Foot massage that relieves stress and improves mood. Warm-up is an important stage of training When you can not do a foot massage

The volume of caviar often increases rather reluctantly. However, this is not a consequence of the stubbornness or inflexibility of the musculature itself, but rather a reaction to improper training, a violation of exercise technique, or poor posture. In fact, calves are one of those groups that are very easy to pump up even at home, if you remove everything that prevents them from growing.

Why don't eggs grow?

The muscles of the lower legs, like the deep muscles of the back, practically do not rest during the day, as they are forced to bear the weight of the body and balance in interaction, maintaining balance and stabilizing the joints when walking. This means that it is focused on a “dry”, hardy development option and actively uses the shock-absorbing capabilities of the tendons (in particular, the Achilles tendon, whose role in the development of the calf muscle will be discussed separately).

In violation of posture, hyperextension (or insufficient flexion) of the joints, a redistribution of motor roles occurs. Lumbar lordosis almost always leads to underdevelopment, and weak hamstrings and to calf hypertrophy.

The triceps of the lower leg (the outer muscles of the calf) consists of two muscles connected by a common (Achilles) tendon. it upper bifascicular gastrocnemius muscle and the deep one below them soleus. Even lower lie the muscles that provide mobility of the ankle and fingers. In addition, there are knee and shin stabilizers.

If some part of the muscles is “turned off from the process”, it weakens, atrophies, and others take over its function. Triceps is involved in knee flexion and foot extension, fixing the knee in a bent position. The soleus muscle is almost always long, but the outer bundles can have either long or short bellies (then they are called "short caviar").

A short calf can be brought into an aesthetically acceptable state only due to the hypertrophy of the underlying muscles, which “raise” it. The function of the gastrocnemius muscle can be partially intercepted by the tendon, biceps, and with a habitually overextended or bent knee, an overdeveloped quadriceps (in this case, it relaxes more, and according to the rule of “synchronous muscle pulls of antagonists”, the leg is bent with less calf force).

Warm up before calf workout

To increase blood flow, warm up the joints and reduce trauma, a warm-up is necessary. It should not be neglected, even if the lower leg does not swing on a separate day, but after other exercises.

Ideally, the warm-up is done lying down (synchronously on both legs) and standing (you will have to work out the joints in turn: stand on one leg, stretching the second). Warm-up sitting is undesirable. Movements are performed 4-5 times.

• squeeze and unclench, spread your toes;
• stretch the toes away from you, then pull the socks towards you, and the heel away from you;
• move your feet left and right;
• simultaneously rotate both feet: first to the left, then to the right, then multidirectional rotation
• bend and unbend the knees;
• sitting, take the leg by the shin, shake the relaxed foot. Repeat for the second leg;
• sitting, take the leg above the knee, shake the relaxed shin. Repeat for the second leg;
• standing: crouching a little, perform rotational movements with the knees - first to the right, then to the left;
• standing, hands on hips, swing on the hip joints, then rotate the pelvis so that the torso is motionless, and the pelvis writes out a horizontal "eight";
• standing, alternately, holding on to a support, shake each leg, completely relaxing it;

How to build calves (calf exercises)

To pump up calves at home for a workout, you need to do 2 exercises from the following. The training of the lower leg, like other muscles, consists in micro-injury with subsequent restoration of the fibers.

1. Raising on toes.

• Stand up, holding the support with your hand, rise on the toes of both legs. The hand only insures.
• The feet are parallel, between them 15-20 cm, the knees are slightly bent and fixed, directed strictly forward.
• The movement is slow, with maximum tension of the calf, extensors and flexors of the fingers.
• The knee is motionless. At the top of the ascent, pause, then move down. The heel does not drop to the floor.
• All repetitions should be performed as one long, stringy movement.

Perform 2 sets of 10 repetitions, then 1 set with socks out and 1 set with socks inside (working out different beams). Then perform 3 sets of 10 repetitions for each leg (with socks straight, in and out), the second leg is relaxed or bent. If one leg is weaker, then they are guided by the number of its failures.

