restore
The focus of training is on recovery rather than training itself. The recovery process is not only after training, but also between groups and groups and between different project trainings. The meditation body has recovered during the rest of the group and the group can greatly enhance the excitement of the muscles in the strength exercises. Compared with the effect of using meditation to restore the body, it is inefficient to simply sit and rest.
There are not many good ways to reduce the time for physical recovery between training programs. One of the best methods is the shower recovery method invented by the French. It has now been adopted by every excellent athlete in the world. Of course this method contains some form of pain. Enter the bathroom after the training. First, soak the body in hot water for about five minutes to relax and allow the blood vessels to expand well. Then slowly add cold water until cold you can't stand it, but you need to continue to endure it. Use water to flush your back and your freshly trained muscles. Feeling vasoconstriction. Rinse for 2-3 minutes with cold water. When your body gradually adapts can extend the time or continue to lower the temperature. Then using hot water, the blood vessels dilate, and the sudden influx of blood will impact the accumulated lactic acid. Then use cold water for the cooling process. Repeat this twice to stop using cold water. When you put on your clothes to warm the body, your body will recover and your spirits will cheer.
Walking or riding a bike will also restore the body. After a few hours of training, take a relaxing walk or bike ride for half an hour. This helps to clear up body rubbish produced by muscle exercise and create more glucose to restore the body. When this is all done, eat a little food.
A reasonable diet after training will also accelerate the recovery of the body. There are two programs for food intake:
Take 225 grams of fluid carbohydrates within 20 minutes of training to accelerate glucose synthesis. Resorb solid carbohydrates in the next hour.
Second, absorb 100 calories within one hour of training. Then draw no more than 500 calories in the next hour. The right food means 30 percent protein, 30 percent fat, and 40 percent carbohydrates.
My experience is that the first theory is more suitable for climbers. Protein is the main source of muscle fuel in the food formula. Carbohydrate intake follows the first theory, coupled with protein intake to accelerate body recovery.
In order to pursue the greatest effect of training and rapid physical recovery is to find ways to stimulate the body to release growth hormone. An anaerobic training such as weight lifting is the only way to release growth hormone into the blood, and sleep can also release hormones, which is why many athletes prefer to take a nap after retraining.
Hormones not only repair damaged muscles but also burn body fat. Releasing your growth hormones in your body will keep you young.
Adequate sleep helps restore. At the same time, an in-depth massage of the muscle tissue also helps to restore. Massage once in 10-15 days.
Review of training cycle
After strength training and endurance training, you will enter the phase of reducing training and rest to prepare for your peak state. Now we have a good opportunity to review the various steps of the training cycle we have already introduced above.
The focus of training is on recovery rather than training itself. The recovery process is not only after training, but also between groups and groups and between different project trainings. The meditation body has recovered during the rest of the group and the group can greatly enhance the excitement of the muscles in the strength exercises. Compared with the effect of using meditation to restore the body, it is inefficient to simply sit and rest.
There are not many good ways to reduce the time for physical recovery between training programs. One of the best methods is the shower recovery method invented by the French. It has now been adopted by every excellent athlete in the world. Of course this method contains some form of pain. Enter the bathroom after the training. First, soak the body in hot water for about five minutes to relax and allow the blood vessels to expand well. Then slowly add cold water until cold you can't stand it, but you need to continue to endure it. Use water to flush your back and your freshly trained muscles. Feeling vasoconstriction. Rinse for 2-3 minutes with cold water. When your body gradually adapts can extend the time or continue to lower the temperature. Then using hot water, the blood vessels dilate, and the sudden influx of blood will impact the accumulated lactic acid. Then use cold water for the cooling process. Repeat this twice to stop using cold water. When you put on your clothes to warm the body, your body will recover and your spirits will cheer.
Walking or riding a bike will also restore the body. After a few hours of training, take a relaxing walk or bike ride for half an hour. This helps to clear up body rubbish produced by muscle exercise and create more glucose to restore the body. When this is all done, eat a little food.
A reasonable diet after training will also accelerate the recovery of the body. There are two programs for food intake:
Take 225 grams of fluid carbohydrates within 20 minutes of training to accelerate glucose synthesis. Resorb solid carbohydrates in the next hour.
Second, absorb 100 calories within one hour of training. Then draw no more than 500 calories in the next hour. The right food means 30 percent protein, 30 percent fat, and 40 percent carbohydrates.
My experience is that the first theory is more suitable for climbers. Protein is the main source of muscle fuel in the food formula. Carbohydrate intake follows the first theory, coupled with protein intake to accelerate body recovery.
In order to pursue the greatest effect of training and rapid physical recovery is to find ways to stimulate the body to release growth hormone. An anaerobic training such as weight lifting is the only way to release growth hormone into the blood, and sleep can also release hormones, which is why many athletes prefer to take a nap after retraining.
Hormones not only repair damaged muscles but also burn body fat. Releasing your growth hormones in your body will keep you young.
Adequate sleep helps restore. At the same time, an in-depth massage of the muscle tissue also helps to restore. Massage once in 10-15 days.
Review of training cycle
After strength training and endurance training, you will enter the phase of reducing training and rest to prepare for your peak state. Now we have a good opportunity to review the various steps of the training cycle we have already introduced above.
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