First, muscle strain is an injury caused by sharp contraction or excessive stretching of muscles during exercise. This is easy to happen in long _, pull-ups and sit-ups exercises. After muscle strain, there is a sharp pain at the strain site, and the rope-like lump formed by muscle tension can be felt by hand, with obvious tenderness, local swelling or subcutaneous bleeding, and the activity is obviously limited.
Second, after the muscle strain, cold treatment should be carried out immediately:
1, wash the local area with cold water or ice with a towel, and then bandage the injured area to prevent swelling.
2. While relaxing the muscles of the injured part and raising the injured limb, you can take some drugs to relieve pain and stop bleeding.
Remove the bandage after 3.24 to 48 hours. According to the injury, it can be used externally to promote blood circulation and reduce swelling, appropriate hot compress or light massage.
Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.
Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.
The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time.
If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight.
When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.
Reference: Baidu Encyclopedia "Fitness"