Atrophied muscles and loose, saggy skin can spoil your mood for a long time. The main reason for muscle hypotonia is low physical activity and poor nutrition. If you are not happy with the reflection in the mirror, if you feel like a sluggish and sickly person, you need to closely take care of your health. There are several ways to improve muscle tone.
Instructions
Step 1
Physical education and sports are the best way to restore muscle tone. Regular exercise will improve blood circulation and muscle nutrition, making them look more beautiful and elastic. Strength gymnastics is especially useful for improving tone. You can do strengthening exercises with your own body weight, with a partner's resistance, or with dumbbells, barbells and shock absorbers. By exercising even twice a week for 30 minutes, you will begin to notice positive changes in muscle structure. They will tighten up, become dense and strong.
Step 2
Massage and self-massage is the second most effective way to increase muscle tone. The massage should include such techniques as rubbing, kneading, chopping, shaking. The deeper and more intensely you work your muscles, the faster they will return to normal. Massage must be done in a course of ten procedures. You should work not only on weakened muscles, but also on those that are overstrained during work. For example, when sitting at a computer for a long time, the muscles of the shoulders, neck, and forearms are constrained. They need a relaxing massage that consists of stroking and gentle kneading techniques.
Step 3
Contrast shower and electrical stimulation can be a pleasant addition to the above methods of increasing muscle tone. Your doctor can prescribe electrical stimulation, but you can take a contrast shower on your own. Start dousing your body with warm water, and end with cool water. Cold water stimulates the nervous system, causes muscle contraction and improves blood flow to them. Lower the temperature gradually, because sudden cooling can trigger colds. To achieve a positive result, take a contrast shower every day. Alternate changing hot and cold water 3-5 times.