To close the gap between the legs, it is recommended to focus on performing in the “socks out” position. In this position, the inner part sways - note to aesthetes and girls for the correct increase in calves. This will help to reduce or eliminate this disadvantage. Just don't forget to exercise.

1. Raising on toes, standing on a dais.

The exercise is similar to the previous one, but the flexion amplitude is increased.

• Performed on a step 10-15 cm high. Mandatory hand insurance.
• They stand on the edge of the support with their fingers (if they are still weak, then with the ball of the foot).
• Unbending the ankle, rise on the fingers, linger at the top point, strain the calf as much as possible.
• Going down, stretch your heels to the floor, stretching your muscles as much as possible.

Do 4 sets of 10 reps, then 3 sets for each leg to failure.

1. Donkey calf exercise with a partner.

• Stand up, leaning forward and resting your hands on the bench. The back is straight, almost horizontal, fixed motionless.
• On the lower back (not on the waist!) The partner sits astride.

The principle of movement is similar (when the foot is extended and raised on the toes, the ankle and metatarsal joints work, the knee is slightly bent and motionless), the only difference is that the double load (your own weight and the weight of the partner sitting on the lower back) falls simultaneously on both legs. Potentially traumatic for the lower back.

1. Lifting on toes on one leg with weights (weight or dumbbell in hand).

It is performed similarly to exercises 2 and 3. First, they learn to do it with a short amplitude, then on a step. Weights in the left hand when lifting on the left leg, the right leg is bent at the knee, and the right hand insures, holding on to the support.

You can further complicate the exercise by putting weights on your legs. It is performed very slowly, with maximum tension and relaxation of the calf bellies at the extreme points of the movement, otherwise the tendon is too stretched, this can shorten the bellies.

Calves can be pumped to failure only if the movement is performed slowly. Chasing the number of repetitions, especially fast ones, is pointless, the caviar from this will only dry out, transferring the load to the tendons. Calves rarely hurt after a workout, they recover quickly, like all muscles with relatively short bellies.

Even if there is pain, the usual daily exercise when walking is enough to warm up the muscle. You can train with weak pains, with strong ones it is better to give rest.

Walking and shoes affect the calves!

Few people know that the influence of posture and gait on the development of the lower leg is much stronger than the effect of training. Flat feet, if not taken into account and not compensated, also make it difficult to bring the volume of the lower leg into line with the BB standard (the volumes of the neck, biceps and calves should be equal or close in value). You can pump up calves without simulators simply by choosing the right shoes and adjusting your gait.

The habit of placing a half-bent leg on the heel leads to underdevelopment of the calf. If the foot is placed on the toe, the calf will be voluminous even without training. This is explained by the fact that the size of the calf depends not only on the triceps, but also on the muscles that ensure the mobility of the fingers. If the fingers do not take an active part in walking, their flexors and extensors are underdeveloped. Naturally, their participation in the increase in volume is negligible.

Flat feet or shoes that exclude the work of the fingers and ankle, forcing you to walk in such a way that the leg falls on the heel, and then without rolling is placed on the entire surface, also lead to underdevelopment of the calf.

How to strengthen the lower leg without training or enhance the effect of training

Compliance with these rules in itself leads to the beginning of the growth of lagging caviar - make it a habit.

1. The gait must be correct. The step is wide, the foot is placed on the toe, then with a roll it falls on the heel. You need to walk more, at least 5-6 km per day, preferably at an interval pace.
2. Shoes should allow the toes to move in it, actively participating in walking.
3. If during the day there is an opportunity, you should rock from heel to toe or stand on your toes.
4. Walk barefoot more often.
5. The best run is a slow barefoot run on a grassy lawn, sand, or forest dirt track. The foot should be placed on the fingers and the outer part of the foot with a roll. Running in sneakers has almost no effect on the development of the calf muscles.
6. Prevention of flat feet is relevant at any age, since with age it can occur in any person. Training from this complex removes the risk of flat feet, and always leads to calf growth.
7. Special training is performed on the same day as the training of the biceps and quadriceps of the thigh, but after them, or the next day - so that large tired muscles do not intercept the load from the periphery.
8. Training should take into account the habit of the Achilles tendon to unload the triceps. Therefore, the movements are slow, with complete control, with static at the highest point of tension or stretch. You can not allow a springy effect when the abdomen of the muscles does not work.
9. A set of exercises for the lower leg must necessarily include exercises that involve the toes.
10. Sedentary work mechanically injures the biceps of the thigh and worsens the blood supply to the triceps of the lower leg (popliteal blood vessels are pinched). Therefore, it is very important to get up and stretch your legs (a farmer's walk or climbing stairs with support on your toes and active ankle extension are ideal).
11. Be sure to follow the sleep schedule: if you sleep less than 8 hours, and the next day after training you spend on your feet or sit motionless all day on the priest, you can not hope for hypertrophy.

