At the beginning of exercise, I feel a little sore and tired, and my muscles can't adapt. You should try to speed up the blood circulation of your arm and apply hot compress to your arm every day. Stretching the arms can expand the chest, neck, arms and the front of the whole body, reduce the excess fat in the abdomen, make the abdominal muscles smooth and powerful, increase the elasticity of the thoracic spine and spine, and increase the vital capacity.

2. Find a personal trainer and learn the correct fitness method.

You can't keep fit by yourself. You should find a high-level personal trainer first, and let the coach guide you in scientific exercise methods, such as warm-up before exercise. At the beginning, the exercise time should not be too long, and it should be carried out in stages. After exercise, stretching and relaxation are necessary.

3. Take a few days off and adjust your diet in time.

Don't exercise until your arms are straight. In particular, it is necessary to reduce the amount of arm exercise, adjust the diet in time, and cooperate with the recovery of nutrient intake of arm muscles, such as increasing protein intake, eating more meat, coarse grains and some low-sugar fruits. Daily recipe: protein has moderate amount, low fat and high carbohydrate content, and the ratio of three main nutrients should be about 25∶20∶55.

4. Massage your arm in the right way

Because the fitness arm can't be straightened, besides having a good rest, we should massage the key parts of the arm to improve the situation. If you don't have the strength to massage, ask your family or friends to help you massage, pay attention to and gently rub the painful parts.

5. Go to the hospital for examination and treatment.

If the pain can't be relieved after a few days' rest, the arm still feels fever, swelling and pain, and it is impossible to straighten or do anything, which may be a muscle or even ligament strain. Go to the hospital for treatment in time. In severe cases, related operations should be performed, and the best treatment time should not be delayed.

Baidu encyclopedia-fitness

Baidu encyclopedia-arm stretching