Put on post-workout compression gear
运动后穿上紧身装备
I hope you like tight clothes, because squeezing yourself like a sausage into compression garments after a workout is one of the most legitimate ways to modestly reduce the effects of DOMS.
希望你喜欢紧身衣,因为在运动后立即穿上紧身衣正事环节迟发性肌肉酸痛的最正统的方法之一。
Use a foam roller or get a massage
用泡沫轴拉伸或者是做个按摩
Like compression garments, foam rolling and massage therapy are not magic bullets for handling DOMS, but there's some evidence that both can help.
就像运动紧身衣一样,就肌肉酸痛而言,用泡沫轴拉伸或者是做个按摩也并不会有立竿见影的神奇效果,但是有证据表明它们还是有一定的辅助效果的。
Keep moving
保持运动
The same study that analyzed the short-term benefits of post-workout massages also found that active exercise resulted in a similar, short-term relief of DOMS. You don't need to go all-out -- go for a walk, take a 30-minute bike ride, or sign up for a yoga class.
同一个研究也显示,健身后的持续运动和在健身后做个按摩一样,能够在短时间内就环节迟发型肌肉酸痛。不需要出去正儿八经地锻炼,起身走走,骑半个小时的自行车,或者报个瑜伽课,都行。
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