• Thursday , 16 August 2018

How to relax the muscles after training?

How to relax the muscles after training? Dr H. Scheele



Author review

All athletes know: correct and proper rest is no less important stage than training itself. To achieve high performance and improve results, the muscles should relax. This is especially important for young boys and girls who are just beginning to seriously engage in sports. In addition, not only in case of sport, but also in case of ordinary fatigue, it’s necessary to relax. Before resorting to medication, especially such powerful relaxing drugs, as Valium or Xanax, be sure to try the simpler but more effective methods. This will help you fully relax and feel how hateful fatigue disappears from your body. Repeat procedures often enough to make your body accustomed to discard the accumulated stress. You will notice that not only your physical condition will improve, but your mood will become much better.How to relax the muscles after training?

Trainers identify several effective ways how to properly relax the muscles.

  1. Bath, sauna

An increase in body temperature helps speed up blood circulation and saturates the body with oxygen and nutrients necessary for muscle recovery. Do this best after training or before bedtime.

  1. Pool and hot shower

Swimming in comfortable-temperature water also helps relax. To say the truth, at the same time we must not forget that this is not a full-fledged training: do not try to swim the pool in record time.

  1. Stretching

Many athletes completely neglect the stretching, and in fact, it perfectly relaxes muscles, relieves stress and helps strengthen the musculature. Do it best right after training, when the muscles are well heated. It is very important not to hurry up and spend at least 30 seconds for each exercise.

  1. Massage

No wonder every professional athlete has his or her own personal masseur – deep massage helps completely relax all muscle fibers. But it is very important to find a good specialist.

  1. Cardiovascular exercises

After strength training, it is very useful to work out for 10-15 minutes on cardio machines – to be like a treadmill or to twist the pedals on an exercise bike. This will help improve blood circulation and relax the muscles. It is important not to overdo and perform exercises in a sparing mode.

  1. Green Tea

Green tea contains many antioxidants that improve health and promote relaxation.

  1. Breathing exercises

Before going to bed, take a few minutes for respiratory exercises. Breathe slowly, about 4 seconds inhaling and 4 seconds exhaling. When you breathe out, imagine how all the tension and accumulated fatigue come out of the body. Gradually relax every muscle until you feel completely relaxed.

  1. Healthy sleep

Do not forget that our muscles are best restored in dream. Therefore, after sleep training, both children and adults need at least 8-9 hours.

Be healthy! Succeed in sports!

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