cal and realistic self-messages.
- Relaxation: a relaxation technique is any method, procedure or activity that helps a person reduce their physical and / or mental tension. They generally allow the individual to reach a higher level of calm, reducing their levels of stress, anxiety
- Representation mind: l as mental representations is symbolic forms of reproducing reality in her absence. In order to make sense of what surrounds us, representations are organized in structures. And are constructed from a social context specific to a given group.
TIPS FOR QUICK REGENERATION AFTER SPORTS
Muscle regeneration after sports is inescapable. Do you organize your week based on your training plan? Do you give everything, but do not see results? No matter what your goals are: the body needs rest to improve. Here we give you 9 tips for a quick regeneration after the sport.
Higher, faster, more weight! At the beginning of the training, the motivation is high, but if you dispense with muscle regeneration when you finish, you may end up paying dearly. Those who go through training usually end up suffering the dreaded stiffness, overtraining and an increased risk of injury. In this way it quickly arrives at a stagnation phase in the training from which it is difficult to exit.
REGENERATION AFTER SPORT: PLAN YOUR TRAINING
HEATING AND COOLING
Do you start the morning at your best since you get up? Do not? Your muscles either after a sedentary day. Take these factors into consideration and prepare your muscles for the next warm-up workout.
A relaxed cooling will calm your nervous system, your circulatory system and your muscles while the post-workout regeneration begins.
NEW SEQUENCES OF MOVEMENT: BUT DEAD AND REGULAR TRAINING
Exercising new movements is important to keep progressing. But do not start crazy. Better technique than weight. Work with the deadlift to achieve perfect movements. Exception: Discuss with your coach how you can increase the intensity of the exercises more effectively when the deadlift is too heavy. Do not do this exercise again until you have passed the regeneration phase or increase the intensity of the exercise until the movements are impeccable.
PLAN THE REGENERATION FOR AFTER THE EXERCISE
Do not leave rest in the hands of fate. Give as much importance to the intensity of your training as to post-training regeneration. In the event that you feel that your plan has not worked as expected, you can always modify it in the following weeks. 2 or 3 days without exercise per week never hurts.
In the first 45 minutes after training, the body consumes nutrients with special efficiency. Take advantage of this window of time to eat or drink products rich in proteins that favor a rapid regeneration of your body. Liquid foods such as our Whey Protein Shakes or Vegetable Protein Shakes are best suited as they should not be digested previously.
PROTEIN, PROTEIN, PROTEIN
The protein is the foundation of the musculature. It contributes to the development of muscles and maintains its volume in times of caloric deficit. It also makes you feel sated for longer than with carbohydrates. Thanks to protein foods protein foods you will be facilitating a quick regeneration after sports and in your day to day. A sweet protein bar in the afternoon instead of a bun is a good start.
WHOLE GRAINS AND COCOA INSTEAD OF PASTA AND CHOCOLATE
White flour, sugar and trans fats do not add anything to your body. Alcohol hinders regeneration and must be consumed exceptionally. Opt for whole grains, raw cocoa; in other words: do not eat processed foods because they have the least amount of natural ingredients that promote regeneration after sports. It is essential to provide your body with a wide range of nutrients . Clean foods are important suppliers of nutrients and are ideal for regenerating more quickly.
TRAIN, EAT, SLEEP
The principle is easy: the keys to a quick regeneration are a reasonable and regular training, a good diet and adequate rest . While you sleep, the body is in total rest and can regenerate without interruptions.
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