic acid in muscle Lb as soon as possible, so as to relax muscles and eliminate fatigue. When massaging, it starts from gentle pressure and gradually transitions to massage, kneading, pressing and patting; Massage parts range from calf and thigh to waist and back, from hand, forearm and upper arm to chest; You can massage with some massagers.
Ensure adequate sleep.
When sleeping, the balance of pH in the body will be quickly restored, the nervous system will be repaired, and the recovery and growth of muscles will also occur during sleep.
supplement nutrition
It is necessary to properly strengthen diet nutrition and supplement vitamins. Diet adjustment after bodybuilding training is the best guarantee to insist on training. The main means to promote recovery is to eat foods containing vitamin B and vitamin C. Vitamin B helps to absorb protein and various amino acids, and vitamin C helps to improve the immune system and prevent colds, pharyngolaryngitis and various infections.
Bodybuilding training is intensive and consumes a lot of energy, so we must pay special attention to the recovery after training. Generally speaking, when the body gets good nutrition and rest, it takes 18 hours to recover to 90%, and it takes 72 hours to fully recover. If you recover completely after exercise, there will be symptoms such as muscle stiffness, excessive fatigue, easy anger, poor sleep, joint pain, headache and nausea, listlessness, etc., which will greatly reduce the enthusiasm of training and fail to achieve good training results. Therefore, recovery after fitness is very important. The following aspects should be paid attention to when recovering muscles after exercise:
Take a hot bath.
Warm bath has a calming effect on cardiovascular system and central nervous system, which can promote blood circulation, eliminate waste in leisure, eliminate muscle tension, alleviate the feeling of acid disease and accelerate the recovery of the body. You can take a warm bath 2 minutes after bodybuilding training, and the water temperature is controlled at 30 ~40 degrees Celsius.
How to rest muscles after bodybuilding 2. Two ways to eliminate and relieve muscle soreness after exercise.
The first method is aerobic exercise after muscle soreness.
As mentioned above, long-term aerobic exercise is beneficial to the automatic decomposition of lactic acid produced in the body and the generation of energy, thus reducing the accumulation of lactic acid in the body and eliminating and relieving muscle soreness after exercise.
The second method is effective stretching after muscle soreness.
The principle of eliminating and relieving muscle soreness after exercise is to disperse lactic acid which is gathered together to hinder blood circulation, so as to eliminate and relieve local muscle soreness. This kind of muscle stretching requires the practitioner to know how to stretch the whole body muscles.
Muscle pain after exercise is not serious. Sometimes it's just a lack of exercise, so don't worry too much. There are also many ways to relieve muscle pain after exercise, and the effect varies from person to person. Generally, aerobic exercise or massage is used. You might as well try.