Avoid becoming a couch potato
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But if you don’t have enough time to rest and recover, you will get sick and hurt
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Whether it’s after running training or after a marathon race has crossed the finish line, you should stretch and rest
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Don’t just want to be the guardian of couch and TV immediately after running
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However, for runners preparing for training, it’s better not to rest more than two days a week, unless you are a novice or older, because your body needs to maintain a certain amount of exercise
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So that you can smoothly supplement after running, increase physical strength and muscle strength
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You can use your own weight and a cylindrical foam shaft to massage yourself to relieve tension fascia and increase blood flow and soft tissue circulation
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In addition to increasing muscle recovery, you can also share family happiness with your family
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Make sure your food is full of protein, small amounts of carbohydrates and fat, and plenty of water
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Eat the right food
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The front and rear body pulled up to make the foam shaft roll between the ankles and knees
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After training or competition, it is recommended to wear compression leg sleeves, and then take your family to shopping malls
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3
Generally speaking, you can run for two days and rest for one day, or run for three days and rest for one day
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2
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No matter whether you sweat or not, you should change clothes or shoes
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Generally, the body will repair itself within 24-48 hours
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Eat healthy food, and eat within 30 minutes of the completion of the fort
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The muscles of the human body after more intense exercise, there will be some small damage and pain
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Some people like to run every day, some like to stack the amount of running, some like to pursue speed, some like to run according to their nature
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the buttocks myofascial loosening slightly tilting supine, the foam shaft placed on the lower back, the soles of the feet supporting, the body weight placed on the shaft, with the foam shaft as the fulcrum, making the shaft roll between the upper part of the buttocks and the lower back.
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3
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Finish your feeding within 20-30 minutes after running
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2
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The legs were crossed so that the ankle was placed on the foam shaft, and some of the weight fell on the shaft
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Therefore, it is absolutely necessary to take off the wet clothes and change them
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Don’t eat fast food as a supplement, and don’t eat chocolate bars to restore your strength
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4, do not immediately massage or foam shaft training after running, do not immediately use roller or massage after running, after running, the body will show a weak inflammatory phenomenon, which is caused by the stimulation of training
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You should do more activities
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Don’t add food randomly
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Let’s see how Janine Chang, who has a pair of slender legs, relaxes his legs with foam shaft: 1
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the lateral fascia of the thigh relaxes on the ground side, and puts the outer side of the right thigh on the foam shaft; the two hands support the body to control the movement of the body, so that the foam shaft can roll between the thigh root and the knee
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After walking again, it is necessary to relax with foam shaft, because the foam shaft can not only extend muscles and tendons, but also remove soft tissue adhesions and scar tissue
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Standing, walking or doing a little simple and gentle stretching can help blood circulation, take away the body’s metabolic waste and help you recover
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Sleep and rest are good recovery means, if you can massage twice a month is better
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But apart from these two, what should a runner do or shouldn’t do? Change clothes and shoes immediately after training or competition
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No matter which one is, as long as their own body permits, there is no problem without injury
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Alternate legs
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You should not rush to eliminate lactic acid or massage, first do some simple exercises or walk, let the body gradually recover, then massage
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Even if you really want to run every day, it’s best to control your enthusiasm
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After running, change a pair of slippers or sandals so that your feet can relax
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the calf myofascial loosened the support of both hands
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You may have some recovery food ready before training or competition
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On the one hand, clothes that are a little damp are easy to be infected with bacteria or viruses, and even in hot summer may make you cold
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Note that you can adjust the position of the braces to control the weight of the body falling on the foam shaft and play different relaxing effects
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In general, it is best not to train hard for two consecutive days
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