Whether it is professional sports training or daily exercise and fitness process, if proper muscle relaxation is not carried out after strenuous exercise, discomfort such as muscle soreness is likely to occur the next day, which will lead to sports injuries in the long run. Therefore, muscle training after high-intensity exercise Relaxation is very important.
1.Muscle recovery jogging - about 5 to 10 minutes
After high-intensity exercise, because the body muscles are in a tense state, you cannot sit or lie down immediately, which will easily lead to muscle stiffness, which is not conducive to the recovery of body functions. At this time, you need to jog for 5-10 minutes to gradually relax the muscles. and other bodily functions in order to proceed to the next step of relaxation.
2.Leg muscle stretching exercises
After jogging, the body muscles are in a relatively relaxed state. At this time, you need to do some leg stretching exercises to further relax the fatigued leg muscle groups, such as lunge leg press, side press leg, positive leg press, etc. Stretching, you can also do some kicks between the steps, you need to do 4 sets in total, the left hand direction is reversed, and each set is 16 times.
3.Upper body muscle stretching exercises
After the legs are relaxed, stretch the upper body muscles. You can choose some relatively simple side rotations, chest expansion exercises, bending over to touch the bottom, or you can put your hands on a high place, keep your arms straight, and press down slowly. A total of Do 2 sets of 16 reps.
4.Calf and Leg Soothing Massage
First, sit with your knees tucked, so that your calf is in a relaxed state, and massage the Achilles tendon in a circular motion with your thumb, from top to bottom, cycle 4 times, about one minute each time. Then, use the palm of your hand to clamp the Achilles tendon, from the Achilles tendon to the calf, press up and pinch back and forth for about 4 minutes. Finally, make a fist and lightly tap the calf for about 2 minutes.
5.Thigh muscle soothing massage
Soothing massage of the thigh muscles. If you do the massage yourself, you need to sit with your knees tucked. After keeping the thighs in a relaxed state, make a fist and beat both legs at the same time for 3-5 minutes, from top to bottom, from left to right, if you have a partner, you can Using the forefoot pressing massage, let the partner use the forefoot to the knees above the knees to the roots of the thighs, and perform rhythmic light steps for 3-5 minutes, from top to bottom.
Post time: Mar-21-2022