How to recover after exercise?

Nowadays, more and more of us like to do sports, because it not only brings us a healthy body but also a good figure. However, sports always consumes a lot of our physical energy, so we always feel muscle soreness after exercise. More seriously, it may affect our normal life and work. So what should we do after exercise to prevent excessive muscle soreness? What should we do when we encounter muscle soreness? How to relieve muscle soreness? 1. Supplement sports drinks

After training, the replenishment and recovery of the body's energy substances are the material basis to ensure training. Without sufficient recovery of material energy, training will not achieve the desired results. However, since we cannot control the athletes' diet (they do not live on campus and the athletes eat at home), we usually let young athletes drink salty sports drinks in moderation during training. The method of drinking it is: mix a little salt and high-quality oral liquid with distilled water or mineral water, and put it in a magnetized cup. After training, drinking magnetized mineral water first can replenish the water needed by the body, reduce blood concentration, accelerate metabolism, promote blood circulation, improve acid-base balance, improve metabolic level, enhance biomagnetic field effect, and help improve brain function.

2. Psychological recovery methods

Psychological recovery methods include relaxation training, breathing adjustment, hypnotic suggestion, psychological adjustment, etc. The relaxation training is done by lying on your back with your legs stretched out and your arms naturally stretched out at your sides, gradually relaxing from head to toe. Each time, relax for about 10 minutes and do it once a day. Breathing adjustment method: inhale - hold your breath - exhale. The ratio of inhaling to holding your breath is about 3 to 2. Breathe naturally and pay attention to how refreshed your body feels. Your body will relax for one minute. In addition, hypnotic suggestion and hypnotic rest are also important methods to restore athletes' athletic ability. It can help the body eliminate fatigue or excessive tension in a short period of time and get sufficient rest. You can choose the hint words at will. Commonly used ones include "I feel very relaxed", "I can get enough rest", etc. This includes arranging a good living environment and daily life, maintaining a friendly atmosphere among athletes, and frequently exchanging ideas, which are also natural means of psychological recovery.

3. Physical recovery method: massage recovery

Massage is an effective way to eliminate fatigue. The mechanism is to affect the central nervous system through mechanical stimulation reflex, promote blood and lymph circulation, and make muscles

The number of blocked capillaries opens up more, which strengthens the local blood supply, improves nutrition, increases muscle strength and elasticity, prevents muscle atrophy, and eliminates muscle stiffness, contraction and soreness caused by fatigue. Massage can accelerate the elimination of metabolic products and make fatigue disappear faster. When massaging the body, you should massage the large muscle groups first and then the small muscle groups. Research has shown that when massaging your lower limbs, massaging the thigh muscles first can have a good effect on the calf muscles on the same side of the leg and the thigh muscles on the opposite side. This effect will not occur if you massage your calves first. In addition, because joints are not only the focus of movement but also the hub of movement, massaging joints also becomes an important component. Due to the complexity of joints and the presence of many auxiliary devices, joint massage requires a high level of skill at the beginning and the main technique is kneading. Start with a few light pushes, then alternate between kneading and heavier pushes. Sometimes you can press and finally end with a light push and pull. There are many reasons for our muscle soreness. One of the important reasons is that we do not do enough warm-up exercises before exercise and we do not give ourselves enough massage after exercise. Muscle soreness after exercise is a very normal situation so don’t worry too much.