Most novice or amateur athletes never pay much attention to the warm-up, and in fact it is necessary for the necessary warm-up of all important muscles. During the warm-up, it happens in the muscles, due to which the temperature of a certain part of the body rises and rises.

When warming up, the blood is enriched with oxygen, the heartbeat accelerates. And the body creates the necessary supply of oxygen, which allows you to limit your muscles from various injuries during training. To put it simply, thanks to the warm-up, you will warm up your body, and after the workout you will not feel the unpleasant symptoms of muscle pain.

A good warm-up before training will protect the body from overload and prepare it for training at an intense pace. Warming up will reduce the risk of injury, sprains, dislocations and fractures by warming up your body. Of course, it will not add muscle mass to you, but it can protect you from injury during exercise.

There are a number of exercises to do during the warm-up, for example, it can be exercise bikes, treadmills, such warm-ups will increase blood pressure and warm up your muscles. For people involved in bodybuilding (body building), exercises with dumbbells belong to the popular warm-up and, often in this way, they knead all parts of the body in turn. There is also a special warm-up before running.

Before starting the exercise, you should perform a warm-up approach for a specific muscle, this is done so that the muscle gets used to the given movement.

The more stress you put on your body, the more important the exercises during the warm-up become.

The quality is also affected by the time at which you are engaged. For example, in the morning your body is very sluggish and you will have to take much longer before you achieve a result than if you work out in the evening.

Injuries in bodybuilders happen, as a rule, for two reasons, this is an insufficient warm-up and the wrong technique for performing the exercise.

In addition, age has a huge impact on the quality of training, the older a person is, the better he should ensure that his body is as protected from injuries as possible. After all, what young people get away with can have a detrimental effect on the body of older comrades.

Basic warm-up exercises

Base stance straight, arms at your sides, feet shoulder-width apart, chin up, muscles and joints relaxed. Remember this foundation, without it it will be very difficult to start. Have you learned? Now we turn to the process of warming up each individual muscle complex. Low start, let's go.

Stretching the muscles of the neck

You need to perform head turns to the right and left several times, while trying to prolong this turn as long as possible.

Head tilts. While in the main stance, gently tilt your head forward and return it to its original position. There is no need to shrug your shoulders.

We stretch the muscles of the shoulder girdle and the muscles of the hands

While in the main stance, rotate your shoulders clockwise, and then vice versa. We repeat this exercise several times.

Being in the main stance, we begin to shrug our shoulders, inhaling and exhaling air sharply as high as possible, lowering our shoulders just as sharply.

Make a few swings with your hands. Starting with the arms above the head and moving them down to the sides and crossing under the chest.

We stretch the muscles of the chest and back

Exercises to raise your arms forward from the main stance. Take a deep breath, raise your arms above your head, exhale, returning your hands to their original position.

Connect your hands behind your back. Inhale, lifting them as high as you can and return to the starting position without leaning forward.

Having taken the main stance, put your hands in front of you and begin to spread them apart, bringing your shoulder blades together and inhaling, return them to their original position as you exhale.

We stretch the muscles of the torso

Twisting exercise. Standing straight, arms to the sides, legs again shoulder-width apart, turns are made with the body, while maintaining the immobility of the pelvis.

We also do twisting, only by bending our elbows. Take the left shoulder with the fingers of the left hand, and the right shoulder with the fingers of the right hand. And also rotate the torso from side to side.

