Copying is not to draw an extremely realistic picture, but to learn in the process of copying, why the color relationship in this place is like this, why this kind of physical structure is used here, and so on, we need to think about it. Using the copy table to copy, can make the copied works more intuitively displayed in front of you, light, color, space, body structure, material texture, etc., clearly feel the thickness change of each line of the work, the color gradient process, And then in the process of copying the analysis and understanding thoroughly. A5 LED Light Pad,LED Light Box,Portable A5 Tracing Board Drawing Board Guangdong Jishengke Industrial Co.,Ltd , https://www.jskpads.com
How to quickly recover during multi-day long-distance cycling
Riding for many days is a difficult test for body and mind, and avoiding injuries during riding is crucial. Pre-training and preparation, full energy replenishment during riding, and mastery of your own rhythm are all useful, but as important as these is what you do after a day of cycling.
Set a massage plan
How to recover quickly during multi-day cycling
If possible, get a massage every night to help muscle recovery
When glycogen begins to deplete and lactic acid begins to accumulate, the first area of ​​perception is in your lower limbs. The correct massage will eliminate its side effects. The massage needs to focus on the muscles such as the rectus femoris and the flexor muscles, including the psoas and glutes.
Paying special attention to the back of the neck and the erector spinae (three rows of muscles extending down the spine) can relieve the pain of anti-gravity muscles.
Stretch recovery
How to recover quickly during multi-day cycling
Sir Bradley Wiggins is doing an Indian knot and he knows how important stretching is
Muscles are connected by two fixed contact points. Stretching after riding can reduce the strain on the muscles during work.
Phil Burt, a team of the Sky team and the British national team, recommended four actions after riding, including a Bulgarian deep squat, an Indian knot, an improved stretch hurdler stretch, and an ITB bubble axis stretch. A good 30-second stretch and 60-second foam axis is effective for pain relief.
Do not know how to do these actions? Click: British National Team doctor: 4 stretching exercises that must be done after riding.
"Icefire two days"
Flushing your thighs alternately with hot and cold water is a simple and effective way to stimulate nutrient blood flow - but think twice if you're thinking about ice baths. New research shows that a 15-20 minute hot bath is a better choice. The ice-water bath will reduce inflammation and muscle soreness, but these chemical reactions are the basic conditions for training results, so the ice bath will eventually reduce the training effect.
How to recover quickly during multi-day cycling
Stay active
Once you complete a ride, you need to start active recovery immediately. After riding for a long time, you should cool for 10 minutes on the ground or on the riding platform to keep the heart rate in the first interval (50-60% of the maximum heart rate. The current most popular theoretical maximum heart rate formula is the maximum Heart rate FCmax=220-actual age). In the evening you can do a simple ride, run or walk to promote the body's metabolic waste in the muscles.