Recovering from hard training necessary for the formation of a strong body process. Proper nutrition and a good lesson plan do not help if neglected literate rest. It was during it and grow your muscles, so it is not surprising why the permanent load does not bring nothing but pain and fatigue. From this material you will learn about the five main principles of recovery, guided by which you will soon see the result.
1.
Hitch. One of the main conditions for the rapid restoration of a hitch. Unfortunately, many people ignore it as a warm-up. Hence, the effect of accumulated fatigue and poor muscle response to exercise. So, at the end of the workout Take care to bring your heart rate back to normal. Best suited low-intensity exercise: jogging, or a slow ride on a stationary bike.
2.
Water. The more active was your workout, the more electrolytes you've lost. The easiest way to restore the water salt balance can be a glass of water with lemon juice not necessarily to splurge on expensive sports drinks.
3.
Meals after school. Probably already we are well aware of what to eat for forty minutes after the workout. If your goal to reduce body weight, stop for a protein snack. If, on the contrary, seek to increase muscle mass, combine carbohydrates and proteins. However, any food after exercise will facilitate adequate recovery. Ignoring his needs, you just increase the time for recreation.
4.
Statics. Do not neglect exercise in the statics. They, like many other loads, where the weight of your own body is used, allow the body to adapt easier to the more difficult exercises. Follow the two-minute standard bar at the end of practice and the next will take place for you is much easier.
5.
Bonus. More recently, scientists General Chemical State Laboratory, Greece, found that tomato juice is almost the best reducing muscle after exercise of any complexity. It provides the body with important nutrients. In addition, in tomato contains a large amount of antioxidants that reduce oxidative damage to cells that occurs after an athlete training.
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| 5 main principles of recovery after exercise |
1.
Hitch. One of the main conditions for the rapid restoration of a hitch. Unfortunately, many people ignore it as a warm-up. Hence, the effect of accumulated fatigue and poor muscle response to exercise. So, at the end of the workout Take care to bring your heart rate back to normal. Best suited low-intensity exercise: jogging, or a slow ride on a stationary bike.
2.
Water. The more active was your workout, the more electrolytes you've lost. The easiest way to restore the water salt balance can be a glass of water with lemon juice not necessarily to splurge on expensive sports drinks.
3.
Meals after school. Probably already we are well aware of what to eat for forty minutes after the workout. If your goal to reduce body weight, stop for a protein snack. If, on the contrary, seek to increase muscle mass, combine carbohydrates and proteins. However, any food after exercise will facilitate adequate recovery. Ignoring his needs, you just increase the time for recreation.
4.
Statics. Do not neglect exercise in the statics. They, like many other loads, where the weight of your own body is used, allow the body to adapt easier to the more difficult exercises. Follow the two-minute standard bar at the end of practice and the next will take place for you is much easier.
5.
Bonus. More recently, scientists General Chemical State Laboratory, Greece, found that tomato juice is almost the best reducing muscle after exercise of any complexity. It provides the body with important nutrients. In addition, in tomato contains a large amount of antioxidants that reduce oxidative damage to cells that occurs after an athlete training.
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