Most of men dream to have the beautiful and strong body. But any exercise stress in gym leads to the stress and microinjuries of muscles. Therefore after the training it is necessary to find time for restoration of muscle tissue.
Instruction
1. For certain the few athletes know that for the best recovery of muscles after the trainings, strengthening of muscles and removal of tension in them the extension is extremely necessary. Surely carry out the set of exercises on the extension after work with heavy scales, at this time muscles are especially elastic and warmed. Stretch muscles until completely you experience them, when developing pain – stop.
2. It is very important to plan correctly time of trainings so that the interval between them made not less than forty eight hours - it is the minimum time necessary for partial restoration of muscle tissue. Every three months trainings take the break for the week that the organism managed to have a rest completely.
3. The full-fledged dream is necessary not only for maintenance of normal mental functioning. It provides due rest for your trained muscles. The dream recovers muscles and increases stress level (because of increase in level of cortisol) in the organism that only promotes strengthening of muscles. The full-fledged dream has to make not less than seven hours in the night if the schedule of work allows to make it, take a nap at least twenty minutes during the day.
4. Massage will help to recover muscles after intensive training. For this purpose you will need the good expert who will be able correctly to make massage of internal body tissues and muscles. Deep massage is capable to reach muscle fibers, such effect won't give any the daily extension.
5. The sauna and the bathtub are capable to improve blood circulation and to increase body temperature. As a result of it fatty tissues will receive more nutrients and oxygen, necessary for restoration of muscle tissue. These procedures are recommended to be carried out after the training or before going to bed completely to relax. Remain in the sauna or the bathroom is from ten to fifteen minutes old. After that it is possible to make the small extension, muscles flexible and elastic so far.