Recovery after muscle strain is important not only to eliminate muscle strength (muscle pain), but also to increase muscle fibers. It is in a state of rest that there is an active increase in mass, strengthening of muscles and development of strength. Therefore, one muscle group can not be trained every day - there simply will not be an effect. Read how to recover correctly after training, and be sure to follow the rules.
Recovery after training: breathing exercises
Perform immediately after completing the workout on the way to the shower and before going to bed. Straighten your shoulders, unfold your chest and breathe deeply. Observe a slow, steady rhythm. Inhale and exhale last for 4 seconds. On exhalation, relieve tension from all muscles. The duration of the exercise is from 1 to 3 minutes.
Do not be distracted by extraneous things, completely concentrate on breathing. Let oxygen literally permeate every cell.
Recovery after workout: stretching
Unfortunately, many neglect knots complexes. As a result, there are pain in the muscles in the morning, lethargy, recovery after training is delayed for several days. Stretching is not only designed to improve the flexibility of the body. These exercises relieve muscle tension, disperse lactic acid and improve the flow of blood to the muscles. Literally washed out stress load.
Drag only on the heated muscles. It is good to combine stretching and breathing exercises at the same time. Delay in one position for at least 15 seconds. Stretch until there is a slight tingling sensation in the muscles. Stretching is the best restoration of ligaments after training.
Recovery after workout: healthy sleep
All masters of sports of international class in any categories observe a strict daily routine. Just like children. They sleep at least 7 hours. And the retreat around 10-11 pm. Why is sleep so important for muscle recovery?
When a person does not get enough sleep, does not sleep on biorhythms, the body perceives it with stress and produces a hormone - cortisol, also known as a "stress hormone". This substance "eats" the protein in the body and turns it into fats. Lack of sleep is one of the main causes of obesity.
During a healthy sleep, useful hormones are produced - growth, melatonin, dopamine, serotonin. Together, they affect the mood, appetite, vigor and muscle growth. Compare the opportunities in the gym of a person who slept for 8 hours at night and who dozed 4-5 hours in the morning. Naturally, the sleeper will take more weight, make more approaches.
Want to lose weight? Sleep properly!
Recovery after training: rational workouts
Restoration of muscles after training, we repeat, occurs within 24-48 hours and no less. Do such a training schedule, so that each muscle group rested for a day or two. For example:
- Monday: priest + legs + back
- Wednesday: hands + chest
- Thursday: priest + press + feet
- Friday: hands + chest
- Saturday: back + pop
Days off: Tuesday and Sunday. These days the body rests as much as possible. Limit yourself by light jogging and charging.
If you are constantly exercising, you must know: after 3 months of training, break 1 week.
Recovery after training: deep muscle massage
Do self-massage, and better find a sports masseur-rehabilitologist. Even stretching can not so relax the muscles as a deep massage. Therefore, sports bases are equipped with a massage center, and players go to sessions in general every day.
In addition, massage for girls is a full-fledged fight against cellulite, loose skin. It is a natural activator of skin nutrition, the production of collagen for tonus and elasticity.
Recovery after workout: a warm bath
A warm bath disperses blood through the body, increases the flow of oxygen into the tissues of all organs. And oxygen is needed to restore muscle fibers and break down fat.
For a long time do not lie down, the optimal time for water procedures is 10-15 minutes. Go to the shower immediately after training or before going to bed. Right in the bathroom, you can stretch the hot muscles.
Recovery after training: the right products
Of course, the muscles need fertilizing. Surely you heard about the "carbohydrate window" - it's 60 minutes after the end of training, when the body urgently needs to feed carbohydrates and restore energy. Otherwise, there will be no proper effect, muscle growth will slow down, there will be terrible fatigue and drowsiness.
"Will I not get fat? How can you eat carbohydrates after training? », - frequent questions of beginners. Do not get fat, because the muscles are fed glycogen, and it is extracted from glucose. It is in this period of time that you simply feed the muscles, for which they will thank you with a beautiful relief and growth.
However, do not think that this is a cake or a cake. This fruit, whole wheat bread, rice, bananas, sea fish, eggs, cottage cheese, peanut butter, chocolate (black), cocoa, nuts.
It is useful to eat:
- Orange
- Nuts
- Salmon
- Broccoli
- Asparagus
- Kiwi
- Pumpkin
- Vegetable salad
- Macaroni from durum wheat with protein content per 100 g more than 12 g
- Carrot
- Egg omelette with chicken breast
- Drink a protein sports cocktail