If you feel your muscles stiff after exercising, what are the exercises you can do to relax your mus

Step on the spot, expand the chest, turn the waist, squat and jump, bend over and hold the legs. These movements allow tense muscles to relax.

Run slowly, do some squats, do some sit-ups, do a high leg raise, and walk slowly. These allow the muscles to relax.

You can massage before this, or you can use some rollers to dock me for relaxation. You can stretch your legs, you can stretch your legs, you can press your legs, you can use a fascia gun for massage. You can also get a massage.

You can use a fascia gun to relax your muscles after exercise, or you can stretch. There are practical methods such as soaking in warm water, using a fascia gun, applying warm compresses, stretching the muscles, and massage.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Ways to relax your muscles after strenuous exercise:

1. Upper limb relaxation: Stand with your body open, bend slightly while your legs are naturally spread apart, so that your upper limbs naturally lean forward and droop, and shake your shoulders and arms repeatedly for about 1 minute until your arms are hot. While shaking, you can move your wrist and fingers for better results.

2. Lower limb relaxation: keep the body in a supine position, lift the legs upward, pat and massage the legs with both hands at the same time, shake the thighs and calves with the toes slightly hard, and shake the buttocks, abdomen, waist, etc. Body hug knee exercise:

Keep your body in a squat position, wrap your hands around your knees, and try to lower your head (preferably with your chin to your chest) and lift it up again, about 20-30 times.

3. Head relaxation: Relax your head and frown hard, hold for 10 seconds, and then relax; Close your eyes firmly, hold for 10 seconds, then relax; Wrinkle your nose and cheek muscles, hold for 10 seconds, then relax; Hold your tongue against the palate to tense the front of your tongue and hold it for 10 seconds before relaxing.

1. Do not go swimming or taking a cold bath immediately after strenuous exercise, otherwise it is easy to cause cold allergies and colds.

2. At present, it is the summer heat, after strenuous exercise, it is not advisable to drink a lot of water or eat cold food immediately, and after exercise, you should drink a small amount of warm water and light salt water.

3. After training, especially after a large amount of exercise, do not sit down and rest immediately, it is best to take a walk, shake your muscles, and adjust your breathing.

Benefits of Exercise:

1. Physical exercise is conducive to the growth of human bones and muscles, enhances cardiopulmonary function, improves the function of the blood circulation system, respiratory system and digestive system, is conducive to the growth and development of the human body, improves disease resistance, and enhances the adaptability of the organism.

2. Reduce the risk of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.

3. Physical exercise is one of the most active and effective means to enhance physical fitness.

4. It can reduce the risk of premature aging.

5. Physical exercise can improve the regulatory function of the nervous system, improve the nervous system's ability to judge the intricate changes in human activities, and make a coordinated, accurate and rapid response in a timely manner; It enables the human body to adapt to changes in the internal and external environment and maintains the normal progress of the body's vital activities.

6. Physical exercise can regulate the physiological balance of the human body and achieve the effect of treatment and prevention.

As we all know, you need to do some preparatory activities before exercising, in fact, it is also important to relax after exercise, otherwise you will have muscle soreness. So, how do you relax your muscles after exercise? Below I have collected and sorted out the methods for you to relax your muscles after exercise, I hope it will help you!

Stretch the back of the calf

Do lunges in front of the non-stretched leg net, the direction of the foot of the stretched leg is the same as the direction of the body, and the heel is stepping on the ground; Hold for 15 minutes and swap the other leg for a stretch; When stretching, the leg that is stretched will feel sore, so keep breathing even.

Stretch the front of your thighs

Bend the stretch leg back and toe up, and grasp the stretch leg with one hand'At the ankle, pull the foot towards the hips, the knee is facing down and the knee supporting the leg is close together, and the hand can be used to maintain balance with the help of the aid, hold for more than 15 seconds, and then change to the other leg to stretch.

Stretch the outer thighs

Half squat and put the stretched leg horizontally on the supporting leg, lean forward to maintain balance, and the hand can be held for more than 15 seconds with the help of an assist, exchange.

Stretch the back of your thighs

It can be assisted with the help of railings. Place the leg flat on the railing, keep the knee as straight as possible and not bend, and lean forward close to the leg until you reach your maximum capacity. When leaning forward, you should do it slowly, and you can hold the railing with your hand for more than 15 seconds, and then switch the other leg for stretching.

Upper limb relaxation activities

Stand, lean forward with your upper limbs and shake your shoulders and arms repeatedly until you get warm.

Lower limb relaxation activities

Lie on your back, raise your legs, slap and shake your inner thighs, front and back of your lower legs, and your hips, abdomen, and lower back.