Click the blue word above to follow more wonderful events! Maybe you care about your health and choose your own way of exercise.
But when the exercise is over, do you pay attention to your relaxation style? Improper relaxation after exercise, Potential health “Killer, in the process of subtle and long-term accumulation, you will not only get twice the result with half the effort, but also bring hidden dangers of disease! On the contrary, relaxation after correct exercise can not only make your body feel more relaxed, but also clear the body and detoxify, so as to get twice the result with half the effort.
After strenuous exercise, you can stretch your muscles for about 10 minutes.
First, do stretching When, you can squat or stand, but if you want to sit down, you must lay a Shanghai cotton pad on the ground to prevent the moisture on the ground from invading the body, otherwise it will make the muscles and joints in a fragile state feel more serious pain.
If you are too tired, lie on your back for a moment, make the position of your feet slightly higher than your head or equal to the height of your head, and then shake and beat the muscles on your thighs, lower legs, upper arms and forearms in turn.
In addition, you can also choose to run and relax.
It is best to alternate between fast and slow.
When you feel that your heart rate and breathing are very stable, you can transition to walking.
Muscle massage is the most effective way to eliminate fatigue by relaxing and massaging the muscles with the most force and the most tired part after exercise.
Massage is generally performed 20 minutes after exercise or before going to bed on the night of exercise.
Start with a light press, and gradually transition to massage, soft kneading, pressing and buttoning, followed by local shaking.
Massage should start from the parts far away from the heart, that is, from the feet, thighs to the back of the waist, from the hands, forearms, upper arms to the chest, or massage each other with peers.
If conditions permit, professional restorative massage is the best.
After meditation, you can sit or lie on your back, stretch out your limbs, be quiet, close your eyes, and imagine yourself in an environment that makes you feel relaxed and comfortable.
Focus on what your brain imagines, such as the warm sun shining on you, the refreshing breeze blowing in the face, the rhythmic beating of the waves, or walking in the woods with the fragrance of birds and flowers.
At the same time, if you can cooperate with relaxation breathing, the relaxation effect will be doubled.
Vitamin group supplementation studies have found that when the human body feels tired or after a large amount of exercise training, 100-150g glucose is given to supplement the consumption of heat energy during exercise, which can promote the storage of liver glycogen, prevent fatty liver, restore blood glucose level and accelerate the elimination of blood lactic acid.
In addition, pay attention to supplement protein, vitamin B1, vitamin B2, vitamin C, niacin, water and minerals.
Because training consumes a lot of energy substances, vitamins and minerals in the body, if the level of these substances does not return to normal as soon as possible, the exercise ability of the body will be affected.
False appetite controls hunger after exercise, which is mostly the wrong signal of thirst.
At this time, it is best to eat a fruit first, which not only fills the appetite and replenishes water, but also suppresses the excessive appetite.
After shower exercise, you should drink some salt and boiled water properly, then rest for about 1 hour, do some preparatory activities, and then take a shower.
The water temperature of the shower after exercise should be appropriate, because just after exercise, you sweat profusely.
In case of cold water, it will lead to the sudden contraction of capillaries, which is easy to reduce the body’s resistance and cause disease.
If the water temperature exceeds 40 ℃, myocardial ischemia increases significantly.
High quality sleep is one of the most fundamental and effective ways to eliminate fatigue.
People who often take part in exercise should ensure adequate sleep time and a good sleep environment.
Generally, at least 8 hours of sleep are guaranteed every day.
Some people suffer from insomnia after exercise.
The main reason is that our nerves will still be in an excited state after exercise, which makes it difficult to fall asleep.
Before going to bed, you can listen to some light music and drink a glass of milk to relax.
If insomnia is very serious, it is recommended to advance the exercise time.
Relax the three taboos.
First, 500ml underwater belly after exercise.
When thirsty after strenuous exercise, some people drink too much boiled water or other drinks.
On the surface, it quickly alleviates thirst, but in fact, it increases the burden of gastrointestinal tract and dilutes gastric juice, which not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food.
Drinking water too fast will also increase blood volume too fast, suddenly increase the burden on the heart, cause temporary disorder of electrolytes such as potassium and sodium in the body, and even heart failure, chest tightness and abdominal distension.
Therefore, do not drink too much water too fast after exercise, and do not covet cooling.
Drink ice water and eat cold drinks, which will not only affect the distribution of body temperature, cause colds, abdominal pain and so on, but also cause myocardial spasm.
A friend once drank ice after playing basketball, causing Turks to send him to first aid.
The bad habit of cooling down after long-term exercise attracted his attention, and our riders should take it as a warning.
2、 Shower immediately after exercise.
After strenuous exercise, in order to keep the body temperature constant, the blood vessels on the skin surface dilate, the sweat holes open and the perspiration increases, so as to facilitate heat dissipation.
At this time, if you take a cold bath, the blood vessels will contract immediately due to sudden stimulation, the resistance of blood circulation will increase, the burden of heart and lung will increase, and the resistance of the body will decrease, so people are easy to get sick, Taking a hot bath will continue to increase the blood flow in the skin.
Too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in light cases, collapse and shock in severe cases.
Is it easy to induce other chronic diseases.
Therefore, after strenuous exercise, you must rest for a while and then take a bath.
3、 Sit down or even lie down immediately after exercise.
During strenuous exercise, people’s heart beats faster, muscles and capillaries expand, and blood flow accelerates.
At the same time, muscles contract rhythmically, which will squeeze small veins and promote blood to flow back to the heart quickly..