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运动后的肌肉放松,又称再生恢复训练,是指通过转换运动模式、按摩、理疗等一系列方法手段来加快机体恢复。恢复是运动训练的前提和依据,运动员最大能力的发挥来自于充分的恢复。在每次训练或锻炼后,加入再生恢复的练习手段,能够改善运动员肌肉软组织的质量,加快血液和淋巴系统循环,帮助肌肉重建,以加快机体恢复,消除疲劳。运动后,可根据此前运动量的大小,进行15-40分钟的肌肉放松,每个牵拉动作保持15-30秒。1、放松小腿后群肌(腓肠肌、比目鱼肌)
Muscle relaxation after exercise, also known as regeneration recovery training, refers to the conversion of sports patterns, massage, physical therapy and a series of methods to speed up body recovery. Recovery is the premise and basis of exercise training, athletes maximum ability to play from the full recovery. After each training or exercise, the practice of regenerative rehabilitation can improve the quality of muscle and soft tissue of athletes, accelerate the circulation of blood and lymphatic system, and help muscle reconstruction, so as to speed up the body recovery and eliminate fatigue. After exercise, according to the size of the previous exercise, muscle relaxation for 15-40 minutes, each pulling action for 15-30 seconds. 1, relax the lower leg muscle (gastrocnemius, soleus)