Can you still practice muscle soreness after fitness
When the whole body aches, especially the parts that have been exercised, it is suggested that practitioners should not practice the parts that have been exercised. Mainly to give the exercised muscles a rest time, because muscle growth needs rest and recovery.
How to relieve muscle soreness after fitness
1. Moderate aerobic exercise is conducive to the automatic decomposition of lactic acid produced in the body and the production of energy, thus reducing the accumulation of lactic acid in the body and relieving and eliminating muscle soreness after exercise. 2. The principle of effective stretching to eliminate and relieve muscle soreness after exercise is to disperse lactic acid that hinders blood circulation, thus eliminating and relieving local muscle soreness. This kind of muscle stretching requires the practitioner to know how to stretch the whole body muscles. 3. The principle of taking a hot bath is to relax muscles to a certain extent by using a heat source to solve the problem of local muscle soreness.
How to stretch muscle soreness
1, take the initiative to stretch the back of the thigh and stand, take a step forward with your left foot, hook your ankle backwards, and touch the tip of your left toe with your left hand; Bend your right knee and put your right hand on your right thigh; Hold 1 min, switch sides. 2. The quadriceps femoris stands straight, the left foot bends, and the left hand grasps the back of the left foot close to the left hip; Knees together, right hand forward; Hold for 30 seconds and switch sides. 3. Fold forward to open the chest, open your feet to hip breadth, and cross your fingers behind your back; Exhale and fold forward and down; Hold 1 min. 4. Stand with your right foot in front and your legs crossed; Fold down, hold the ground with your left hand and extend your right hand upward; Hold for 30 seconds and switch sides. 5. Come to a dog style with both hands on the ground and both feet on the ground; The abdomen is adducted and the buttocks are backward and upward; Bend your left foot and stretch your right calf and thigh; Hold for 30 seconds and switch sides. 6. Run lunge with your left foot in front and bend your knees 90? , the right heel is raised and the knee is straight; Cross your hands in front of your left leg and open your chest; Hold for 30 seconds and switch sides. 7. Stretch your shoulders, open your feet to hip breadth, and your left arm comes to the right elbow socket; Bend your right elbow and pull your left arm to the right; Hold for 30 seconds and switch sides.
What does muscle ache eat after fitness? 1. Blueberries are rich in flavonoids, such as blueberries, dark chocolate and foods rich in flavonoids. Foods containing -3 fatty acids (such as fatty fish, salmon, tuna, etc. ) can promote the growth of neurons. Blueberries have antioxidant properties and can relieve muscle soreness. Studies have found that blueberries can reduce muscle soreness. This fruit contains antioxidants, which help to eliminate free radicals produced by muscles during exercise. Other berries can also help you recover: cherries promote the secretion of melatonin (sleep hormone), which will improve sleep and make you recover faster. Blackberries, raspberries and strawberries also contain antioxidants, which can relieve muscle soreness and have anti-inflammatory effects. 2. Eggs and eggs are rich in amino acids and have antioxidant effects. Eggs contain all essential amino acids, which can reduce muscle soreness and promote protein synthesis. They also have antioxidant properties and anti-inflammatory effects. You don't have to be afraid to eat the whole egg, your blood cholesterol level will not increase. 3, water keeps the body hydrated and helps to recover faster. The study found that compared with people with normal water content in the body, people who are dehydrated during and after exercise have more muscle aches. Studies have also shown that dehydration can cause muscle spasms. Remember to drink water during and after exercise, and drink 2 to 3 liters of water every day. 4. Vegetables and vegetables can effectively resist inflammation and oxidation. Cruciferae vegetables can also regulate estrogen levels and fight free radicals that slow recovery. 5, salmon salmon contains protein and healthy fat, which can accelerate muscle recovery; It is also rich in three fatty acids, which can resist inflammation and promote blood flow to muscles. After strenuous exercise, eating salmon with vegetables and berries can recover faster.