This can help discharge the liquid that may accumulate in your legs, effectively reduce muscle swelling and slightly stretch your hamstrings
.
Recovery is a very important part of players’ training plan
.
In addition, in the process of low-intensity exercise, it can make the leg blood flow around the body, help to remove the metabolic waste in the muscle and help the recovery process more smoothly
I don’t do it until before going to bed, because he thinks it’s necessary to give the muscles time to recover after training
.
Low intensity active recovery generally speaking, it is believed that rest and recovery mean not exercising as much as possible
.
VIII
.
If you like, please share it with runners
.
National exchange group
.
If you have just completed a long-distance training, please lean your legs against the wall and lie down
.
For amateurs, it’s a good time to get together with friends after the game
.
In short, if you want to recover and exercise more efficiently, you need to ensure good sleep quality on a daily basis
.
III
.
Second, lift your legs well
.
During training, the body is in a state of stress and muscle tension
.
VII
.
Ten, let the mind rest
.
If you run in Shengze area, you can join 2
.
Try to wear compression clothes and pants
.
9
.
The recovery of mind and spirit is more important
.
When you go back to the training ground, you will find that the mental and physical strength have changed to varying degrees
.
In addition to reducing sports injuries, it can also make muscles more flexible in the process of sports, so as to improve sports performance and reduce muscle stiffness and pain after sports
.
Therefore, it is necessary to replenish necessary water and electrolyte during rest
.
replenish water and electrolyte although most people replenish water during exercise, the body is likely to be dehydrated after long training and hot weather, which will slow down the recovery process
.
He won’t stretch immediately after riding
.
Have a good sleep
.
Five Self Massage Relaxation although arranging a professional private exercise massage once a week is a great plan, not everyone has the time and money
.
dynamic and static stretching through dynamic and static stretching, it can keep muscles soft and in good condition
.
Although there is no conclusive research to prove that it is effective for the recovery after exercise, the purpose of wearing compression clothes and pants is to increase blood flow, reduce swelling and pain after exercise
.
Many people who compete or train make a mistake – they don’t recover enough
.
Vi
.
–
.
If your brain feels dizzy or nauseous after exercise, this method will also allow blood to flow back to your brain and help you effectively recover from physical fatigue
.
Click the blue word above and remember to pay attention to us! When you are preparing for a long distance or marathon, there are many exercises that will continuously accumulate muscle fatigue, even the relaxed and low-intensity training mode is no exception
.
When you don’t give your body enough time to repair damaged muscles, you won’t be able to become stronger during the game
.
Shengze running group join the group to run and look forward to your joining (please reply to the key in the official account, enter the group and add WeChat to the group)
.
During deep sleep, the body will secrete a large amount of growth hormone to stimulate muscle growth and repair
.
James said that he is used to doing some warm-up actions before riding
.
He said that he was used to wearing compressed clothes or socks within a week after the competition to make the muscles recover more effectively
.
At this time, the fascia or foam roller can be used to help the body’s myofascial relaxation, accelerate the aging of waste discharge, reduce inflammation and promote blood circulation
.
Thank you for reading this article
.
However, in some cases, such as the days after the competition, you can do some low-intensity training or relaxed exercises, such as walking, swimming or accompanying children to play outdoors..
.
These are effective ways to relax your muscles and tighten your nerves
.
Proper intake of carbohydrates to supplement the energy lost during exercise will increase the glycogen reserve in the body, while adequate protein will help repair muscles
.
British research report suggests that you can stay for 5 minutes every hour to recover
.
Will you stop and rest immediately after a series of high-intensity training? It is recommended to use 10 minutes of relaxed mode to recover before the end of each training, which will help the body return to the state before exercise
.
Four carbon water and protein nutrition are very important weapons to restore and help muscle growth
.
Welcome to join our running group
.
The following recovery skills for these 10 rest days can help you better maintain health and avoid excessive sports injuries: first, let your body discharge waste
.
Many studies have shown that lack of sleep may lead to depression, lack of focus in brain thinking, and increase the production of stress hormone cortisol
.
Similar to marathon elite athletes, after a super large event, they will spend about two months to recover and train
.
If you don’t give yourself time to rest and recover, your muscles will not improve, and you will put yourself at risk of disease, injury and overtraining
.
1
.
At this time, you can also try some different sports to relax
.
In addition to giving the body time to rest and recover, it also needs to give the brain some downtime, especially for people who have high-intensity training programs and also take into account their daily work
.
Some sports people choose protein powder and sports nutrition, and try to match the food of 3:1 in the ratio of carbohydrate to protein
.
James found that it was particularly effective after large-scale competitions
.
After efficient recovery, these muscles can be repaired, adapted and become stronger, and feel more relaxed during the next same training
.