干货|赛后恢复小宝典,送给西马完赛的你!
发布:2017-10-28 11:28     来源:西安新闻网   编辑:胡静

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今天的西安秋高气爽

18℃的气温最适合跑步

来自26个国家的参赛选手们在赛道上

稳健的奔跑着

完赛获得奖牌之后

除了拍照留念发朋友圈

别忘了赛后恢复也是相当重要

完赛后适当的拉伸是必须的

参赛者们可以根据个人的身体情况

选择适合自己的恢复方式

贴心的小妹又来啦

赛后恢复小宝典

拿出笔记本,开始记笔记

0~5分钟

首先当然是拿到完赛奖牌啦,拍几张美照,发到朋友圈,告诉你身边的所有人,你已经顺利完赛!

5~15分钟

走出赛道,先不要着急坐下来,慢慢的走动,给身体一个缓冲的时间,从激烈的比赛中恢复到日常模式。不要让心率过快下降,防止乳酸急剧堆积。

15~45分钟

这个时间段你就可以开始吃东西啦,保持血糖水平,补充肌肉糖原,修复肌肉。当然不要吃的过猛,食物的量也不能太大,今天的温度,可以选择喝一些热汤,建议碳水与蛋白质的比例4:1的食物,如酸奶。

30~60分钟

有条件的跑友,可以将脚在冷水中浸泡或冲洗5到10分钟,然后穿上压缩裤。帮助排酸,减少肿胀,快速恢复。也可以选择平躺将腿抬起,靠在墙上5到10分钟。

6~24小时

通过拉伸或用泡沫轴充分放松肌肉,最好可以在赛后进行一次按摩。

第一周

刚刚完赛的你,在第一周可以做一些低强度的训练,如游泳、瑜伽、普拉提,或一般的拉伸。以促进血液循环,肌肉的恢复。

第二周

如果有伤或是身体不适可以继续进行低强度训练。在身体恢复较好的条件下,可以开始进行5到10公里的慢跑。

第三周

逐步增加训练里程和训练强度,慢慢向正常训练强度靠拢。

第四周

到了第四周,如果你还有下一场马拉松,现在就可以开始回到平常的训练中了。

今天

你做好赛后恢复了吗?

我们的人生就像是一场马拉松

但是你的人生绝不会只有一场

在赛道上奔跑的心也永不会停止

期待下次还能在这里看到那个

奋勇向前的你!

来源:西安新闻网   编辑:胡静
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