Do we really know how to relax, how to relax the muscles after a tough workout or how to simply give your body the time to “reload”? Read the following material to see how a variety of ways to achieve complete relaxation. Basic methods of relaxation Enough sleep: a recovery phase is very important to sleep enough. During sleep separate intensive growth hormones.
Stretching as a separate component of training: to activate the process of regeneration can compose a stretching program.After warm up well, stretch targeted. Thus reducing the tightening of muscles, enhances the ability of muscles to relax, activated muscle rehabilitation after injuries and reduce pain in them.It also improves joint mobility. It is recommended that all stretching be performed for 20 seconds.Stretching: at each stretching exercise is performed for 30 seconds.
Recreational activities and relaxing Relaxation Shower Taking a shower should end with cold water, this phase lasts from 10 to 30 seconds. Even better would be to alternate hot with cold water. This increase affects the body’s defenses against infection. Bathing in warm water (38-42 degrees) should take about 1-2 minutes, and cold (10-15 degrees), only 10 to 30 seconds.
Taking a shower should end with a cold phase to suppress the inflammatory process possible by overloading the muscles, tendons and bones.Relaxing bath. They have a temperature between 36 and 38 degrees, affected by heat and lifting positive effects of water recovery.
Heating helps to release the mind and body and reduce muscle pain. The bathroom should last about 15 minutes.If a muscle is too tense oxidized and then apply heating bath to about 40 degrees for 20 minutes.It’s good to be completed with a cold shower because thus activates the metabolism in the skin and muscles and positively affects their status. Muddy paws and mud.
The wet mass of the dry skin and slowly tighten, thus affects the skin, tissues and muscles. Like massage, exercise this procedure warming effect, soothes and relaxes the muscles. Feature of muddy paw to carry a lot of heat in place, which improves metabolism. Enforcement takes about 15-20 minutes. SaunaVisit the sauna can consist of 3-4 stages, each about 8-15 minutes.
After each stage, it is recommended that exposure to fresh air or a cold shower. It is in a quiet phase relaxation room.He regularly procedures in the sauna, activates the regenerative processes through the following effects: relaxation, annealing, activation of the immune system, improved elasticity of muscles and improved joint mobility.
The sauna is not recommended before the contest and diseases accompanied by fever, inflammation and flu infections. Massage works and stimulates beneficial regenerative processes in the body. Tense muscles is granted or significantly increase the efficiency of zalinelite muscles. Techo collection of the joints can be reduced and even prevented. Stimulate blood circulation and improve metabolism. If weight loss is a matter of headache then fat diminisher system could be the best solution of it. You ca read detailed Fat Diminisher System Guide Review.
Another benefit is the elimination of the state of neurosis and mental tension. The massage should be performed in the normal training time, once or twice a week, or during periods of high load – every second day.HydropathyOn the one hand act all the properties of hot water, the other massaging effect of the water jet. This highly stimulating blood circulation in muscles and subcutaneous tissues. With both activated metabolic remove accumulated faster in muscles harmful slag.Progressive muscle relaxation. This is a method in which up to relax the muscles by alternately tensing and relaxing certain muscle groups.Strain should take about 5-10 seconds, during which aims to increase the tension in the muscle to the maximum level.
It granting phase lasting 20 to 40 seconds, during which the body responds with increased blood flow and deep relaxation of the muscles. The long term goal of these exercises is to achieve control over the current level of muscularity.Target regenerative aspectsSun: pay more attention to sleep. Caring for the quality and quantity of help to achieve a significant positive effect on body and mental state of athletes.To dream of bodily functions belong regeneration of muscles, joints and ligaments, accumulating’s energy reserves, stabilize and strengthen munnata system.
Of mental functions include deposition and retention of information. Form of sleep are processed the day’s events by which the brain is relieved of unnecessary old information.Adequate sleep duration is individual and may vary from 5 to 10 hours. 4-5 hours of sleep a day is the minimum, and must not descend below this limit. Relaxation phases In a several phases of relaxation aims mental and physical recovery.
During such phases of regeneration is necessary to do with sports, but not one who normally train. Avoid intensive workloads and achieve maximum performance. In normal weekly training plan should be given one day in which to conduct regenerative, stimulating activities, and training in two editions have a few hours recovery. Food and regeneration. Negative components such as alcohol, coffee, nicotine and others. stop or slow down the regenerative processes. Aim obtaining fresh products such as fruits, vegetables, whole grains, sprouts, etc. Carbohydrates energy nite fill landfills.
If post-workout carbohydrates are not covered, the body is not fully recovered. Only after charging energy reserves in the body goes anabolic. At this point you should avoid fatty foods because they significantly slow the absorption of carbohydrates. Liquids No meaningful recovery if you do not obtain the necessary amount of fluids. The average fluid intake per day should range around 2-3 liters. Related Posts
