Tips for Muscle Recovery
One of the best ways to recover your muscles after exercise is by taking recovery supplements for athletes. There are many different recovery supplements for athletes found at Hammer Nutrition.
Your Muscles Must Recover
It is great to spend a lot of time working out and lifting weights but between these workouts, you also have to take some time off to allow your muscles to recover. If you do not do this, you are not going to max the strength-building goals you have been working for. Recovery does not necessarily mean you have to sit in front of your television and eat a bunch of junk food. What you do on your off-days is just as important as what you do while you are in the gym.
Promote Circulation by Working Joints
Even on your days off, you need to stay nimble. You can do this by moving your arms, wrists and knees in low-intensity circles. The opening and closing of your joints is going to bring fresh synovial fluids to nourish, lubricate and hydrate your joints. You need to rotate clockwise and counterclockwise to prevent imbalances and overuse injuries. You must use caution and not hyperextendand keep circles tight to in order to prevent excessive lateral motion so you do not torque your joints.
Use Foam Roller to Reduce Muscle Tension
If you feel muscle tension after a workout, you need to use a long, semi-soft foam tube to give your muscles a good massage. Foam rolling will break up scar tissue and knotting in your fascia (which could lead to aches and pains in your joints). As soon as you wake up, before bed and any spare times during the day, you should spend at least 30 to 60 seconds rolling your sore muscle groups.
Substitute High-Intensity Exercises with Isometrics
On rest days, you need to trade in your high-power weight lifting exercises for Isometrics. In order to do this, you need to hold a certain position for a longer period of time. Your muscles are going to be engaged but at a lower intensity. This will allow blood and nutrients to rebuild in your body for your next high-energy training session.
Overhead Squat to Increase Mobility
The overhead squat is the king of mobility exercises. If you are able to master the overhead squat, it will improve your workouts. It will strengthenyour joints so you will be able to bear more weight while you are working out and it will also promote blood flow to battle soreness. To do the overhead squat you need to:
- Have your hands and feet shoulder-width apart and grab a resistance band at the ends
- Extend your arms straight overhead and keep your shoulders down and back
- Push your hips back and squat down on your heels until your hamstrings rest on your calves
- Hold for five seconds, then push your knees out and stand up fast
- Perform 5 to 10 reps three times each day to mobilize the tightest areas of your body
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