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Kunshan Pinhong EPT Co.,Ltd
Kunshan Pinhong EPT Co.,Ltd
Add : (Qiandeng Yuanchuang Base) No. 125, Jinxing South Road, Qiandeng Town, Kunshan, Jiangsu, China
Tel : （0086）15995617314
Fax : +86-512-50130524
E-mail :lvfang@ksphxs.com
Many foreign athletes recover very quickly after taking ice baths after training, intensive training or participating in competitions. There are relatively few ice baths in China, and there will be some ice baths in the national team.
So what are the benefits of an ice bath? After high-intensity training, the body's capillaries dilate and lactic acid accumulates. Ice bath can quickly shrink capillaries, reduce swelling, pain, and muscle soreness, and can quickly recover and put into the next round of training. It can be tried for those who have high-intensity athletes or those who are recovering after participating in marathons, cross-country races, bicycle races, etc.
Generally, there are three ways of ice bath in the world: the first is pure ice bath; the second is ice bath and warm water alternately; the third is the organic combination of ice bath and fascia release. Let's focus on the third type based on the Asian physique, which is the organic combination of ice bath and muscle relaxation.
Ice bath process:
1. Preparations
1.1 Ice needs to be made 2-3 hours in advance, and the amount of ice produced is about 10-15KG.
1.2 Professional thermometer
1.3 stopwatch
1.4 Sports shorts, sports tops, dry underwear.
Shorts and tops are required when showering, and dry underwear is changed after training to facilitate the release of fascia afterwards.
1.5 bath towels
1.6 knee pads (to prevent frostbite)
2. Bath water filling
Fill at least halfway with water depending on the size of the bath.
3. Fill the bath with ice
It needs to be spread evenly.
4. Temperature test
The temperature is 10-15 degrees.
5. Duration
According to your own situation, you can soak for 5-10 minutes each time, with an interval of 2 minutes.
6. Intermittent mode
Take a 2-minute break each time, and choose a warm water shower during the break.
7. Intermittent temperature measurement
During intermittent testing, the temperature of the test bath is controlled at 10-15 degrees. If the temperature rises, ice needs to be replenished in time to ensure that the temperature is controlled at 10-15 degrees.
8. Number of ice bath groups
It is advisable to do 2-3 groups each time, and the total time should be controlled within 30 minutes, not too much.
9. Finish off with an ice bath
After the ice bath, dry your body immediately and put on dry clothes to facilitate fascia release.
Muscle relaxation:
Rest for 5-10 minutes after the ice bath, and you can relax the muscles and fascia of the whole body for 20-30 minutes. For different special projects, you can perform special targeted muscle relaxation for key muscle groups.
Rehabilitation techniques can be used for loosening. Pushing, dialing, and pressing are performed alternately. There are many accumulations at the starting and ending points of key muscle groups, which can be cleared with emphasis.
Rotator cuff release
2. Loosen the waist
3. Chest release
4. Hip release
5. Iliotibial band release
6. Release the thigh muscles
7. Release the calf muscles
Matters needing attention:
Ice baths are mainly suitable for athletes who have a certain training foundation and a certain training intensity; those with cardiovascular disease, high or low blood pressure are forbidden to try; those with trauma or bruised open wounds are forbidden to try. Before starting the ice bath, you can add a certain amount of carbon water. The ice bath needs to be carried out under the guidance of professionals, and beware of accidents.