Jia Long pushed a little harder, rubbed his fair and delicate calves, and then grinned in pain.

But it can't be done without kneading, because she is now using the massage techniques that the system has taught.

"Oh...... Yikes...... Uh-huh...... It hurts...... Ah, I'm going to tap. Oh......"

Jia Long's long moans echoed in the tent.

A golden-eyed professor Smith male student passes by carrying a bundle of firewood for cooking.

He suddenly heard Jia Long's sweet and soft cry of pain, and his eyes widened suddenly.

Then he looked at Jia Long's tent, which had been whispering intermittently.

After listening quietly for a while, he pretended to be indifferent with a red face, and hurriedly trotted away again.

This guy clearly misunderstood something.

And Jia Long, who was in the tent, had no idea that someone in the outside world was so despicable and shameless, eavesdropping on her painful cries during massage for so long.

She massaged her pair of calves for a while, and without taking off her pants, she pressed the elastic thighs slightly.

When she was in so much pain that her eyes were about to burst into tears, Jia Long seemed to have done some strenuous exercise and sweated.

After more than ten minutes of massage, she had a trace of her mouth in her mouth, sweat flowed on her delicate face, and she was weak and unable to lie on top of the sleeping bag.

The person lay down softly in shock, so that his big chest was like a wave of the sea, and he shook and shook for a while.

Although it was sore, after pressing it like this for a while, I finally felt a lot more comfortable.

Jia Long is not easy to teach the massage technique, but he just explained some points while lying down.

After all, this is a system skill, and if you want to achieve good results, you need the audience to learn exactly a certain way to exert force, which is only through the screen, and it is unlikely to be taught.

However, the next two processes will allow Jia Long to teach by word and deed.

"We had a good massage and I already feel a lot more comfortable in my legs and feet."

"Actually, if you feel your muscles are sore after exercising, there are two other good ways."

"I'm going to teach you the first one. That's 'static stretching'.

"Static stretching is a great way to recover before and after exercise. This is because your muscles are tense during training or after exercise, and because of the memory effect, your muscles will be shorter than normal for a period of time after training. It usually takes about two hours to relieve, after which the body's natural process of repairing muscle fatigue and minor injuries begins. ”

"However, after you have a static stretch, the muscles will recover faster than normal, so the regeneration and repair process of the muscles will also unfold faster than normal, so it is still a very effective way to recover."

"The static stretching method is also very simple, for example, my legs are sore, and I can't even straighten my legs. Then I'll let it go slowly, taking care to slow down the process and try not to cause too much pain. Little by little, slowly straighten your calves. ”

"When you reach the stretched state, deliberately let the leg muscles tense and straighten. Hold for two minutes, rest for one minute, and do it again until three or four repetitions are over. ”

Jia Long followed his own words, let the long legs straighten, and then retracted and relaxed.

In this process, her crystal white and tender little toes were slightly curled because of the pain, and it must have been very uncomfortable.

Still, she managed to do three sets of straightening movements.

"In addition to one movement, it is best to stretch other parts together, which is a good process to relieve the abnormal state of the whole body. For specific standard actions, you can search for them on the Internet. ”

She sat up, folded her white calves in half with her thighs, and folded the back of her head with the help of her arms.

The little feet are about to fold to the back of the head, and the upper body is slightly erect. Let the feminine delicate posture show a wonderful soft posture.

Again, hold the tension for two minutes, relax for another minute, and then come back for another two minutes.

And she also matched other movements, such as bending down the soft and boneless small waist, so that the waist could also stretch and relax.

In the whole process, her gums were clenched due to soreness, and sweat was secreted.

However, the audience in the live broadcast room was not satisfied with the great benefits of watching a beautiful woman's fitness teaching.

Not only can you learn fitness knowledge, but you can also appreciate the figure of a top body and a big beauty.

Even when Jia Long moved, the pair of huge watermelons continued to rise and fall like waves, and many male viewers screamed nosebleeds.

But that's it, if it weren't necessary, Jia Long wouldn't have shown the audience more benefits.

"This kind of stretching exercise is actually very effective for soreness and recovery after exercise, of course, it is better to warm up like this before exercise, which is the warm-up exercise I also talked about when I exercised before."

"And static stretching, for many mobile phones and computers also have a good effect, everyone sits in front of the computer every day, maintaining the same movements and postures, many people think that this is not sports, in fact, it is not."

"In the process of not moving, some muscles and bones are under great stress for a long time, which is why many people will have cervical spondylosis and lumbar spine disease. If you can do this kind of static stretching once or twice a day, you can protect these two parts of yourself to the greatest extent. “

Jia Long's introduction made many people in the audience light up.

In this era, people who like to exercise are always a minority, and those who sit in front of the computer or mobile phone are the ones who occupy the majority, and cervical spondylosis and lumbar spine disease are indeed bothering many people.

If so-called static stretching can alleviate these problems, many people are still willing to try it.

"Okay, I said that the second of the two remaining ways to relieve the soreness, which is much simpler, is to apply a hot compress to the sore area. This is a good way to promote blood circulation and reduce swelling. I've said it several times before, so I won't go into much detail about it now. ”

Jia Long used a little hot water from the kettle to soak a towel.

Then I put this towel on my two calves a little.

Warm compresses, which are also one of the ways to quickly recover from soreness and fatigue.

"The above three methods are a relatively simple and effective way to relieve exercise soreness."

"In fact, after a heavy load of exercise, you will feel soreness, which means that if you do this level of exercise in a short period of time, it will be relatively easy to bear this amount of exercise."

"If you want to grow muscle, you can take the opportunity to eat more protein and carbohydrates during the recovery period like mine, so that the building tissues will become stronger during the recovery process, and the muscles will grow along with it."

"How's that, I've always heard people say that protein builds muscles or something, now you know the basics, right?"

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