What can I do after exercise to double the effectiveness of my training?

After exercise, you must pat all parts of the body with appropriate force, so that the muscles can be effectively relaxed, and the training effect will be doubled.

After exercising, first of all, we must fully relax the muscles, otherwise no matter how hard you exercise, you will only get sore and unsightly muscle mass, and secondly, you can't eat and drink.

Be sure to supplement enough nutrients, protein, carbohydrates and the like after exercise. In addition, it is necessary to stretch after exercise, so that the muscles can recover better and make the muscles grow better. Finally, it is necessary to get enough sleep.

Eat muscle building powder. After training, if you want to train more effectively, you can supplement some nutrients, that is, eat some muscle building powder and the like.

Relax your muscles. Relaxing your muscles allows you to rest your muscles and prepare them for the next day's workout.

There are many people who exercise just to build muscle. One of the ultimate goals of a male bodybuilder is to build muscle. A clear and full body of muscles is bound to be something that many men want to have.

So do you know how to better build muscle? Many gym people think that they can build muscle by sweating profusely, but this is not enough. After exercising, there is a ** period, make good use of this period, and your muscles will grow better.

Our muscles are made up of muscle cells, and when we exercise, the muscle cells are torn apart, but that's okay! Don't worry, it's good. The cells in your body have the function of healing, and muscle cells are no exception.

After the cells of the muscles heal, they will be more visible than before, and they will be reflected in the muscles, that is, the muscles that have become full. After the muscle cell movement is torn, it is the first period for us to grow muscles! Take advantage of this ** period to allow the cells to repair better, and the muscles will grow better.

First of all, you need to get enough rest to allow your muscle cells to focus on healing and repairing. During this time, don't do any anaerobic exercise. You can choose easy aerobic exercises, such as jogging, to relax your body and exercise your heart and lungs.

You also need to consume protein. How exactly is protein used in muscle cells? It turns out that protein can be broken down into substances needed to synthesize muscle cells.

This miraculous substance is called amino acids. Therefore, supplementing protein is, in a nutshell, replenishing muscle.

When it comes to muscle growth, some people are also worried about whether the muscles will grow asymmetrically. You can use the side of your hand to cut your muscle contour from time to time after exercise, which will help your muscles grow evenly, well-defined and noticeable. This gives the muscles in shape.

There's another way to get your muscles in shape. It's stretching. You can do some stretching after exercise, and remember that when doing stretching, be sure to take it slow and don't rush.

Stretching exercises should be done from top to bottom, step by step, and stretching exercises should be done on the back, abdomen, arms, and legs. This will give you a smoother, more beautiful shape.

It is recommended that every gym person maintain a good attitude, do not delusionally train the body of a model in a week, the right muscles are the highest standard of a good body, and it takes months or even years of continuous exercise.

Excessive exercise is also the enemy of fitness. It is recommended that everyone should exercise no more than three times a week, preferably one or two days apart. Of course, if you're doing light cardio, you can exercise every day.

But you have to know that if you want to build muscle, you can't do without anaerobic exercise.

What to do after exercising? Many people simply don't know that don't waste the ** period after the exercise anymore. Let's start exercising scientifically now.

Stretching massage. Do not sit or lie down directly, you should take a walk slowly, and relax the exercise parts, which can not only reduce the fatigue of exercise, but also reduce the production of muscle legs, and reduce the probability of muscle twitches.

After exercising, we must pay attention to the proper stretching massage, so that we can make our training twice as effective with half the effort. In addition, be sure to supplement some protein, which is more conducive to muscle growth and ensure adequate sleep, which can make the training effect twice as effective with half the effort.

After exercise, you must do stretching and stretching exercises in time, so that the muscles of the whole body can be fully relaxed and relieved.

Pull-ups are a workout that can definitely double the training effect, this exercise can effectively exercise 70% of the muscles in our body, and make your muscles especially shaped.

1. Plank.

Keep your feet slightly shoulder-width apart, bend your elbows, and use your arms against the ground to support your back straight. Keep your body in a straight line from beginning to end, and you'll feel the muscles in your abdomen contract violently, and your whole body fights against gravity. If you stick to it for one to two minutes a day, your lower abdomen will definitely become flatter and your back will become firmer.

Second, the half-ship action.

After sitting on the mat, lean back with your upper body and arms parallel to each other, and lift your legs off the ground in a boat-shaped. After holding this action for 3 breaths, the back is slightly lowered back, and the legs need to be stretched forward at the same time, do not touch the floor, in a half-boat state, return to the initial action after three breaths, repeat all the movements ten times, and insist on it every day to slim down the lower abdomen.

Squats and push-ups, squats can better exercise the leg muscles, and push-up training is more comprehensive, which is better for exercising.

Don't think that fitness is a very simple thing, it is a very scientific and systematic exercise method, if our method is not correct, you can not achieve a good construction effect no matter how long you work.

Now more and more people have chosen fitness, many people want to exercise through fitness, make themselves better and more outstanding, this is a good idea, choose fitness is right, he can let you meet a better self!

But it is not easy to achieve effective fitness, and it takes a lot of time for a novice to explore and explore. It takes a lot of time in this process!

But don't be afraid, let me, a fitness veteran, tell you about what methods we should use to achieve effective fitness.

1.Learn to do it yourself.

Nowadays, fitness people are more and more dependent on fixed equipment, if we rely on equipment every day, then we can not feel the strength of the muscles well, we can not prescribe the right medicine, accurate exercise of a certain muscle!

Therefore, when we do movements, we should not perfunctory ourselves by doing too much, but should find the muscle groups that exert force, so that the exercise can achieve twice the result with half the effort! We want to focus on quality over quantity!

2.Learn warm-up exercises.

Don't underestimate this warm-up exercise, if we don't warm up enough before fitness, then it will be difficult for our physical state to meet the requirements of fitness! If you insist on fitness, it is likely to lead to physical injury, and the effect of fitness will decrease!

Before the workout, we should do aerobics to improve the core temperature, stretching, joints, and ligaments of the body, so that we can avoid injuries and at the same time allow us to work out more effectively, and this warm-up preparation is best about ten to 20 minutes!

3.The action should be standard.

I often see people doing pull-ups and doing half-runs, which is very non-standard pull-ups. I think I am very powerful when I do dozens of them every time, but in fact, this not only delays time, but also affects the effect of exercise!

4.Heavy weight breakout.

At the same time, when you continue to improve, your muscles will also be fully exercised, your muscle mass will increase, and the girth of your muscles will become thicker, which has a good exercise effect on muscle gain and can improve the efficiency of exercise!

1.Limit your workout time to 30 to 40 minutes. 2.

High-intensity workouts. If you're just starting out, start slow and take your time. 3.

Protein supplementation. 4.Hydrate.

5.Sugary carbohydrates. 6.

Have a drink before and after your workout. 7.Slow down muscle contractions.

8.Compound workouts. 9.

Choose one of your favorite cardio exercises to work out. 10.Mix it up!

Don't do the same workouts day after day, or once your body gets used to the form and intensity of the workout, it won't work out at all.

Squats and skipping rope, these two movements are helpful for fat loss in full-body exercises, which can get twice the result with half the effort. There are also push-ups and sit-ups, which are essential movements for beginners to work out.