How to maintain the body after riding back

Cycling is a form of exercise, but also pay attention to the body's health after the ride, otherwise more harm than good, after riding completed at home can do the following:

1, the ride finished, when the home bath, the water temperature is adjusted to an appropriate (preferably a little higher than body temperature), and then aligned with the nozzle ass the pain, slowly moving (remember: water should have certain momentum). This massage with hot water (custom), to: accelerate *** parts of the blood circulation, can alleviate the feeling of pain.

2, before going to sleep in bed to do some action.

Action One: legs straight lying on the bed, legs slowly lift up, try to reach 90 degrees, then down, repeatedly practicing 5-10 times.

Action II: legs straight lying on the bed, when the leg lift, lift buttocks followed, slowly lift, upward extension, this time of implantation elbows, palms shore cross-section as a pillar, holding Its body balance, as far as possible to reach an upright position, and insist 1-3 minutes, take a break and then repeat 3-5 times. (Note: If you do not often do this action, need someone beside patrol Objective: To stretch the legs look tired hungry meat and nerves)

Action Three: legs straight lying on the bed, legs lifted, then pressed to the head direction, pay attention to adjust the intensity and breathing. This approach can be adjusted according to their feelings, almost on the back of the original flat state, take a break and then back and forth to do. (Objective: to relieve back spinal nerves)

3 replenishment. It pays not only in the riding process to need to continue to add to the body of water and salt; after riding is also necessary to pay attention. After riding to drink plenty of water, light points. (Objective: to accelerate the excretion of urine, to ensure their smooth)