6 Best Ways To Reduce Muscle Soreness | Get Fast Recovery Post Workout |

6 Best Ways To Reduce Muscle Soreness ||

Hello guys kaise ho aap sab umeed karta hu aap sab ache hoge ek naya blog le kar fir hajir hu or aaj ke blog me hum baat karege ki exercise ke baad hui muscle soreness ko kaise kam kiya jaa sakta hai jab bhi aap exercise karte ho toh apke muscle fibre me chote chote tear ho jate hai jiski wajah se apko muscle sorenes hoti hai jo ki bilkul normal hai jisko hum doms ke naam se bhi jante hai doms ka matlab hai delayed onset muscle soreness waise muscle soreness apko 12 se 24 gante me feel honi shuru ho sakti hai per 24 se 72 gante ke bich me ye apni peak per hoti hai ab apko itna samjna hai ki agar apka muscle bhoht lambe samay tak sore rah toh aap sahi se workout perform nhi kar paoge issliye apke liye jaruri hai ki jitna jaldi se jaldi aap muscle soreness ko thik karlo apke liye bhoht beneficial rahega iss liye aaj ke blog me main apke sath share karuga 6 way to reduce muscle soreness toh guys blog shuru karte hai mucle soreness apko ho sakti hai workout ki intensity frequency ya fir duration badhane ki wajah se ya fir apne bhoht lambe samay ke baad workout start kiya hai asa bhi ho sakta hai apne koi nayi physical activity shuru ki hai toh apko muscle soreness ho sakti hai. 

