Physical exercises involve different muscle groups, which leads to active tissue growth. Resting after a workout allows you to accelerate the growth of muscle mass, eliminate symptoms of malaise and soreness. Methods of relaxation after exercise are discussed, including meditation, massage, and scheduled rest.
Physical Relaxation
With the completion of a hard workout, it is good for your health to take care of the complete relaxation of muscle groups. This is done by using stretches and additional exercises that are beneficial to the following:
-Recovery. With the performance of proper stretching techniques, the elasticity of muscle groups improves, so injury is eliminated and recovery is faster.
-Circulation. Allows you to avoid soreness after working on your muscles.
-Heart rate. With the performance of stretching, the heart rate decreases, as does blood pressure.
Physical relaxation involves static controls. It is recommended to work on one group of muscles: slowly, without sudden movements.
General recommendations
Muscle relaxation after a workout is faster, if distracted – to relieve emotional tension. Also an obligatory condition is to maintain water balance. It is enough to consume the necessary amount of drinking water without gas.
Experienced athletes recommend relaxing with entertainment. For example, a short game session at a console or computer will allow you to distract and relax your body. Some categories of athletes prefer to play online casinos https://onlinecasinozonder.com/ with minimum bets. This allows you to eliminate emotional distress; this rule applies to both classic entertainment and video slots.
After an hour’s workout it is necessary not only to relieve emotional stress, but also to restore energy. It is best to eat foods high in proteins, carbohydrates. A healthy half-hour nap will also help relieve symptoms.
Relaxing breathing
Various breathing techniques are used to exercise without harming your health. Experts recommend breathing intensely to the rhythm of the control. This rule also applies to the process of winding down – the end of the workout. Gradually reducing the intensity of breathing will allow the body to relax.
It is necessary to consider the consequences of improper rhythm of breathing during and after training:
-Efficiency. The effectiveness of the work done decreases, which is due to the lack of oxygen in the blood.
-Symptoms. After heavy exercise, symptoms of dizziness, headache may appear. Often, blood pressure rises, which leads to general discomfort.
-Recovery. Muscle groups will take longer to recover, which will not allow you to start exercising on schedule.
The warm-up is performed with measured breathing. It is necessary to inhale air slowly through the nose.
Yoga and meditation
The effectiveness of oriental meditation techniques is rated as high. Regular performance of such complexes of exercises will allow the body to recover faster. Popularity retains the breathing technique pranayama. Many experienced athletes use the practice of anuloma-viloma. To do this, at the end of the workout you need to consistently inhale and exhale through the right and left nostril. In the process, it is important to hold your breath for 2 seconds, repeating the entire complex about 10-20 times.
Often the technique of intensive breathing is used. Allows you to speed up the metabolism. With such a process of metabolism will be able to lose weight faster. Exercise is performed as follows: exhale, pressing the abdomen to a vertical surface; relax the abdomen and inhale. The process should be repeated at least 10 times in a row.
Meditative practices include the use of an ordinary tennis ball. To do this, the object is placed under the foot, and then the weight of the body is shifted onto the ball. The movement is repeated several times in a row with obligatory changing of the foot. In some cases, the ball is placed behind the back, pressing the body against the partner’s back. Provides an effective massage of the back, arms, shoulder joints.
To understand whether you need to rest after a workout, it is necessary to take into account the preparedness of the body, the individual sensations. However, experts agree that compliance with breathing and practical techniques will allow you to gain muscle mass faster, reduce the risk of cardiovascular disease.
Conclusion
With the popularity and effective promotion of healthy lifestyles come new approaches to work. The materials describe methods of warming up, warming up, and warming up. Experienced bodybuilders and fitness trainers pay attention to the effectiveness of Eastern practices: yoga, meditation.
