If the pain starts the next day after practice, it will get worse on the third day, which is normal. The process of exercise is called delayed muscle soreness, which is mainly caused by lactic acid accumulation. You can use massage, or repeatedly wash or apply acceptable cold water and hot water to strengthen blood circulation, and it usually takes 3 or 4 days. There is also a saying that people always think that there will be no growth without pain, so they always make themselves very sore in training and eventually become addicted. This directly affects the next training plan. The body responds according to different training programs. Whether it's a small group or a large group. Still more groups and fewer times. Try not to copy the plans of professional players in the book. Generally, those are pre-competition fat reduction plans, which are too strong for beginners to bear.