Most men dream of having a beautiful and strong body. But absolutely any physical activity in the gym leads to stress and muscle microtraumas. Therefore, after training, you need to take time to restore muscle tissue.
Instructions
Step 1
Surely few athletes know that stretching is essential for better muscle recovery after training, strengthening muscles and relieving tension in them. Be sure to do a set of stretching exercises after working with heavy weights, at this time the muscles are especially elastic and warmed up. Stretch the muscles until you fully feel them, and if pain occurs, stop.
Step 2
It is very important to properly plan the time of your workouts, so that the interval between them is at least forty-eight hours - this is the minimum time required for partial recovery of muscle tissue. After every three months of training, take a break for a week so that the body has time to fully rest.
Step 3
Adequate sleep is essential for more than just maintaining normal mental functioning. It provides proper rest for your trained muscles. Sleep restores muscles and increases stress levels (due to increased levels of cortisol) in the body, which only strengthens the muscles. Adequate sleep should be at least seven hours a night, if the work schedule allows it, take a nap for at least twenty minutes during the day.
Step 4
Massage can help restore muscles after an intense workout. To do this, you need a good specialist who can properly massage the internal tissues of the body and muscles. Deep massage is able to reach muscle fibers, no daily stretching will give such an effect.
Step 5
Sauna and baths can improve blood circulation and increase body temperature. As a result, adipose tissue will receive more nutrients and oxygen necessary for muscle tissue repair. These procedures are recommended after exercise or before bed to completely relax. Stay in the sauna or bath for ten to fifteen minutes. After that, you can do a little stretch while the muscles are flexible and elastic.
