OL a good way to eliminate fatigue

(A) consolidation activities

Finishing activities is to promote the Elimination of fatigue strength of a good recovery. Coaches and players should be given enough attention. Vigorous exercise after finishing activity, cardiovascular system and respiratory system remained at a high level, to repay campaign debts owed by oxygen. Finishing activities allow muscles to avoid partial circulatory disturbance affecting the metabolism process. Finishing activities should include jogging, breathing gymnastics and stretching of the muscles. Stretching exercises after exercise to eliminate muscle cramps, improve blood circulation, reduce muscle soreness and stiffness levels, eliminating local fatigued, to prevent sports injury occurred also has good effect.

(2) sleep

Sleep is the Elimination of fatigue, a good way to recover. Sleep is the excitement of the cerebral cortex, in vivo during reduce catabolism is the lowest level, which is the synthesis and metabolism are relatively high, conducive to the accumulation of body energy. Adult athletes in peacetime training period, there should be a 9 day 8 hours of sleep. In a large amount of exercise and competition period, the sleep time should be appropriately extended. Youth athletes of the sleep time, than the adult's long, must ensure that there are 10 hours of sleep per day. If, on the arrangements for training all afternoon, there should be adequate time for a NAP at noon (1.5 ~ 2 hours).

(3) a warm water bath

Training after the warm water shower is the most straightforward method of eliminating fatigue. Warm water bath can promote systemic blood circulation, regulating blood flow, metabolism, beneficial to the organism of the transport of nutrients and the Elimination of material fatigue. The water temperature to 42 Shi 2C suitable. Time is 10-15 minutes, not longer than 20 minutes. Training over half an hour later, also available for hot and cold water bath. Cold water temperature to heat the water temperature to 15C, 40C. A cold shower for 1 minute, 2 minutes, hot shower, alternating 3 times.