Accelerate recovery after training – Street Workout – training with its own weight
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As soon as you leave the hall, the body switches to recovery and muscle growth mode. Optimize these processes to prepare for the trail.
As soon as you leave the hall, the body switches to recovery and muscle growth mode. Optimize these processes to prepare for your next workout!
Many bodybuilders pay close attention to every aspect of the workout – from choosing the best exercises to specialized training protocols and the smallest details in the process – and then consider the job done as soon as they cross the threshold of the gym. But in order to achieve results – or rather, to optimize them – you need to treat the post-training protocol with the same attention as the training itself, otherwise you do not fully realize your potential.
“In my opinion, recovery is the most underrated aspect of the entire mass gathering cycle,” says Mike Kundla, who plays the Mens Physicist category. – Your body needs adequate rest and recovery sustanon 250 for sale. He needs to repair muscle fibers damaged during exercise, replenish muscle glycogen stores, and allow the central nervous system to recover. ”
Fitness trainer Brandon Strong believes that this is not the only reason to optimize recovery. “You want to go to the next training session in 100% readiness, and recovery plays a very important role in preparation,” he says.
We decided to use the knowledge of two successful athletes, and asked them to talk about their post-training protocols to determine which recovery strategy is most effective. What steps help them train to the limit day after day?
1. Start with stretching and sticking after a workout.
The path to optimizing recovery begins before leaving the gym. The first stop after the main training: static stretching and hitch.
If you are not working on flexibility, your muscles will shorten over time and lose elasticity. Static stretching increases the range of motion in the joints, and this is of paramount importance to minimize the risk of injury.
To pave the shortest path to recovery, Strong stretches for at least 10 minutes after each workout, and in the days of his legs he uses a cylinder for Pilates. “I also devote 15-20 minutes to water procedures in cold water after intensive leg training; I noticed that it helps me reduce muscle inflammation, ”Strong says.
Its recovery protocol varies depending on the specifics of the workout. Some days he has purely power ones: he works with a lot of weight and combines many-joint exercises into supersets, like variations of deadlifts and bench presses. Other days he has auxiliary: an athlete makes one-joint movements, for example, biceps flexion and extension for the triceps, and at the same time cardio and exercises for general physical training.
“Power days require more intensive recovery, which requires more time,” says Kundla. “I do a lot of stretching, using the three elements of sports equipment that every athlete should include in the arsenal of recovery tools: weights, a lacrosse ball (or tennis ball) and a Pilates cylinder.”
On the days of auxiliary training, Kundla makes more static stretch marks in a classic style. “Also I am jumping rope these days: 100 jumps on two legs, 100 alternating legs, and another 50 jumps on one foot,” he says. “It strengthens the muscles and ligaments of the foot and ankle, which helps reduce the risk of injury.”
Mike Kundla‘s post-training protocol on power days
► 10-15 stretch marks in the camel-cat masteron dosage position to remove stiffness in the back and shoulders.
► Stretching Quadriceps, muscles of the back of the thigh and back on the cylinder for Pilates; as an alternative for legs, you can use a barbell.
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► Elaboration of trigger points of the shoulder, pelvis and calf with a lacrosse ball: 30 seconds of pressure in 2-3 approaches for each zone.
► 10-15 lunges in walking with own weight (for each leg).
► 20 circular motions with hands in each direction.
► 3-5 minutes of hitch on a stationary bike.
2. Water – not only for hydration
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Water plays an important role in recovery, and both athletes emphasize the importance of water. It is necessary not only to drink water in order to maintain the necessary hydration of the body – which is critical for achieving peak physical performance – but also to use water for active recovery.
“Once a week I train in the pool for active recovery. Either swim or run in shallow water, combining this with exercises for the pelvis and legs, says Strong. – Resistance to water helps to relax stiff muscles, which is especially effective after heavy leg training. At the same time cold water helps to normalize body temperature after exercise. "
3. Break the post-workout “nutrition” into two steps.
Both athletes use the two-stage principle of post-training nutrition, which consists of covering immediate needs and post-training meals. This approach not only boosts recovery, but also begins preparing for tomorrow’s workout.