Torso rotation. Put your hands on your hips. And keeping the pelvis motionless, lean forward, then returning to the starting position, then do the same, but leaning to the left, right and back.

With your feet wide apart, bend your knees and lean forward so that your torso is parallel to the floor. Connect the hands in a lock above the head. And alternately touch the left elbow to the right knee, and the right elbow to the left knee.

We stretch the muscles of the lower back

Leaning forward. Standing in the main stance, press your chin to your chest and begin to bend as low as possible. Further, without changing the stance, turn the body to the left, also pressing the chin and bending down, straighten up, and repeat this, already turning to the right.

Exercises for the usual warm-up of the muscles of the torso are ideal for warming up the lower back.

Stretching leg muscles

With your left hand on your waist, lift your left leg as high as you can. After that, bend this leg at the knee and straighten it. Do this several times, and repeat the same exercise, but with the right foot.

Focus on the floor on both hands and the left leg, while lifting the right and bending at the knee. Begin to bend and unbend your left leg while keeping it flat on the floor. Repeat this exercise several times and change the position of the legs.

Stretching the pelvic muscles

Standing and balancing with your right hand, swing your left foot forward, then back, then change position and do the exercise again.

Taking a wide stance. Hands on the belt, feet parallel to each other. Do deep lunges in different directions alternately, without taking your legs off the floor and without tilting your torso forward.

Stretching the ankle joint

Holding on to something to create balance, lift your left and then your right leg to rotate your feet first in one and then in another position. Do this exercise several times with different legs.

We stretch the calf muscles

Keeping balance, rise on the toes of both feet. And repeat, this exercise with the toes turned out and with the toes facing in.

It is also worth remembering that when moving to heavy weight in your workout, you need to perform an exercise with a lighter weight for each part of your body in order to prepare it for a large load.

That's all, now you know how to properly do a warm-up before training. For the assimilation of the material, you can save the link to this article and refer to it if necessary. On this we will complete our training, come again, another time other useful information for athletes will be considered.

1. Massage relieves stress by reducing Massage for promoting mental and physical health in typically developing infants under the age of six months. levels of adrenaline, norepinephrine and cortisol.
2. Helps fight pain by reducing Myofascial Pain Syndrome: A Treatment Review activation of pain receptors in muscles.
3. Helps Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. fight inflammation by reducing the amount of cytokines.
4. Speeds up The beneficial effects of massage therapy for insomnia in postmenopausal women☆ blood flow in muscles and tissues, improves lymph outflow.

When not to do a foot massage

Avoid massage if you have:

1. Skin diseases.
2. Skin injuries: wounds, burns, frostbite.
3. Acute inflammatory process.
4. Thrombosis.
5. Phlebeurysm.
6. Tendency to bleed.

How to choose a massage cream or oil

There are several classic options: creams "Alice", "Nega", "Ballet". They have been used for a very long time, they are cheap, do not cause and provide a good glide of the hands over the skin. Johnson's Baby Colorless Oil is also suitable. It is used even for babies, which means that it does not cause allergies or irritation.

If you prefer natural oils, choose ones that don't clog your pores too much:

• hemp;
• argans;
• almond;
• avocado;
• jojoba;
• grape seeds.

You can also add fragrant ones to them: for 10 grams of base oil, 4 drops of essential oil.

How to give a foot massage to yourself or another person

Lifehacker has collected classical massage techniques: it relaxes muscles well and improves blood circulation.

Some movements will be difficult to use for self-massage - just skip them and do what is comfortable to do.

Usually massage therapists spend 30-60 seconds on each movement. But you can adjust the time, focusing on the sensations.

warm up

For about a minute, stroke the leg from the calf to the thigh, grabbing the gluteal muscles, and back.

Foot massage

Rub the instep of the foot with your thumb from toe to heel.

Make circular motions with both hands.

Massage of thighs and buttocks

Rub the thigh with the palm of your hand in a circular motion from the knee to the buttock.

Make a "nettle": slide your hands up and down alternately.

