Training, physical replenishment of the energy substance, recovery is the material basis of the assurance training. There is no sufficient material and energy recovery, and training to reach the desired effect. But we can not control the diet of athletes (non-boarding system, athletes eat at home) and therefore, we are in training typically Nike Air Max allow young athletes of moderate drinking salt sports drinks. Their drink is: a pinch of salt and high-quality oral liquid with distilled water or mineral water miscibility and flourished in the magnetization cup. After training, the first drink the magnetized mineral water, to supplement the body needs water, reduce blood concentration, speed up metabolism, promote blood circulation, increase the degree of acid-base balance, increase the metabolic level, to improve the bio-magnetic field effect, help to improve brain function.
, Psychology, recovery meansPsychological recovery of means, including relaxation training, commissioning breathing, hypnotic suggestion, and psychological adjustment. Relaxation training in the supine position, legs stretched straight, and arms naturally Nike Air Max Running Shoes straight, your arms naturally put on the side of the body, from head to toe gradually completely relax for about 10 minutes each time, every day again. Respiratory adjustment method: inhale - hold your breath - exhale. Inhale and hold your breath, the ratio is about 3 to 2. Natural breathing, pay attention to the refreshing feeling of the body, the body will relax for one minute. In addition, hypnotic suggestion and hypnosis rest is also an important way to restore the Athletic Ability. It allows the organism in a short time to eliminate fatigue or excessive stress, get enough rest. The hinted language are free to choose. Commonly used "I feel very relaxed," I can get enough rest. Including arrangements for the living environment and daily life, has to maintain a friendly atmosphere between the athletes and regular exchange of ideas is a natural psychological recovery means.Third, physical recovery methods: massage, recoveryThe massage is an effective way to eliminate fatigue. The mechanism of the reflex by mechanical stimulation affects the central nervous system, promote blood and lymph circulation, muscle
Original increase in the occlusion of capillaries open, strengthen the local blood supply, improve nutrition, increase muscle strength and flexibility and prevent muscle atrophy and fatigue when the muscles stiff, tight and acid expansion. Massage can promote accelerate the elimination of the metabolites, fatigue disappear faster. Massage the body should be in accordance with the first massage large muscle groups, massage massage of the order of the small muscle groups. Studies have shown, such as Nike Air Max Running Shoes massage lower limbs, first massage the thigh muscles, calf muscles of leg ipsilateral and contralateral thigh muscle can produce a good effect. The first leg massage, no such effect. In addition, because the joint is not only the focal point of the movement, sports hub, massage joints also become an important part of. Joint complex, assistive devices, joint massage skills higher, its modus operandi is to rub. Began to do several light push, and then use rubbing and re-launch the alternate. Can sometimes press, and finally end with a light push shipped pull.Fourth, special recovery methods: water roaming
Glycogen metabolites in blood lactate accumulation is the main cause of muscle fatigue, especially in high intensity training sessions. Strenuous exercise can make lactic acid increase 20 to 30 times, causing the muscles ability to work decreased. Therefore, the rapid elimination of blood lactate accumulation is very important. According to research, the blood lactate completely eliminated to the quiet level, static recovery requires 1-2 hours, and active restoration only need 30-60 minutes. Since the Nike Air Max Running Shoes elimination of lactic acid is decomposed into water and carbon dioxide in the role of oxygen. Roaming water can speed up the lactic acid to eliminate experiments show that the level of 80% V02max tour 5 minutes plus 40% V02max level swim 15 minutes, blood lactate to eliminate the fastest. Therefore, after training, after-school especially in the high-intensity general arrangements for more than 800 meters in the slow-speed travel, so you can achieve a positive recovery.Fifth, Chinese herbal medicine to restore lawChinese herbal medicine has a unique effect in physical health. Herbs and their preparations, such as pseudo-ginseng, Acanthopanax, red sage Nike Air Max Running Shoes root, wolfberry, Chinese angelica, donkey-hide gelatin, Chinese caterpillar fungus, Rhodiola has a good effect, improve exercise capacity, eliminating collective fatigue and promote recovery.
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