Tip 1: How to restore muscle

After strenuous exercise and sports untrained muscles are often disturb a person severe pain.The reason for this pain in lactic acid, which is produced in the muscle in response to unusual and non-standard load.Most people wait until the pain itself will take place, but in reality you can ease their sufferings and rid yourself of muscle pain after exercise.
Guide
1
In training, always remember that you must not overwork.Do the exercises according to their physical condition and do not overdo it.Prevention is the best treatment of muscle pain.Increase the burden on training immediately, but gradually - to the extent that the muscles will be strengthened.Instant unusual and excessive load will only increase the pain.Think about how you will increase the load, and how they will be accustomed your muscles.
2
If you still overextended, and muscle pain is present, take a warm bath with relaxing oils.Some recommend a visit after class bath or sauna, but in reality, these methods are not fully e
ffective.
3
You can also get a massage on sore muscles, but the process is quite painful, and its efficiency is less than the average.
4
Get rid of muscle pain as quickly and accurately possible only when you are giving the patient an additional light muscle strain.In between workouts to exercise and stretch the sore spot.Stretching - the main element of the fight against pain.Stretch the muscles several times, fixing it in position and then relaxing.Take
stretching, and these exercises are easy to relieve you of muscle discomfort, returning to the normal state to the closest training.

Tip 2: How to quickly restore muscle

Most men dream of having a beautiful and strong body.But absolutely, any exercise in the gym leads to stress and muscle microtraumas.Therefore, after training should be given time to rebuild muscle tissue.
How to quickly restore muscle
Guide
1
Surely few athletes know that for better muscle recovery after exercise, muscle strengthening, and removing them is essential tension stretching.Be sure to follow a set of stretching exercises after working with heavy weights, at this time is particularly flexible and muscles warmed up.Stretch the muscles until they fully get a feeling when you feel pain - stop.
2
It is important to plan the training time, so that the gap between them is not less than forty-eight hours - this is the minimum time required for the partial recovery of muscle tissue.Every three months of training, take a break for a week, so that the body has had time to fully relax.
3
enough sleep is essential not only to maintain the normal mental functioning.It provides a proper rest for your muscles trained.Sleep restores muscles and increases the level of stress (due to increased levels of cortisol) in the body, but promotes muscle.Restful sleep should be at least seven hours a night, if the timetable allows it, take a nap at least twenty minutes a day.
4
restore muscles after an intense workout can help massage.For this you need a good specialist who can correctly make a massage of internal body tissues and muscle.Rolfing is able to reach the muscle fibers, this effect does not give either one daily stretching.
5
sauna and bath can improve blood circulation and increase the body temperature.As a result, fat tissue will have more nutrients and oxygen required for the recovery of muscle tissue.These procedures are recommended after training or before bedtime to relax completely.Stay in the sauna or bath of ten to fifteen minutes.You can then do a little stretching before muscles flexible and elastic.
Helpful Hint
great way to muscle recovery after training - swimming.
The pain in the muscles how to fix it
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