When your foot is warm, try tapping it with the edge of your hand or with your palm gathered in a boat.

Finish the massage with the stroke you started with.

In this collection - videos from which the movements are taken. You can simply copy the work of massage therapists in their entirety.

How to do self-massage of the legs with balls and rollers

Massage with a tennis ball or special massage rollers and balls provides a deep effect on the muscles and connective tissue, warms up and relaxes clogged muscles.

Massage rollers can be bought at a sports store or ordered from AliExpress. There you can also find massage balls, single or double, or just buy tennis balls.

Remember a few rules for self-massage using massage rollers and balls:

1. Roll your body slowly.
2. Don't roll your joints.
3. Spend at least two minutes on each muscle group.
4. If you feel pain and severe discomfort, reduce the pressure. In addition, if pain is felt at a particular point, you can not act on it directly, but roll out nearby areas.

Massage of the front side of the thigh (quadriceps)

Put your hands on your forearms, put the roller under the front of your legs and lean on it with your whole body. Roll the front of your legs from knee to hip.

Back thigh massage

Roll the back of your leg from knee to hip. To enhance the effect, cross your legs.

Inner thigh massage

Bend your leg and place it under your inner thigh.

Massage of the gluteal muscles

Sit on the roller, put your hands on the floor. Place the shin of the left leg on the knee of the right and roll out the right gluteal muscle. Then switch legs and roll out the left side.

Calf massage

Sit on the floor, put the roller under the calves, raise yourself on your hands and roll out the muscles. To enhance the effect, cross your legs - this will increase the pressure on the roller.

Foot massage

Take off your shoes and step on the massager. Roll it under your foot, pressing down with your body weight. You can use the same massager or buy special models for the feet.

The ability to sit on a twine is an indicator of excellent flexibility. You can sit on the twine during gymnastic exercises, dance classes, or just for personal benefit. To learn how to sit on the twine, start doing stretching exercises regularly. Incorporate toe touches into your workout routine to greatly improve your flexibility. Dynamic stretches, such as leg raises against a wall, will also stretch the thigh and calf muscles. Preparing for the splits will take more than one week, so be patient and monitor your body condition to avoid injury. Stop stretching if you feel pain.

Steps

Toe touch exercises

Perform traditional toe touching. Sit on a gym mat with your legs stretched out in front of you. Lean forward and try to reach your feet. Grab them and stay in this position for 30 seconds. Then slowly return your upper body to an upright position. Do as many reps as you can.

• If you can't reach your feet, stretch your arms as far as you can.
• If you want to increase the difficulty of the exercise, stretch your socks up and try touching your toes. Try to make sure that during the exercise your torso does not bend.

1. Perform one sock touch. Sit upright on the mat with both legs extended in front of you. Bend one leg so that the foot rests on your groin. Then stretch your arms in the direction of the outstretched leg. When you touch the foot, stay in this position for 30 seconds. Change your leg and repeat the exercise.

   • During the tilt, the knee of the bent leg will most likely begin to press into the floor.

2. Do the butterfly exercise. Sit on the mat, spread your legs apart and bend at the knees, and bring your feet together. Slowly start pulling your heels towards your groin. At the same time, try to lower your knees to the floor. Begin to slowly lean forward. Hold this position until you feel a stretch in your thigh and calf muscles.

   Perform a forward bend with legs open. Sit straight on the mat and spread your legs apart. Spread them as wide as possible, but not to the limit. Then begin to slowly extend your arms forward from your torso. Following your arms, slowly begin to tilt your torso towards the floor. Stop when you feel tension in your thigh, calf, or back muscles. Hold this position for 30 seconds, then return to the starting position. Do a few more sets.

   • To increase the load, try to reach the ankles during the tilt of the torso. As a result, you should be able to lower your face to the floor.

3. Hold each position until you feel tension. Rapidly changing stretching positions can lead to muscle and joint injury. Instead, slowly move in and out of each pose. Hold the position until you feel a slight burning sensation in the muscles. As a rule, this sensation appears 30 seconds after stretching.

