Jia Long used a little harder, rubbed his fair and tender calves, and then grinned in pain again.

But it wouldn't work if she didn't rub it like this, because she is now using the massage techniques taught by the system.

"Oh...ah...ah...ah...ah...it hurts so much...ah, I want to be gentle. Oh..."

Jia Long whispered the pain and echoed in the tent.

A blond professor Smith male student was passing by with a bunch of firewood for cooking.

He suddenly heard Jia Long's sweet and painful cry, and his eyes suddenly widened.

Then he looked at Jia Long's tent that had been whispering and softly shouting.

After listening quietly for a while, he pretended to be nothing, and quickly trotted away again.

This guy obviously misunderstood something.

Jia Long, who was in the tent, had no idea that there were people outside who were so despicable and shameless, and eavesdropping on her pain during massage for so long.

She massaged her calves for a while, but she didn't take off her pants, and pressed the well-stretched thighs slightly.

As her eyes were so painful that she was about to shed tears, Jia Long seemed to have done some intense exercise and was sweating profusely.

After more than ten minutes of massage, she had a trace of hair in her mouth, sweat flowed on her delicate face, and she became weak and she couldn't lie on her sleeping bag.

The man lay down softly when he was shocked, making his big breasts shaking like waves of sea water.

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

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

After all, this is a system skill. If you want to achieve good results, the audience must learn some exact method of applying force. This is unlikely to be taught through the screen.

However, the next two processes will allow Jia Long to teach his words and deeds.

"We had a massage that worked well, which made me feel that my legs and feet became much more comfortable in such a short time."

"In fact, if you feel muscle soreness after exercise, there are two other good ways."

"Next, I will teach you the first method first. That is 'static stretching'.

"Whether before and after exercise, doing static stretching is a very good way to recover. This is because when people are in a tight state during exercise or after exercise, and because of the memory effect, your muscles will be shorter than normal state during the period after training. It usually takes about two hours to relieve it, and then it will be the natural process of repairing muscle fatigue and minor damage to the human body."

"But after you perform static stretching, your muscles will recover faster than normal, so the muscle regeneration and repair process will unfold faster than normal, so it is still a very effective way to recover."

"The method of static stretching is also very simple. For example, my legs are sore now, and I can't even be so painful that I dare not straighten my legs. Then I will let it slowly, pay attention to the process slower, try not to cause excessive pain. Slowly straighten the calf bit by bit."

"After reaching the stretched state, deliberately tighten the leg muscles and straighten them. Keep them for two minutes, rest for one minute, and then do it again until it is repeated three to four times and then it is over."

Jia Long said that according to his own words, straightened his long legs and then recycled them and relaxed them.

During this process, her crystal white and tender toes were slightly curled due to pain, and it was obvious that they must be very uncomfortable.

However, she still managed to do three sets of straightening movements.

"In addition to this kind of movement, it is best to stretch other parts together, which is a good process for alleviating abnormal states in the whole body. You can search the specific standard movements online."

She sat up, folded her white and tender calves in half and folded her head with her arms to help her back.

The little feet were about to be folded to the back of the head, and the upper body was slightly erect. The woman's delicate figure showed a wonderful and soft posture.

Keep it tight for two minutes, relax for another minute, and then two minutes.

She also did other movements in conjunction with it, such as bent down her soft and boneless waist, so that she could stretch and relax her waist.

During the whole process, she clenched her gums due to soreness and sweat was secreted.

However, the audience in the live broadcast room was not very good at watching a great benefit of beauty fitness teaching.

Not only can you learn fitness knowledge, but you can also appreciate the figure of a top-notch beauty.

Even when Jia Long was moving, the pair of large and large watermelons kept rising and falling like waves, which made many male audiences exclaim and bleeding.

But that's it. If it weren't necessary, Jia Long wouldn't show the audience more benefits.

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

"And static stretching has a good effect on many mobile phones and computers. Everyone sits in front of the computer every day and maintains the same movements and postures. Many people think that if they don't move, they don't count as exercise, but in fact they are not."

"When you are not moving, some muscles and bones are under great pressure for a long time, which is why many people have cervical spondylosis and lumbar spondylosis. If you can also perform such static stretching exercises once or twice a day, you can protect these two parts of yourself to the greatest extent."

The introduction Jia Long said made many people in the audience lit up.

In this era, there are always a few people who like to exercise, and those who sit in front of computers or mobile phones occupy the big head, and cervical spondylosis and lumbar spine diseases do bother many people.

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

"Okay, I said that the second of the remaining two ways to relieve soreness is much simpler, that is, hot compresses the soreness. This is a good way to promote blood circulation and reduce swelling. I have said it several times before, but I won't mention it in detail now."

Jia Long soaked a towel with a little hot water from the kettle.

Then I applied this towel to my calves for a while.

Hot compress is also one of the ways to quickly recover from soreness and fatigue.

"The above three methods are the simple and effective process of alleviating exercise pain."

"In fact, after a large load exercise, you will feel soreness, which means that if you practice this level of exercise in a short period of time, you will be relatively easy to withstand such exercise."

"If you want to grow muscle, then during the recovery period like me, you can take the opportunity to eat more protein and carbohydrates, so that the tissue will become stronger during the recovery process, and the muscles will grow faster."
Chapter completed!