12 Ways to Relax Your Muscles

   This probably happens often: You just finished doing their job and really feel the tension in your muscles. You pat on the back because of the amount of effort you put in the day, then imagine how much you will have a better body for that.

   One thing you do not believe, however, and is important for an amazing workout: relaxed muscles! Not only do you have to keep your muscles stimulated to show growth, but we must also give them plenty of rest and relaxation to repair themselves in order to become stronger!

In this article are 12 ways to relax muscles:

1. Breathing

   During cooling of your workout or before going to sleep at night, you should focus on your breathing. Take long, deep breaths; 4 seconds to 4 seconds to inhale and exhale. As you exhale, try to imagine all the tension and negative energy in your body to escape. Imagine every muscle in his body easing. You work your thoughts through your entire body, focusing on one muscle group at a time.

   Breathing is a method that can improve their understanding of the body-mind and focus your energy on the muscle relief.

2. Stretching

   Many people forget this, but it is important to include in a training session, as it will help recovery and reduce muscle soreness. Stretch right after your workout, during the cooling phase.

   As you stretch, hold each position for about 15-20 seconds until you feel good traction (while at home). If you feel a sharp pain, then you may have made the wrong section!

   In addition, while stretching, you will improve your range of motion, which contributes to muscle fibers, which in turn helps you when you are lifting weights.

3. Sleep

   Love not sleep everyone? Not only is it essential to sleep to regain his mental state, it also gives your muscles time to recover. Reducing sleep time reduces the recovery rate, and increases the amount of stress on your body, so your muscles tighten.

   You must be sleeping at least seven hours a day, and if you have the time, include a nap somewhere during their afternoon.

4. backward

   This may seem a strange suggestion, but letting the aid of gravity, which may have a deeper sense of relaxation. After completing their training, try to find a bar that can be wrapped around her knees. Then let your arms and body suspended for one minute.

   Focus your thoughts on the release of any tension you may be experiencing and let gravity work and in our bodies. Avoid staying in this position for long, however, because excess blood rushing to the head can cause various health risks!

5. appropriate periodisation

   No matter how you work, if you do not plan properly your system, you can not recover optimally and you may feel some tension in your muscles.

   When considering a program to use, make sure you have at least one day a week to rest completely, and make sure each of your muscle groups two days to recover before working again. Make sure you seek synergistic muscles (like triceps and biceps), due to the fact that they work together in many different exercises lifting weights ... not to overtrain the muscles!

   Another thing is to schedule a week off every three months to give your body time to regenerate completely.

6. Massage

   A massage can help many relax muscles. It's a good idea to get a massage on her day off or after the formation of a hard day's work. Try to find a certified massage reaches deep tissue full body massage. Deep massages are great because you can relax certain muscle fibers that you can not achieve with conventional methods such as stretching. When massaged, try to focus on deep breathing for a better experience.

7. tub, steam room and sauna

   Each of these things will warm your body and improve blood circulation, allowing your body to get more oxygen and nutrients to the muscles to heal.

   They are the best after completing their training. However, if you have an injury, it is best to use ice before the heat immediately after your workout is because it will reduce inflammation.

   Stay in the steam bath or sauna for about 10-15 minutes ... this is enough time to relax, but not all the time you start to feel lethargic. If desired, you can also do some stretching, because your muscles feel warm enough and be more flexible in their state.

8. Meditate

   Meditation is amazing to relieve stress and relax muscles. If you do this before going to sleep, you can focus all your mental thoughts and prepare your body for the rest. Sit in a dark and relaxing place, and sit cross-legged or lying, and focus on deep breathing.

   Let your mind relax and clear himself of all his thoughts. Once your mind is free, imagine the muscles relax and let your energy flow. Work your way through your body as it does. Your muscles should be relaxed, and you should have a spirit of later clams.

9. Green tea

   This method is very good because it is easy to add to your daily routine. Green tea has certain antioxidants that can get rid of things that can have negative effects on your body. By reducing the amount of damage to the muscles, you will not need much time to recover.

   To fully enjoy green tea, try drinking two cups a day.

10. Acupuncture

   This ancient Chinese method can not only cure diseases, but also help in muscle relaxation. A qualified acupuncturist guide their pressure points to relax muscles. Whenever you feel tight, you can go for acupuncture ... just make sure you find a certified acupuncturist so they know what they do!

11. Low intensity cardio

   After completing his training lifting weights, do some easy cardio is an effective way to relax the body. This improves blood circulation, improves muscles recover and get rid of muscle stiffness that may have occurred in weightlifting.

12. Magnesium

   Another easy method; This is a dietary supplement that helps nerve signals and muscle contraction and relaxation. You can take supplements or eat foods that contain magnesium, like peanuts, spinach, almonds and brown rice.

   The next time you have a nice hard workout, be sure to let your body relax afterwards. Using the techniques described above, as part of your regular routine, you can be sure that your muscles will heal with time and you will feel amazing for your next workout.

   Want to know more about how I build my body and lose fat? I'm working on my own blog for fitness, which contains free articles on weight lifting, diet and nutrition, weight loss, and almost all the questions you can think to sculpt your body.

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