   • Hold the position for as long as your body and fitness level allows. For some people, 30 seconds is enough, while others will have to hold the same position for a minute.

4. Stop stretching immediately if you feel pain. Performing this or that exercise, you can feel a slight burning sensation in the muscles. This kind of pain is quite normal and to be expected with regular stretching exercises. If you feel a deep, sharp, or stabbing pain, immediately return to your original position. If you continue to stretch when the pain is severe, you will damage your joints.

   • Pain during stretching tends to come from the joints in the knees or hips.

5. Try to stretch every few days. No matter how much you want to warm up every day, this can lead to muscle fatigue. It's better to let your muscles and joints recover. To do this, stretch and prepare to do the twine every few days. As a general rule, a 30-minute stretch, including a warm-up, will suffice.

- a well-known therapeutic and relaxing method that helps to establish blood circulation processes in the lower extremities, using certain techniques. There are a lot of reflex points on the legs, acting on which, it is possible to improve the condition of the body.

Relaxing foot massage helps to cope with pain, muscle tension, improve lymph and blood circulation. The advantage lies in the ability of each person to learn simple tricks. There are different types of massage: classical, sports, Egyptian, Japanese. We recommend that you remember certain nuances, learn the correct execution technique.

In this part of the leg there is a minimum amount of muscle. A light massage is applied here, claps and pressure are made in the upper part of the thigh. During the hip massage, pressure is applied from the bottom up, providing lymphatic drainage and restoring blood circulation. At the same time, it is shown to massage the inner part of the thigh, a person is able to experience unpleasant and tickling sensations.

Attention will have to be paid to the quadriceps muscle, which is overly tense after training - the muscle will need to be deeply massaged. Massage of the inner thigh, on the contrary, is done with caution, the muscles there are extremely soft and are located next to the genitals. They are massaged using light massage techniques.

Other rules for working with the specified area are known:

1. The kneecap area is massaged gently and gently. If the knee is injured, it is better to skip the zone.
2. The fleshy muscles of the calves are massaged in the direction of the bone.
3. The muscles located on the tibia are supposed to be massaged gently, they are sensitive to sloppy and abrupt movements.
4. It is required to avoid blows to the knee and lower leg.
5. Bare parts of the body are covered with a towel or sheet.

You need to start massaging from the calf muscles and up towards the knee, moving to the upper thigh, smoothing the tissues with light movements, moving on to soft squeezes. The area of ​​the patella is massaged around the joint with fingers. Then pressure and massaging with pads are carried out in a circular motion, while the sides are worked out with a gradual movement towards the thigh.

The pre-femoral part of the leg is massaged with the edge of the palm, making techniques from the bottom up, circular pressure “from the center”. Then it is supposed to slowly return down to the lower leg, dropping to the foot. After that, massaging techniques are performed, gentle tapping with clenched hands on the inside of the thigh and lower legs. Next, chopping techniques are made with the edges of the palms on the thigh.

Then, with hands clasped in a lock, it is shown with patting movements to process the inner parts of the lower leg and thigh. Next, techniques are made in the form of gentle pats on the thigh. The massage of the specified part of the legs ends with stroking the legs along the length, starting from the bottom. During the massage, a roller is used that provides blood outflow. The roller additionally has relaxing properties.

Back leg massage

This type of massage ensures the processes of normal lymph and blood circulation, eliminates swelling and the occurrence of varicose veins.

Massage techniques for the muscles of the back of the legs involve a gradual increase in pressure on the tissues as you move up, relieving tension from the muscles. Remember, massaging upwards can normalize blood circulation processes.

If signs of varicose veins are found on the back of the legs, it is allowed to touch such places easily, however, pressure should not be exerted on the area, and the areas cannot be massaged. When either the groin is prescribed to work gently and carefully, avoiding sudden movements.

The area of ​​the popliteal fossa is sensitive and vulnerable, it is necessary to massage the mentioned place carefully, without the use of shaking, chopping movements.

The muscles of the calves and lower legs are often tense. Massaged upwards, with separating pressure between the soleus and gastrocnemius muscles. The muscles of the calves of the legs are warmed up with soft, smooth strokes, later intensifying. Simultaneously with vigorous rubbing of the calves, it is required to do pressure with the fingers, then the calf area should be squeezed with the bases of the palms.

