Recovery after bodybuilding is something that everyone needs because it directly affects your body and your training quality. With the ability to recover quickly, you can train more, muscles grow faster.

These recovery methods after bodybuilding you should use

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Cycling

Any knowledgeable trainer will recommend that lightweight cardio is the best proactive recovery method and suitable for all types of lesson plans. Whether you are in the process of strength training, HIIT or cycling at full speed, a gentle cardio will help muscles relax and limit lactic acid accumulation.

“Riding 10-15 minutes is very beneficial,” says Kings bury. “Especially after the very heavy training session, I always forced the practitioners to use a pedal.” Whether cycling outdoors or exercising in the gym, the trick is to keep the intensity low. Time for practice is over; it’s just a way to keep your body in a moving state and keep your heart rate up a little bit. If you don’t have a bike, walking to recover after a workout is also an option. Again, keep the speed slow. It is reasonable to bring along a friend while walking and talking.

Relax on the massage table

One of the most effective active restorative methods for professional athletes is massage, especially using best essential oils for massage with their favorite scent to reduce stress and anxiety. Using essential oils during massage helps to relax and refresh.

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Massage ways to recover from bodybuilding reference

Massages the middle back: This is an important position to stretch the function of the spine, helping the lungs breathe well

Buttocks massage: Effective therapy for people with lower back pain, the points located in this muscle area can affect the soles of the feet

Massage in the hips and groin: This area often gets tired when sitting or running continuously for a long time

Knee massage

Massage feet, ankles: This healthy area will limit the injury to the knee.

Get enough carbs after 1 hour of exercise

Like motors that need raw materials to run, muscles also need energy to operate and develop. But to recover after a workout, what kind of food is suitable? And eat when is right? The simple answer to the first question is: protein, starch and fiber are rich in vitamins.

Protein is an indispensable element, the key to muscle growth, but don’t ignore carbs. Starch is very useful.They can fight muscle catabolism and reduce cortisol (stress hormone). Starch is an important ingredient for post-workout recovery.

Sleeping enough

“Sleep plays an important role for most of the body’s biological functions including physical rehabilitation. For athletes this is paramount. ”Shona Halson, responsible for managing care and training at the Australian Sports Academy.

“Accident in the gym due to fatigue is very common,” Kingsbury made it all too clear in the process of urging his Hollywood stars to practice. “They have very little time to rest, and we have to control the situation. Some days we even cancel the training because they don’t have the best health. About the number: You should spend at least 7 hours to sleep at night or 8, even 9 hours if you are following a heavy, intense lesson plan.

Practice simple yoga postures right after the gym

First of all, we need to know muscle relaxation includes 2 types: dynamic and static. Each type has a different effect on the body. Dynamic involves movements that occur continuously such as turning the arms, turning or turning the hips.

In contrast, stretching the muscles only stretches to a position and then retains that position, to understand it, we just need to look at yoga movements. For a long time, there has been a firm belief that stretching is always the method of choice at start-up to increase blood flow and promote muscle activity in preparation for training. incorporate post-workout to reduce lactic acid retention, avoid injury and increase flexibility (even though there is a study showing that static stretching before training is a complete no-no action as this is a must). further weaken).

This is not entirely true, as your muscle groups are not the same structure.

Dynamic stretches should be used before major exercises and after warm-up exercises (such as jumping jacks) to initially transport blood and oxygen into the muscles.