How to recover muscle after bodybuilding exercise

Bodybuilding training exercise intensity, energy consumption, therefore, must pay special attention to the recovery after training. In general, when well-nourished and well-rested, it takes 18 hours for the organism to recover to 90% and 72 hours for complete recovery. If the end of the exercise to get a full recovery, there will be muscle stiffness, excessive fatigue, easy to anger, poor sleep, joint pain, headache and nausea, lethargy and other symptoms, thus greatly reducing the enthusiasm for training, but also will not achieve better training results. Therefore, the recovery after bodybuilding is important. After exercise to recover the muscles to pay attention to the following aspects.

Do not rest immediately after exercise

Recovery can be carried out through a number of conversion activities, such as finishing activities after exercise, physical and mechanical relaxation and massage, psychological relaxation, etc. Finishing activities include deep breathing, jogging, limb relaxation swing, etc. It can make the body from the intense activity state into a normal quiet state, so that venous blood flow back to the heart as soon as possible to speed up the recovery of the whole body and prevent the emergence of acute cerebral anemia, lower blood pressure and other adverse phenomena.

Perform mutual massage and self-schooling mo

Generally 20-30 minutes after the end of exercise or bedtime. Massage can discharge or transform the lactic acid of muscle Lb as soon as possible, so as to achieve the effect of relaxation of muscles and eliminate fatigue. Massage, from light press to start, gradually transition to pushing, kneading, pressing and knocking; massage parts from calves, thighs to waist and back, from hands, forearms, upper arms to chest; out can be used with some massage instruments for massage.

Ensure adequate sleep

The balance of acidity and alkalinity in the body will be restored quickly when you sleep, the nervous system will be repaired, and muscle recovery and growth will occur during sleep.

Supplemental nutrition

It is important to properly strengthen dietary nutrition and vitamin supplementation. Diet regulation after bodybuilding training is the best guarantee to stick to the training. The main means of promoting recovery is the consumption of foods containing vitamin B and vitamin c. Vitamin B helps the absorption of protein and various amino acids, and vitamin c helps improve the immune system, which can prevent colds, inflammation of the throat and various infections.

Take a warm bath

Warm bath has a sedative effect on the cardiovascular system and the central nervous system, and can promote blood circulation, eliminate waste within the Hugh, eliminate muscle tension, reduce the feeling of acidity and disease, and speed up the recovery of the body. Can be in the bodybuilding training after the end of 2D minutes to decide a warm bath, the water temperature control in 30 ℃ ~ 40 ℃.