Finishing exercise and sudden stop after vigorous exercise will affect venous blood reflux, reduce blood pressure, and a large amount of blood will be concentrated in the legs, causing adverse reactions in the brain.

5.

The time is 10 ~ 15 minutes, not more than 20 minutes, so as not to aggravate fatigue.

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.

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.

After running, you should pay special attention to supplement energy and vitamins, especially sugar, vitamin C and B vitamins.

Massage is a common means to eliminate fatigue.

The psychological means usually used include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, qigong, etc.

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Warm water bath can stimulate vasodilation, promote metabolism and blood circulation, and is conducive to the transportation of nutrients and the elimination of metabolic substances in the body.

If you invade or delete the wonderful recommendation of “ugly people”, you need to exercise more, which is reasonable! “Safety first” is also applicable to running! After 96, Hainan beauty became “popular” because of her morning running photos, and her figure was tight and eye-catching.

In addition to manual massage, there are special vibration massage, pneumatic massage, water massage, etc.

Finishing exercise is called an active way of rest, including jogging, various joint exercises and stretching exercises of various muscle groups.

6.

2.

Generally speaking, adults should have 8 hours of sleep every day, and teenagers should sleep longer, especially after large amount of exercise running exercises, the sleep time should be extended appropriately.

3.

After digestion and absorption by the human body, these foods can quickly reduce the acidity of the blood, neutralize and balance to weak alkalinity, which is conducive to the elimination of fatigue.

If the fatigue is not eliminated in time, it will cause the accumulation of fatigue, leading to sports injury, mental fatigue, loss of enthusiasm for exercise, and serious will lead to overtraining.

Generally, the main methods to eliminate fatigue after running are as follows: 1.

After running, the body will feel tired, which mainly shows that the muscle strength decreases, the contraction speed slows down, the muscles appear stiff, swollen and painful, the actions are uncoordinated, the brain is slow to respond, and the attention is not focused.

4.

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You should choose to eat nutritious and digestible food, eat more fresh vegetables and fruits, and eat less fried and processed food.

Reasonable diet and nutrition are important means to eliminate fatigue or prevent fatigue.

Warm water bath is a simple and easy way to eliminate fatigue after running.

mainly through inductive 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* Part of the material comes from the Internet.

Therefore, you should do finishing exercise after exercise.

Massage in the general sense refers to manual massage, which is divided into whole-body massage and local massage.

Good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and recover physical strength.

It can be regarded as part of finishing activities, and the time is 10 ~ 15 minutes.

It is mainly used to eliminate muscle stiffness and local fatigue.

The 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.

During 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 overall recovery of various organ systems.

When sleeping, you should pay attention to creating a quiet and ventilated environment, which is conducive to improving the quality of sleep.

Psychological relaxation psychological means is also one of the important ways to speed up the elimination of fatigue after running.

It is important to eliminate fatigue in time after running, which can ensure the continuous exercise and improve sports ability.

The temperature of the warm water bath should be 40 ℃± 3 ℃, and the temperature should not be too high.

In addition, it should be noted that it is not appropriate to take a warm bath immediately after exercise.

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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, dairy products, and animal liver rich in fat soluble vitamins and iron.

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.

Instead, you should rest for more than 40 minutes and take a water bath after your body calms down.

In summer or when you sweat a lot, you should supplement minerals and water in time.