After feeling sore the next day, you should endure the pain and properly stretch the sore muscles. Don't stretch too hard, but it's best to stretch 10 second at a time. After stretching, you will feel better. In addition, eat two apples a day and eat some fruit acid to help break down lactic acid accumulated in muscles (that's why you are sore). If the pain is really severe, then you can try cold and hot compress, once every two hours on the first day, once 10 minute. Cold compress for two days, the same number of times. Don't exercise during this period, and then go when you recover. Here, I want to remind you that after each exercise group is finished, you should stretch the muscles in the corresponding parts, which will not only keep the muscles flexible, but also relieve the pain the next day.
Equipment fitness is more painful, stick to it.