Before leaving the room, Kundla takes care of the hydration of the body, adding 1.5 scoops of Amino 1 from MusclePharm to a shaker with water. "It gives me a great combination of BCAA and glutamine, which helps speed recovery." After an hour, he prepares 1.5 cups of egg whites with 30-60 grams of young broccoli or green vegetables, or takes about 40 grams of protein, in which no more than 5 grams of carbohydrates and fats. "If I need to run on business, I stir one and a half measuring spoons of isolate 100% Combat Isolate MusclePharm on the water."
Strong’s post-workout dressing starts with MusclePharm products, which he takes immediately: Amino 1 with 5 grams of glutamine to help recovery, and the Combat Crunch Bar, which gives 20 grams of protein and 25 grams of carbohydrates. An hour after a workout, Strong prefers food rich in nutrients: his favorite dish is to the top, a protein-filled, delicious Burrito salad.
4. Relaxation at bedtime
When 24 hours a day is not enough, many testosterone propionate for sale people begin to sacrifice sleep. But in terms of muscle recovery, it is necessary to do exactly the opposite; A special role in the secretion of hormones and the overall replenishment of the body makes sleep one of the most important aspects of recovery. Both athletes say it’s really hard to get enough sleep.
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Each has developed a specific evening ritual for himself. Kundla begins with calming sore muscles. “I often use myofascial evening relaxation, applying ice or warm compresses to certain areas that are painful or inflamed. In addition, after 6 pm, I reduce the fluid intake so that I do not wake up at night. ”
Strong is a passionate fan of a relaxing cup of hot tea before bed. It also takes Z-Core PM from MusclePharm, which contains zinc, magnesium, and melatonin to maintain natural testosterone levels and improve sleep quality.
According to Strong, meditation is another effective way to relax after a busy day, and he gives her 10-15 minutes a day. “I started meditating in college to somehow cope with the loads, and found that calming my mind and focusing on goals that have yet to be achieved helps me a lot.”
5. Keep refueling in the morning
Most guys think that after going to bed the recovery mission is completed, but Kundla claims that proper post-workout nutrition lasts until you pick up the dumbbells again. This period of time includes further refilling your body with the right products and nutritional supplements. Immediately after waking up, Kundla eats breakfast and takes in the vitamin and mineral complex Armor-V. "He has an excellent balance of vitamins, minerals and natural substances, as well as probiotics for the immune system and a complex of omega fats for the heart and blood vessels."
Then he goes to the hall. But before taking on serious weights, Kundla begins a pre-training workout and performs a series of exercises for flexibility, which are similar to post-workout, but go in a different order. “You have to devote time to stretching and flexibility both before and after training,” he says. – This is useful for training itself, and for post-training recovery. Stretching helps to avoid injuries and improves the quality of your workouts. "
Mike Kundla‘s pre-workout flexibility program
► 3-5 minutes of warm-up on a stationary bike.
► 10-15 lunges in walking with own weight (each leg).
► 10 stretch marks in the camel cat position.
► 20 deep squats with own weight.
► Stretching Quadriceps and back on the cylinder for Pilates; as an alternative to the legs can take the barbell.
► Stretching and kneading the calf with a barbell.
► 20 circular hand movements (in each direction).
► Squatting with a 13-kg weight.
Strong is convinced that he needs to continue the recovery the next day, so that sustanon 250 cycle he starts the morning with a glass of water. “There is a saying that water makes us stronger,” he says, bearing in mind that even minimal dehydration can dramatically deteriorate physical performance. After breakfast, Strong uses another pre-training tool, MusclePharm Assault, a pre-training energetic and psychostimulant. “He charges me with energy and helps boost the pace of the workout,” he says. “I stir 1 scoop in water and drink a drink either during stretching before a workout or during a warm-up run.”
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He also takes BCAA, about two measuring spoons, before training, in order to charge muscles with fuel and to significantly simplify recovery, providing the body with substances that are consumed during intensive training.
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