How should you relax after exercise?

Many people will feel sore all over the body after resting for a while after exercise. This is because you do not relax well after exercise, which will cause your muscles to produce a large amount of lactic acid, leading to physical discomfort. Therefore, it is very important to relax after exercise. So do you know how to relax after exercise? This part of exercise is also essential, which will also help you to exercise healthier in the future.

Relaxation after fitness exercise is also called rest exercise.

In order to enhance the training effect, professional athletes attach great importance to relaxation after training. Relaxation can enhance the quality of training and is a strong guarantee for the implementation of the training plan. However, few people pay attention to relaxation after group leisure activities. Relaxing seriously after exercise can provide a buffer and sorting process between exercise and cessation of exercise. Stretching slow movements and correct use of breathing can gradually relax tense muscles, slow down the rapid pulse and return to normal, reduce elevated blood pressure to normal, and calm excited emotions.

The content of full body relaxation should include four parts:

1. Upper limb relaxation exercise: Stand up, lean your upper limbs forward, and shake your shoulders and arms repeatedly until they feel warm.

2. Relaxation exercises for the lower limbs: lying on your back, lifting your legs, patting, massaging, and shaking the inner, front, and back sides of your thighs and calves, as well as your buttocks, abdomen, and side waist.

3. Relaxation exercise with your knees hugged: Hug your knees with your hands, squat, lower your head, and shake up and down repeatedly until your lumbar spine becomes warm.

4. Whole body rest exercise: Stand up with your knees bent and your hands on the ground in front of your body. Make full use of your breath, take a deep breath into your chest, "hold your breath" (neither inhale nor exhale, but do not hold your breath), and exhale slowly into your abdomen (i.e. Dantian). Repeat this several times while slowly raising and standing your upper limbs until your pulse returns to its normal rate before exercise.

Choosing the right relaxation method and ensuring sufficient relaxation time will achieve twice the result with half the effort in weight loss. If you need to lose weight in your lower limbs, you can do lower limb relaxation exercises (same method as before) after one hour of aerobic exercise. Lying on your back changes the gravity on your lower limbs and improves blood circulation in your lower limbs. If you ensure more than 10 minutes of relaxation exercise, the energy supply of excess fat in the body can reach 65%-90%, or even more than 90%. Due to the effect of gravity, blood circulation in the lower limbs is better than that in the upper limbs. At this time, body fat consumption is mainly completed by excess fat in the calves, abdomen, side waist, buttocks, etc. Naturally, you will have completed your lower limb weight loss plan as you wished.

The reason why people exercise is to become stronger and healthier, so the correct way of exercise is more important. If you cannot relax your whole body after exercise, you will need to spend several days to regulate the muscle soreness in your body, which will not be worth the loss, so you must not be lazy in this part of the work!