No pain means that the body's tolerance has increased, but it does not mean that it is ineffective. Your body's tolerance is gradually improving. It is not a good phenomenon to be sore every time you exercise. The correct concept of health is as follows:
1. Step by step, within your ability. This is the basic principle that fitness should follow. The weight of trial hoisting shall not exceed its own bearing capacity. Especially after training is interrupted, when you start training again, don't rush to increase the exercise load (including weight, intensity, density and time), and don't use the previous training weight. You must have a recovery stage to let your body adapt gradually.
2. Action specification. Irregular movements will bring unexpected damage to joints, muscles and ligaments. For example, in a supine bird, the arm hangs too low, which is beyond the bearing range of the joint, so that the active muscles lose control of the weight, which will cause shoulder or elbow injury or ligament strain. For another example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the action standard is an important factor to prevent sports injuries.
3. Reduce the amount of exercise or stop exercising when the state is not good. There are peak periods and low periods in the human body's motor function. When you are in poor health, you need to reduce your exercise or rest for a day or two to adjust. Don't be forced, because injuries are often caused by poor energy when you are in a bad state.
4. Change fitness methods or places when you are depressed. Changing the way or place of fitness can play a positive role in mood regulation when you are depressed. Taboo "rebellious attitude" and distracting thoughts training.
Please ask your partner or coach for protection and help when carrying heavy objects. Please seek protection and help from your fitness partner or coach when carrying heavy loads or completing difficult movements, so as to be prepared.
6. Concentrate on self-protection. Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows signs of discomfort (such as pain) during exercise, you should appropriately reduce the amount of exercise, or stop exercising and strengthen self-protection.
7. Ensure rest. After fitness exercise, the body is overdrawn and muscle cells are damaged, so it is necessary to have a full rest to promote the recovery of the body and the growth of muscles. Rest includes adequate sleep and other recreational activities beneficial to physical and mental health. Poor rest not only affects the recovery of the body, but also easily leads to overtraining and sports injuries.
8. The scientific combination of training content is very important. For example, practicing back, it is best to practice shoulder and back in the same class first. The advantage of doing this is that the shoulder muscles get a positive rest during back training (the shoulder muscles can stretch and relax better). If you practice your back first and then your shoulders, it will easily lead to muscle contusion in your upper back. For another example, it is best to practice thighs the day before practicing back. Because the back muscles participate in exertion (play a supporting role) when practicing legs (such as barbell squats), if the back is practiced the day before, the endurance of the back muscles is limited under the condition that the fatigue has not fully recovered. At this time, leg training can not only fail to exert the potential of leg muscles, but also easily cause back injury. If you practice your legs first, you can ensure the quality of thigh training without affecting your back training. For another example, if aerobic training and anaerobic training are in the same class, it is best to carry out anaerobic training first and then aerobic training. Because after aerobic training, the contraction and extension ability of muscles decreases, and the exercise ability decreases, then anaerobic strength training will feel insufficient, muscle control ability is poor, and sports injuries are prone to occur. The principle of giving priority to training in fitness is to emphasize that when you are full of energy and physical strength, you can complete the training of difficult and weak parts, which can not only ensure the training quality, but also prevent sports injuries.
9. A reasonable diet. It is one of the important factors to promote the rapid recovery of the body and eliminate muscle aches. The collocation of food should be balanced and diverse, and it is forbidden to be partial to food. When sweating in summer, you should add light salt water or sports drinks in moderation. Pay attention to keep the acid-base balance of food. Protein is too high, which will increase acid substances and reduce alkali reserves, which is not conducive to the recovery of the body. The reasonable ratio of carbohydrate to protein is 7∶3.
10. Check the sports equipment and wear different protective gear. Checking whether the equipment is safe is an important measure to prevent accidental injury in sports, and it must not be careless. Then, we should pay attention to sportswear and wear protective equipment such as waist protector, wrist protector and gloves at the right time. In addition, it is also important to choose safe and effective projects according to your physical condition, age and gender.
Tip: If the local muscles are still sore or painful 2 ~ 3 days after exercise, you can spray Nanyang Litong. It is the product of relaxing muscles and tendons, promoting blood circulation and removing blood stasis, which can accelerate the elimination of muscle pain, recover from sports injuries and improve sleep quality.