strength training is one of the workouts that many of us choose to do in the gym. Through strength training, we can improve the muscle strength of our body and build a strong muscular body!
But what do we need to do at the end of a strength training session to protect the results of our training? This is something that must be taken seriously. If trainers only pay attention to what happens during training and neglect the details afterwards, then the training effect will not be guaranteed. Here are 5 things you need to complete after strength training, these can guarantee your training effect and train a strong and shapely body!
first thing, do stretching
doing stretching exercises after training is a must. If a trainer does not stretch after strength training, then the impact on the training effect is great and will slow down muscle recovery and fatigue recovery.
So don't rush to take a shower or eat after your workout, let yourself go for about 10 minutes of stretching first to let your body recover. Stretching exercises are mainly aimed at the area of training, so that the muscles can recover quickly after training. For example, after doing arm training, go and stretch your arms mainly.
second thing, don't shower immediately
i've seen some trainers in the gym take a shower right after training, which is not correct. This is very dangerous because immediately after training, when you take a shower, the air in the bathroom is not circulating and it is easy to cause lack of oxygen to the brain and dizziness.
So people should not let themselves go to the shower immediately after strength training, they should rest for about 10 minutes to let their body regain its calmness.
third thing, protein supplement
if you want to get your muscle mass up after strength training, then adequate protein supplementation is a must. Protein supplementation after training can be solved by protein powder, or you can eat foods such as chicken breast. Of course, if you are in a sufficient condition, it is recommended that you supplement through protein powder as it will be better absorbed and the protein utilization rate will be higher, allowing for adequate muscle repair.
fourth thing, get enough rest and recovery
after strength training, at night we need to let ourselves get enough rest and let the body recover so that the muscles can be repaired, especially during this time at night, which is the best time for muscle recovery, if trainers like to stay up late and have unhealthy habits of rest and relaxation, then there is an impact on the body fatigue recovery.
So guys, after your workout, don't let yourself have a late night, rest in time and keep about 8 hours of sleep to allow your body to recover.
fifth thing, do training reflection and learning
after we have finished working out, trainers need to allow themselves to find a time to make a summary of their training so that they can find out what they did not do well and where they need to improve so that they can make more progress.
Trainers also need to maintain an attitude of continuous learning, so that they can improve their theoretical knowledge of training, so that they can make their workouts more effective.