Step 2 supplement nutrition
? You need to eat a lot of carbohydrates within 2 hours after training. Carbohydrate intake can be used to restore muscle glycogen levels, so you should have a meal within 2 hours after training. But it doesn't mean eating a big meal, eating a healthy and nutritious meal and paying attention to the balance of vegetables.
? General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein. Such as eggs, canned tuna, peanut butter, whey protein powder, soybeans, yogurt and so on.
? Step 3 strengthen stretching
? We all know that stretching after training is essential. Mainly after training 12 hours, or when training other events the next day, stretch the muscles in the sore place.
? 4. Acidity training
? Acid excretion training is the training to eliminate excess lactic acid in muscles. Acid excretion training should be carried out 24 ~ 48 hours after exercise. At this time, if the muscles are still sore, acid discharge training should be carried out on the basis of excluding muscle strain and soft tissue injury. Slow muscle movement can increase the blood circulation in the painful part, especially in the deep part of the painful part, and remove the lactic acid accumulated in the leg muscles, so as to finally achieve the effect of relieving pain and improving the recovery speed.
5. Late massage
Do not massage the target muscles and soft tissues immediately after training. Massage immediately will increase the damage of muscle microstructure, increase the damage of the body and slow down the recovery.
Generally, massage is placed after 48 hours of training. If the trainer still feels leg muscle pain, it means that the trainer's ability to remove lactic acid is weak, and there is still lactic acid residue in muscle tissue. At this time, massage can be used for "acid excretion in vitro". Don't press the bone ends, soft tissues and so-called acupoints at the joints after exercise. The correct massage method needs to massage the muscle itself, and the principle is to push along the direction of the muscle. The effect of massage is that the whole body feels relaxed and comfortable.
? 6. Late hot compress
After 72 hours of training, the microstructure of general muscles is destroyed and healed. Through the previous method, the general muscle pain will disappear. But some people who don't exercise for a long time and have poor anti-lactic acid ability may still have pain. Use hot compress at this time. Hot compress can accelerate the blood flow and take away the metabolic products such as lactic acid remaining around the healing tissue, bring fresh blood rich in nutrition and oxygen to the target muscle, and provide more nutrition for excessive recovery.