Injuries are things that all fitness partners talk about. Although you can't control the time of recovery and can't stop the injury, you can still know how to deal with it.
Don't just focus on recovery. Many people worry that the longer they take a break, the more they will regress. Why bother, most of us are not athletes, we don’t need to hurry to start training again in three weeks.
You have to look into the long-term, your fitness road is still growing, maybe 10 years and 20 years, it is not so bad to spend some time on recuperation. If you have been wounded, maybe you will only be able to live with others. Say "I used to be fitness before."
You can't avoid all the injuries, but remember the following five steps, you can make sure you recover from the injury faster.
Accept injuries
If you spend enough time in the gym, you will be injured. You may be training with injuries because it's hard to get into the state now. Or, you can take a step back. From the big picture, it is your goal to understand the long-term health of your joints and muscles.
Of course, you will lose some strength and muscle, but these are insignificant. Remember, the quality of your movements after recovery is much better than your injury training.
2. Take your treatment plan seriously
Another very serious suggestion is that you must not ignore treatment. This is the simplest and most effective way to promote recovery, while also improving your flexibility, increasing the stroke of your movements and reducing the likelihood of recurrence after injury. Proper treatment preserves the strength and circumference of the muscles and also breaks down some of the "skulls" that form near the wound.
It is not the most effective action to complete several sets of shoulder rotations, but in the long run, combined with other rehabilitation training, arrange them into your regular training, you will be able to significantly reduce the recovery time.
3. Feeding injured muscles
A very common mistake is that many people will significantly reduce calorie intake during the recovery period, and they are afraid of accumulating fat. Our body needs food to recover and repair, especially during the recovery period. If your pectoralis major muscle is strained and can't be trained for weeks, then the muscle will become smaller and weaker. All you can do is eat enough food to keep your hard-earned muscles.
If you limit your calorie intake too much, you may lose meat at an unprecedented rate and your recovery will slow down. Conversely, reduce calorie intake by 10-20%. This maximizes your muscle retention and recovery while minimizing fat.
fat
Daily fat intake should account for 15-25% of daily calories. Ingest beneficial fats from olive oil, avocado and salmon. These not only support your cardiovascular health, but also promote inflammation recovery after training.
protein
In order to maximize muscle retention and support the repair process, you need to consume more protein, especially when you reduce calorie intake. Eat at least 1 gram of protein per pound of body weight.
Carbohydrate
During recovery, the amount of carbohydrates you need will decrease, but you still need the right amount of carbohydrates to support the recovery process. Once you have determined your fat and protein intake, the remaining calories are supplemented with carbohydrates, remembering to be dominated by complex carbohydrates.
4. Practice other
Because your side of your thigh muscles is hurt, or if you have a lower back discomfort, you have stopped training all the other 600 muscles? If you don't practice at all, the loss of muscles is very fast. You can still actively train other parts of your body, which keeps you on the right track.
Unilateral training
If you have a shoulder or chest and leg injury, you can still train the other side. Sometimes you can even make progress in situations like this. This plays an important role in your recovery. Try one-legged leg lift, one-legged leg flexion or one-legged leg curling, which maximizes strength and circumference.
Training weakness
Is it because the quadriceps are too strong and strain the hamstring? Train the muscles on the back of these thighs to match the anterior muscles. Be sure to follow the steps before you recover. Because of the lack of flexibility of the shoulder joint, the rotator cuff muscles are injured? Take some time to open the chest shoulders and surrounding muscles to prevent this from happening again.
Of course, you can also use these times to drive the lag, such as the back of the deltoid muscle, the calf or the triceps.
5. Reduce training capacity when returning
Avoid starting the number of groups and weight before using it immediately after recovery. One of the worst things is to immediately overburden the muscles that have just recovered, and the risk of injury increases. Try to adapt your muscles with 1-2 weeks of light weight and high frequency training.
Injuries are inevitable and sometimes very annoying. All you can do is adjust your attitude, actively recover and eat, and let yourself return to training faster.
Functions of eye black
1. It has the effect of lengthening eyelashes and enlarging eyes.
2. It can bring curling and supporting force to eyelashes.
3. It can improve the support of eyelashes, and the shape of eyelashes is curved. Especially when we blink and close our eyes, these two layers of eyelashes like small fans can prevent the upper eyeliner from contacting the oil of the lower eyelid and faint, so it is necessary to curl the eyelashes before brushing them.
Misuse of eye black
1. Apply eye black more than 3 times. It is enough to apply eye black twice. If you don't want your eyelashes to form a ball, generally speaking, you can get the best effect by applying it twice.
2. Insert and pull the eyelash brush. It is easy to harden mascara, because air is mixed in the process. Eyelashes are easy to coalesce, and the floating powder is serious.
3. Start applying eye black from the middle of your lashes. When you apply eye black, you must start from the root. eye black is not used for a long time, and it will dissolve when you apply it, so the application method is likely to be wrong. The possibility is as high as 99%. Generally, the curly eye black with larger mascara brush is used.
4. At first, eye black was too thick. Sweep up gently, and then emphasize the wavy feeling when smearing according to personal conditions. Too much mascara at a time is easy to get dirty, because the eyelash state has not been adjusted to the best.
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