About the physical fitness of dragon boat rowing ~

Many people will have leg cramps, muscle aches, restless sleep or feel tired the next day after taking part in physical exercise. This is an uncomfortable state that people do not pay attention to relaxation and recovery after exercise, or suddenly take part in a large amount of exercise, which makes all aspects of the human body unbearable. How to relax and recover after a lot of exercise, the main means are as follows:

1, relax after exercise

After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.

2. Massage after exercise

Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.

1. Jujube lotus seed porridge

Raw materials: Ziziphus jujuba seed 10g, lotus seed 20g, medlar 20g, japonica rice and rice * * * 10g.

Practice: Wash and add water to cook porridge, and add some sugar.

Function: soothe the nerves and nourish the brain.

2. Lycium barbarum sheep brain

Ingredients: a sheep brain, 30 grams of medlar. Practice: Wash sheep brain, put Lycium barbarum into a bowl, add appropriate amount of chopped green onion, Jiang Mo, cooking wine and salt, and steam in a pot, which looks like "tofu brain".

Function: nourish brain and recuperate physical fatigue.

3. Huang Qi chicken

Raw materials: Astragalus membranaceus 30g, Pericarpium Citri Tangerinae 15g, Cinnamomum cassia 12g, Rooster 1.

Practice: wrap the traditional Chinese medicine in gauze, put it in the pot with the rooster, stew it with low fire, add salt to taste, eat meat and drink soup.

Function: recuperate those who are tired and have decreased physical strength.

4. Ginseng glutinous rice porridge

Raw materials: ginseng 10g, yam 50g, glutinous rice 50g each, and brown sugar.

Practice: Slice ginseng, cook porridge with glutinous rice and yam, add brown sugar when porridge is cooked, and take it while it is hot, once a day 1 time.

Function: The porridge has many functions, such as invigorating qi, resisting fatigue and strengthening heart.

Note: Patients with hypertension and fever should not take it.

5. eel yam porridge

Raw materials: live eel 1 strip, 50g yam, 50g japonica rice, and proper amount of seasoning.

Practice: Slice the eel, put it in a bowl, add cooking wine, ginger, onion and salt, mix well, and cook porridge with yam and japonica rice once a day 1 time.

Function: The porridge has the functions of invigorating qi and blood, strengthening tendons and bones, and can relieve fatigue if eaten frequently.

Five tips for relieving fatigue:

1. Stay in bed for 5 minutes in the morning.

When you wake up in the morning, you should spend about 5 minutes lying in bed-lying on your side, taking a deep breath, yawning, stretching, moving your limbs, then sitting up slowly and getting dressed. If you get up immediately after waking up, it is easy to cause cardiovascular and cerebrovascular diseases and even accidental death.

Drink healthy water

There are several kinds of water you'd better not drink: boiled water in a thermos for several days, repeatedly boiled water, "stagnant water" in the faucet overnight (which may contain a lot of Legionella), overnight tea and so on.

3. Don't take a bath after drinking

After drinking and taking a bath, the stored glucose in the body will be consumed by physical activity in the bath, so the sugar content will be greatly reduced. At the same time, alcohol inhibits the normal activities of the liver and hinders the recovery of glucose storage in the body. In addition, bathing and sweating can easily lead to insufficient effective circulating blood volume, leading to collapse.

4. Foods that should be eaten regularly

Honey: Eating a spoonful of honey on an empty stomach every morning can calm the five internal organs, relieve pain and disinfect, and insist on eating can prevent arteriosclerosis.

Garlic: It has strong bactericidal and bacteriostatic effects, and has the reputation of "natural antibiotic".

Jujube: It is nutritious and rich in sugar, vitamins and minerals.

Ginger: Ginger can promote blood circulation and help digestion.

Peanut: It contains many kinds of amino acids needed by human body. Eating regularly helps to improve memory.

5. Go to the toilet often

Don't hold your urine: when you hold your urine, your whole body is in a state of high tension, gastrointestinal and sympathetic nerves will be temporarily disordered, and your blood pressure will increase significantly.

Don't hold your stool: if you don't excrete your stool regularly in time, the water in your stool will be absorbed. If this situation continues, the expansion of the rectum will stop causing the need for feces and form constipation.

At present, a health preserving method called "hand bath" is popular among Japanese photographers. It is said that this method can relieve fatigue and is suitable for white-collar workers.

Photographers spend a lot of time in the spotlight, and their eyes are particularly tired; Neck and shoulders are also prone to soreness, because you keep a posture for a long time. When this happens, they will "take a hand bath" while shooting.

The method of "hand bath" is as follows: take a pot of hot water, the temperature should be slightly higher than the body temperature, open your hands and soak in water for 5- 10 minutes. If the intermediate temperature is not high enough, heat the water again. After "washing your hands", the symptoms of bloodshot eyes and shoulder pain will be greatly alleviated.

According to Liu Jiaoshou of Beijing University of Chinese Medicine, according to the theory of Chinese medicine, "hand bath" acts on human meridians through external stimuli, thus achieving the effect of treating and relieving human diseases. When the hand temperature rises, the contracted blood vessels will be opened to promote blood circulation, and the tension of muscles and nerves will be relieved. "Hand bath" is easier than "foot bath", so people who work in the office might as well have a try.

Experts believe that the following methods are extremely effective in eliminating mental fatigue:

1. First of all, we should pay attention to mental health, strengthen moral cultivation, be open-minded and reduce mental fatigue. Once it appears, you should vent your bad feelings in time, and don't keep it in your heart, such as talking to your intimate friends.

2. Make the meal time regular. A regular diet can keep the body in a normal metabolic state.

3. Take more exercise. Healthy people can do some sports activities, such as jogging, cycling, swimming, walking and so on. Exercise can make people more confident at work and more calm when encountering difficulties. Evening exercise can also make you fall asleep faster.

4. Sleep more. An important cause of mental fatigue is lack of sleep. People in this situation should sleep an extra hour every day. Everyone's sleep needs are different, so we should find the most suitable fixed sleep time.

5. Grasp the peak energy period. Some people are energetic in the morning, while others are energetic at night. It is extremely important to find out their peak energy, so that you can arrange your schedule reasonably.

Exercise to relieve fatigue

It is easy to get tired after a long journey. Here, I recommend a set of exercises that can help you relieve fatigue. It is very suitable for driving, and also suitable for cars, boats and planes.

First, the tips of ten fingers squeeze each other.

Second, make a fist with your left hand, hold your left wrist with your right hand, push it out hard, and then do it the other way around (note that both hands are down).

Third, hook your fingers and pull them to both sides for five seconds.

Fourth, make a fist with both hands.

Five, cheeks up, hold your breath for five seconds.

Sixth, grit your teeth and not relax.

Seven, open your mouth and shout silently for five seconds.

Eight, tight lips, bite tight lips.

Nine, make a fist with both hands, hold your chin, and press your chin hard.

X. Hold your face with your right hand, lean your face hard on your right hand, and then change your left hand. Repeat.

1 1. Put your hands above your head, push your head forward and push your hands back.

12. Back against the seat, cross your hands and fingers, hold your right brain and push forward, and push your body and head to the right.

Transposition repetition.