Massage can not only promote the conversion of excitement and inhibition in the cerebral cortex, restore the normal energy supply of nerve regulation, but also promote blood circulation, strengthen local blood supply and eliminate fatigue
.
In addition, after long-distance running activities, you should appropriately eat more alkaline foods, such as kelp, laver, all kinds of fresh vegetables, fruits, bean products, milk and animal liver rich in fat soluble vitamins and iron
.
Massage is a common means to eliminate fatigue
.
It is mainly used to eliminate muscle stiffness and local fatigue
.
The time should be 10 ~ 15 minutes, not more than 20 minutes, so as not to aggravate fatigue
.
Warm water bath can stimulate vascular expansion, promote metabolism and blood circulation, and is conducive to the transportation of nutrients and the elimination of metabolic substances in the body
.
It can ensure the continuous exercise and improve exercise ability
.
Manual massage is divided into whole-body massage and local massage
.
Click the figure below to buy avocco hummingbird colibripro running shoes professional edition, wide shoe last Low drop upgrade ess midsole anti twist sheet, always let the soles land smoothly, upgrade the heel support sheet, and greatly reduce the chance of ankle contusion
.
In summer or when you sweat a lot, you should supplement minerals and water in time
.
After running, pay special attention to supplement energy and vitamins, especially sugar, vitamin C and B vitamins
.
After digestion and absorption by human body, these foods can quickly reduce blood acidity, neutralize and balance to weak alkalinity, which is conducive to the elimination of fatigue
.
In addition, it should be noted that it is not appropriate to take a warm water bath immediately after exercise, but should rest for more than 40 minutes and take a water bath after the body calms down
.
When sleeping, you should pay attention to creating a quiet and airy environment, which is conducive to improving the quality of sleep
.
Organize exercise and stop suddenly after strenuous exercise, which will affect venous blood reflux, reduce blood pressure, and concentrate a large amount of blood in the legs, causing adverse reactions in the brain
.
It is designed for male runners in multiple sizes, six colors, ultra-light and ultra-thin fabric, moisture absorption and quick drying, no side seam process, lighter and more durable
.
2
.
The time is 10 ~ 15 minutes
.
Graphene bacteriostatic lining is added separately to keep wearing without peculiar smell
Generally, the main methods to eliminate fatigue after running are as follows: 1
.
Starting from a comfortable sports belt, the artifact with small volume, large capacity, waterproof and sweat proof, moisture absorption and quick drying to improve sports happiness is fashionable and beautiful
.
Click the figure below to buy Hales 777s professional racing marathon running shoes immediately
.
You should choose to eat nutritious and digestible food, eat more fresh vegetables and fruits, and eat less fried and processed food
.
Click the figure below to immediately rush to buy miles professional sports running socks to absorb sweat, drain moisture and prevent peculiar smell Good air permeability Wear resistant and comfortable without grinding feet The activity price of the same money for men and women is 19.9 yuan 2 pairs to send, 1 pair to send and 3 pairs to send Buy 5 get 3 actual 8 pairs, click the figure below to rush to buy immediately“
.
Therefore, finishing exercise should be done after exercise
.
Finishing exercise is called an active way of rest, including jogging, various joint exercises and stretching exercises of each muscle group
.
5
.
2
.
The experience price of fans’ welfare: only 69.9 yuan for a comfortable exercise
.
4
.
Reasonable diet and reasonable nutrition are important means to eliminate fatigue or prevent fatigue
.
Massage in the general sense refers to manual massage
.
Warm water bath after running is a simple and easy way to eliminate fatigue
.
Generally speaking, adults should have 8 hours of sleep every day, and teenagers should sleep longer, especially after large amount of exercise and running practice
.
The temperature of warm water bath should be 40 ℃± 3 ℃, and the temperature should not be too high
.
It can be regarded as a part of finishing activities
.
Psychological relaxation psychological means are also one of the important ways to speed up the elimination of fatigue after running
.
On the basis of the red model, the blue long-distance running artifact is on sale today, so as to wear it to the explosion! The original price is 699 yuan and the special price is 299 yuan
.
It is important to eliminate fatigue in time after running
.
The original price is 598 yuan, but it is only 138 yuan for a limited time
.
After running, the body will feel tired, which mainly shows that the muscle strength decreases, the contraction speed slows down, the muscles become stiff, swollen and painful, the movements are uncoordinated, the brain is slow to respond, and the attention is not focused
.
Doing joint exercises and stretching exercises after running can relax tense muscles, improve muscle blood circulation, reduce muscle pain and stiffness, eliminate local fatigue, and also play a good role in preventing sports injury
.
6
.
mainly through induced language and self suggestion, the muscles can be relaxed, and the functions of nerve, respiratory and circulatory systems can be rapidly improved and restored, So that the fatigue of the body can be eliminated as soon as possible——————— Recent hot running gear recommendations——————— Miles waterproof surround storage sports waist bag The original price is 129 yuan
.
It adopts 360 ° honeycomb breathable mesh, Breathable and heat dissipation ergonomic design, using health technology cushioning technology, the sole is added with wear-resistant rubber and more grip, and the arch is equipped with energy transmission system, which has both cushioning and rebound effects
.
Good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and restore physical strength
.
Whole-body massage should be carried out 2.5 ~ 3 hours after training; Local massage can be carried out during or after training, and can be carried out among peers
.
The commonly used psychological means include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, qigong, etc
.
Click the small program below to buy immediately
.
If we do not eliminate fatigue in time, it will lead to the accumulation of fatigue, sports injury, mental burnout, loss of passion for exercise, and serious over training
.
Note: This is a special event, and non quality problems are not refunded or replaced! Mind those who shoot carefully! Xboi-g third-generation two-way wet and fast drying sports T-shirt set first of all, its price is very close to the people, and the original price is 199! Limited time discount as long as 99 yuan a set! One more set of fan welfare! 99 yuan for 4 Black technology sportswear! Click the figure below to buy black technology ice silk traceless bacteriostatic sports underwear immediately
.
It is suitable for sports, fitness, daily work and commuting
.
3
.
In addition to manual massage, there are special vibration massage, air pressure massage, water massage, etc
.
Jogging after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to the elimination of lactic acid, a metabolite in muscle
.
During human sleep, most of the cerebral cortex is in a state of inhibition, the excitation process is reduced, the catabolism in the body is at the lowest level, while anabolism is relatively active, which is conducive to the accumulation of energy in the body and the comprehensive recovery of various organ systems
.