In the area of ​​\u200b\u200bthe bones and the popliteal fossa, shocks and sudden movements should not be allowed. Massage actions of the back part begin from the ankles upwards, along the course of blood circulation, to the hips and back to the ankles. You need to rub your leg with oval movements. The muscles of the calves need to be massaged with the thumbs, making circular techniques, gradually increasing the applied efforts.

The popliteal fossa should be ironed in a circular motion with the thumbs, avoiding pressure. It will be very useful to take the leg, bend it at an angle and gently twist it in different directions. With clenched fists, chopping movements of the ribs of the palm, it is worth working out the soft areas of the calves and thighs. After execution, pats are made. The massage of the back of the leg ends using circular techniques by stroking the muscles of the thigh, calves and lower leg.

It is permissible to massage the specified part of the legs on your own, using a special roller that allows you to work out the muscles. The device is perfect for people with hypertonicity of the tibial and calf muscles. The roller is made of any strong, plastic material. Rolling should not be painful. It is used during exercise by light weight athletes, simplifying the procedure.

Features of foot massage

Classical foot massage helps to relax the muscles of the legs, improve blood circulation, nutrition of muscle and joint tissues.

A single person has the right to purchase the massage slippers described above. Slippers are made of rubber, with natural stones, with buttons.

Foot massage is best done during or after a pedicure. Exfoliating creams are used. If the massage is done during the pedicure process, after exfoliation and soft massaging actions, other cosmetic procedures continue.

Massage is usually done while sitting, in the direction from the ankle to the fingertips. Massages are carried out during a SPA pedicure, which is distinguished by the care and naturalness of the products used. The bath is most often done with the addition of oils and decoctions. After the pedicure procedure, a foot massage is done for about five minutes. Then special nourishing creams are applied, after the pedicure procedure is completed. It is allowed to use a roller.

Features of sports massage

Athletes, due to excessive physical overload, need different types of massage more than others. Sports training is very difficult for the body. Before and after training, a massage is always done, a special “sports” one.

Sports massage is divided into types:

• Training sports massage prepares the athlete for training, increasing the endurance of the body. An individual sports massage is selected for the athlete, depending on the sport. Massage for runners is aimed primarily at working out the muscles of the legs and back.
• Preliminary sports massage - helps to relax as much as possible after a workout.
• Restorative sports massage is prescribed after a hard exhausting workout to restore muscle fibers, restore tone, and prevent chronic fatigue syndrome.
• Preventive sports muscle massage is aimed at preventing possible injuries during and after training.

Almost always the beginning and end of the workout is accompanied by a massage. If the goal of an athlete is to build muscle mass, sports massage should be done before training, if classes are aimed at weight loss - after.

Sports massage is often done to warm up and stretch the muscles, for example, before doing the splits. For twine, various types of stretch marks are used, which, despite the correct technique, can lead to injury. After the twine massage will relax the muscles.

Massage is a good way to eliminate the negative effects of twine - injury to the ligaments and muscles.

Injuries after twine are not quickly eliminated. The massage course to eliminate the consequences of incorrectly made twine will be rather big.

Features of Japanese and Egyptian massage

Japanese muscle massage is aimed at complete relaxation of the patient. Performing a Japanese massage, a professional uses knowledge of energy flows and the benefits of aromatic oils (amma). The procedure is based on the use of pinches, with the help of which the reflex zones on the legs (shiatsu) are affected. In addition to stroking, kneading and tapping, Japanese massage allows the use of vibration.

The masseur, performing a Japanese massage, directs energy along established energy paths - meridians.

Egyptian massage is considered a relaxing type of massage. In addition to the classic execution with the hands, it is often done with the feet. Thanks to the procedures, the pleasure center of the brain is activated, and fatigue that has been accumulating for a long time is removed. Egyptian foot massage involves the use of a large amount of aromatic oils. The technique is performed using soft sliding techniques with a gradual transition to the thigh and above.