Is there any way to relieve the pain after fitness? Different exercises are suitable for different times. Exercise is an important way for us to keep our body function. You must consider your physical condition when exercising. Excessive exercise is counterproductive, and muscle soreness after exercise is also very painful. Let's take a look at some ways to relieve the pain after fitness.

Is there any way to relieve the pain after fitness 1 Continue to exercise.

Generally speaking, at the beginning, if you use barbells and dumbbells to do chest muscle bench press exercises, it is inevitable that your arm will exert force, which will lead to the accumulation of lactic acid in your muscles, thus causing pain. This situation can continue to exercise and accelerate the catabolism of lactic acid.

rest

When practicing chest muscles and arm aches, full rest is the best recovery method, which helps to promote blood circulation, help decompose lactic acid accumulated in arm muscles and relieve arm pain and discomfort.

stretching

Stretching can help the arm relax and help the recovery of sore muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. The method is as follows: 1, the left arm is backward, the elbow is bent 90 degrees, the palm is outward, and the left hand holds the right arm and pulls back, which will open the chest and make the shoulders feel nervous. Hold 15-20 seconds. 2. Raise your elbow over your shoulder and point it at the ceiling. The other hand helps stretch the triceps as much as possible. Hold 10 second, and repeat the triceps on the other side. 3. Kneel on the mat, sit down and move your hips, stretch your arms forward, try to keep your palms and elbows directly pressed on the mat, and feel slight tension and shoulders through your upper arms for 15-20 seconds.

Enhance arm strength

Many people have arm pain when practicing chest muscles, mostly because their arm strength is too weak. Therefore, it is necessary to strengthen their arm strength. Common actions to increase your arm strength are: 1. Keep your body standing, with a dumbbell in each hand. You can choose according to your own strength. The left and right sides are alternately bent, and about 20 groups are alternately bent every day. After a long time, your strength will gradually increase. 2. Hold your hands on the ground, and the palm distance of your hands is shoulder width. Keep your body straight, bend your arms, and draw your elbows close to both sides, so that your body falls straight to the same height as your shoulders and elbows, then straighten your body and return to the starting position. Do 1 time. Each group is exhausted.

Cold compress

Due to excessive exercise, lactic acid accumulates. After exercise, you can take ice compress measures on the sore part of your arm, put a towel, and then put ice cubes in plastic bags on the towel for ice compress. Ice can be applied for half an hour, which helps to calm muscles and prevent and relieve soreness.

heat

Hot compress can promote blood circulation, improve body metabolism, relieve muscle soreness and accelerate the recovery of muscle soreness. Apply hot water bottle or hot towel to sore muscles for about 15 minutes.

massage

Arm pain can also be relieved by massage, which can help sore muscles relax, promote blood circulation and relieve pain. You can massage sore parts with your palm, or lift them, or press common acupoints of upper limbs, such as Pianli, Quchi, Wuli and Xu Yue, to relieve the pain and swelling of arms and elbows.

Apply a plaster (containing medicine)

When arm pain occurs after chest muscle exercise, medicinal oil with the function of relaxing muscles and promoting blood circulation can be applied to the affected area, with massage, so that the medicinal oil can fully enter the muscles and relieve muscle pain and discomfort. Note that the general arm muscles are sore for 24 hours before applying.

Is there any way to relieve the pain after fitness? Fitness experts remind people that many physical discomfort symptoms during exercise should be highly valued.

The heart rate will not increase during exercise.

People's hearts beat faster when they exercise. The more you exercise, the faster your heart beats. If the heart rate does not increase significantly during exercise, it may be an early signal of heart disease, indicating the danger of angina pectoris, myocardial infarction and sudden death in the future.

Angina occurs during exercise.

During exercise, myocardial load will increase and myocardial oxygen consumption will increase. Especially for some middle-aged and elderly people with different degrees of arteriosclerosis, the relative blood supply to the heart will be insufficient during exercise, leading to coronary artery spasm and angina pectoris. In this case, exercise should be stopped in time, and taking nitroglycerin tablets under the tongue can generally eliminate angina pectoris.

Have a headache during exercise

A few patients with heart disease don't feel abnormal in the chest when they get sick, but they will have a headache when they exercise. Most people just think that they have not had a good rest or caught a cold. Therefore, remind those friends who participate in sports that if they feel headache during exercise, they should go to the hospital for examination as soon as possible.

Abdominal distension and pain during exercise

In the process of exercise, abdominal pain suddenly appears, mostly due to a large amount of sweating caused by rectus abdominis spasm, losing water and salt. When you have abdominal pain, you should do abdominal breathing on your back for 20 to 30 times and gently massage the rectus abdominis for about 5 minutes to relieve the pain. When sweating too much during exercise, it is the key to prevent it by supplementing 200 ~ 300 ml of normal saline in time.

Abdominal cramps can occur during exercise.

Epigastric colic is more common in stomach cramps such as low water temperature, insufficient preparation and excessive exercise when swimming. At this time, you can do hot compress on the upper abdomen for 20 to 30 minutes, and press Neiguan and Zusanli points for 3 to 5 minutes respectively. To prevent the occurrence of stomach cramps, we should make full preparations before exercise, avoid satiety, avoid eating beans, sweet potatoes, potatoes and other foods, and eat less cold drinks.

When exercising, there is dull pain and swelling around the navel or lower abdomen, mostly intestinal spasm. At this point, as long as you stop exercising, the pain can be alleviated. You can also massage bilateral joint points for 5 minutes by hand, or apply hot water to umbilical region 10 to 20 minutes to relieve pain. In order to prevent the occurrence of intestinal spasm, we should make full preparations before exercise and avoid eating cold food.