• Omega 3 :- muscle soreness kam karne ke liye mera pahla tip hoga omega 3 ye muscle soreness ko kam karne me or range of motion ko badhane me help karte hai na hi sirf athletes ko even beginners ko bhi omega 3 me paye jane wala EPA OR DHA apki body me inflammation ko kam karta hai kyu ki ye resolvins ko apki body me badha deta hai or resolvins apki body me inflammation or muscle soreness ko kam karne me help karta hai kuch study me asa paya gya hai ki omega 3 lene se apka muscle protein synthesis bhoht better hota hai jiski wajah se apka muscle jaldi recover kar pata hai omega 3 apki muscle strength badhane me or heart health ko acha rakhne me help karte hai omega 3 ke liye aap apni diet me add kar sakte ho olive oil,nuts,avocado,fish etc fish oil sab se jada asardar hai muscle soreness ko kam karne ke liye iss liye aap apni diet me 1 se 3 gram fish oil khane ki koshish jarur kare.
• Form Rolling :- form rolling karne se apke muscle tissue me hui tension release hoti hai jiski wajah se muscle soreness kam ho jati hai or apke ane wale workout session ko aap behtar tarike se perform kar pate ho form rolling karne se post workout me iktha hua fuelled move karta hai jiski wajah se blood flow badh jata hai or apke muscle ko oxygen and nutrient bhoht behtar tarike se pochte hai jiski wajh se muscle jaldi recover karta hai form rolling ke liye aap har muscle group pe 2 se 3 mint ke liye roll karo but jaha jada soreness hai wah per aap 30 second jada kare per dhiyan rakhe ki joints per apko roll nhi karna form rolling ya toh aap workout ke baad karo ya fir week me 3 se 4 bar karo 10 se 15 mint ke liye kabhi bhi kar sakte ho ye final hai ki form rolling karne se apki muscle soreness kam ho jayegi.
• Active Recovery :- maine kafi logo ko dekha hai workout karne ke baad wo ghar chale jate hai jabki apko strength training perform karne ke baad 5 se 10 mint cooldown session jarur karna chaiye jisme aap walking cycling etc kar sakte ho per apko ye dhiyan rakhna hai ki apka cool down session bhoht jada aggressive or lamba nhi hona chaiye light recovery workout se apke muscle me electric acid remove hota hai or muscles ko fresh nutrient better tarike se pochta hai jiski wajah se muscle tear kam ho jata hai or muscle soreness kam ho jati hai toh next time aap workout ke baad ghar jane ki jaldi na kare ye 10 se 15 mint investment apko bhoht jaldi heal karegi jis din aap workout nhi karte ho tab bhi apko active rahne ki koshish karni hai jaise us din aap walking yoga etc kar sakte ho next time se aap active recovery ko apni life ka hissa jarur banaye.
• Cold and Hot Bath :- pahle baat karte hai hot bath ki garam pani se nahne se apki body me blood flow badh jata hai muscle tissue ki elastic city badh jati hai jiski wajah se muscle tightness kam ho jati hai hot bath lene se apko sore muscle relax hota hai agar aap us pani me thoda sendha namak daal kar nahoge toh apka muscle inflammation bhi kafi hadd tak thik ho jayega ab baat karte hai cold bath ki jaisa ki maine apko btaya tha ki workout karne se apke muscle me tear ho jate hai per agar aap cold bath lete ho toh apke muscle tear ka process slow down ho jata hai ab bhoht sare log ye soch rahe hoge ki better recovery ke liye humko hot bath lena chaiye ya fir cold bath main apko btana chahuga ki workout ke baad apko cold bath lena chaiye jaise ki apne bhoht sare athletes ko karta hua bhi dekha hoga bus ek baat jarur kahuga ki workout or cold bath ke bich me apko 15 se 20 mint gap jarur rakhna chaiye or hot bath aap din me kabhi bhi le sakte ho waise agar sone se pahle hot bath loge toh wo apke nind ke liye bhi behtar rahega.
• Balancce Diet and Good Sleep :- balance diet ke liye apko 4 chize yaad rakhni hai refuel,repair,rehydration and revitalise refuel matlab apko achi matra me good carbohydrates khane chaiye taki apke energy level ache rahe repair matlb aap protein khana chaiye jitni apki body ki jarurt hai taki apke muscle ache se repair ho rehydrat matlab apko fuel or water intake acha rakhna chaiye taki apki body ache se function kar sake or last revitalise matlab protein or carbohydrates ke sath sath apko bhoht jada dhiyan rakhna hai ki vitamins or minerals bhi aap achi matra me khaye iska matlab aap friuts or vegtables ko aap apni diet me include kare or ye sab karne se apki muscle soreness kam ho jayega even apke muscle jaldi repair hoge acha khane pene ke sath achi nind lena bhi jaruri hota hai muscle soreness ko kam karne ke liye kyu ki jab aap sote ho toh apki body me GH matlab growth hormone production apni peak per hota hai jiski wajh se tissue ki repair or growth dono hi behtar tarike se hoti hai iss liye bhoht jada jaruri hai ki 7 se 8 gante raat ko aap achi nind jarur le matlab achi nind or acha khana se apki muscle soreness kam ho jayegi.
• Massages :- last tip main aap logo ko dena chahuga massages ye karne se apke muscle ki tightness kam ho jati hai muscles me blood flow badta hai or massage ka asar lambe samay tak rahta hai massage karne se mitochondrion production badh jati hai or jitna jada mitochondrion hoga utna hi apke muscle ki ability badh jayegi oxygen ko lene ki jiski wajah se apka muscle fast recover karega cytokines humari body me inflammation ko badhate hai or massages karne se cytokines ki production kam ho jati hai jiski wajah se apke muscle me hui inflammtion bhi thik ho jati hai toh yani massage ek bhoht acha tarika hai soreness ko kam karne ke liye massage ke liye apko kahi jane ki jarurt nhi aap self massage bhi kar sakte ho massage ke liye aap koi abhi acha oil use kar sakte hai.

Guys toh ye tha aaj ka humara blog umeed karta hu apko pasand aya hoga aap comment jarur karte rahe main apke liye ase blog lata rahta hu aap koi question bhi puch sakte hai toh guys milte hai naye blog me nayi information ke sath tab tak ke liye bye take care.