How to relax after the Marathon?

   
Experts remind that small step after the game should be phased out jogging, do not suddenly stop and then proceed to full-body relaxation. Upper relaxation activities as standing, upper forward, shoulders arms and repeatedly jitter to heat only; lower extremity movement to relax supine, leg raise, tapping, massage, trembling in the thigh, before the rear, and rear leg, and buttocks, abdomen, side of the waist.

Tuck tuck tuck your hands relaxed movement, squat, bow, quiver up and down repeatedly to the lumbar fever only; body movement recharge stand, knees bent, hands, front of body Fu, the full use of breath, deep breathing in the chest, "smoke screen" (that is, no call is not smoke, not to hold your breath) slowly exhaled at the abdomen (ie pubic region). This repeated several times, while slowly lifted his upper limbs, upright, until the pulse recovered to pre-exercise pulse.

In addition, because of the marathon feeling arising from fatigue, experts offer two methods to restore fatigue. First bathing fatigue. Bath of clean skin, so that the normalization of blood circulation to promote the excretion of body wastes have a good effect, but also take into account water temperature, bath time, bathing frequency of various conditions. Second, sleep, fatigue. Sleep is the process of recovery, there must be a good enough sleep, that is, both sleep time, but also to ensure the quality of sleep.