triceps brachii
Triceps brachii is a muscle that stretches the elbow joint. When push-ups, if the idea is to straighten your arms, then the main exercise is the triceps brachii. There is also a muscle that our body starts less, and most of them will be sore when they participate in sports at the initial stage.
Why is it sore?
The reason why there is a feeling of acid swelling is because lactic acid has accumulated pain. People who seldom exercise will feel pain more or less when they start a certain muscle strength. Most people can recover slowly without treatment. If you want to speed up the recovery, it is not difficult!
How to solve
Let's not talk about quick solutions, just talk about speeding up recovery. Remember to do push-ups and stretch the triceps for 30 seconds next time, which can speed up a lot. You can also massage the pain and feel comfortable the next day. The technique must be light, which can also promote the overall recovery process.
How to practice chest muscles with push-ups
It is estimated that most people want to practice pectoralis major when doing push-ups. In fact, push-ups are also good for serratus anterior muscle. When doing pectoralis major exercises, the mind thinks that the upper arm is close to the middle of the body, which is anatomically called adduction shoulder joint, so that pectoralis major can start well, okay? :)
Hello, I'm glad to answer why my arm hurts after doing push-ups and the quick solution.
Not exercising for a long time or doing too much exercise at one time will lead to muscle soreness, which is a typical lactic acid accumulation syndrome.
Because there are few sports at ordinary times, or the amount of one-time exercise is too large, it will also lead to an increase in anaerobic digestion of muscles, and the important metabolite produced by anaerobic digestion is called lactic acid.
Then lactic acid stays in our muscles, which will cause soreness. Generally, this symptom will gradually disappear after 48 to 72 hours. Proper massage or hot compress will also reduce the effect.
In other words, the important principle before and after exercise is to warm up before exercise and stretch after exercise. In particular, stretching after exercise can help us reduce muscle soreness or relieve it. If the amount of exercise is relatively large, proper muscle massage is also possible.
Here's how to stretch:
1. Stand up, put your hands on your head, bend your ears to your shoulders, and alternate left and right for about a minute. Pull your hands behind your back, then push forward and chest out for about a minute.
2. Cross your left arm and right arm and stretch. You can pull it back and forth, left and right. Don't be too aggressive. Put your hands behind your back, palms outward, and stretch out for about a minute.
3. Stretch your straight arm forward as far as possible. Under the condition of keeping the shoulders sinking naturally, we should still maintain a stable breathing frequency and straighten the sore arm forward as far as possible. On this basis, we can gently shake the arm left and right to disperse the lactic acid accumulated in the body without causing the adverse reaction symptoms of pain.
The action can be done several times according to the situation, and it can be longer if you don't feel tired. Push-ups are very beneficial to the body, especially for young people who are relatively young. Push-ups need persistence. They are not only a physical exercise, but also a test of perseverance. I hope you don't forget to make time to exercise yourself in a busy day!
It is normal that muscle aches will occur after exercise. High-intensity strength exercise will require a lot of oxygen. Due to the insufficient supply of oxygen inhaled from the outside, the body will have an anaerobic reaction to produce oxygen emergency, and at the same time, it will also produce lactic acid that makes muscles ache, so it is normal to make muscles ache the next day. If it's not sore, it means you haven't practiced in place. Fully relaxing, patting, pinching, kneading and other actions can promote blood to quickly transmit lactic acid to all parts of the body and reduce muscle soreness. At the same time, we should keep enough sleep and proper nutritional supplements. In this case, it takes 18 hours for the body to recover to 90%, and 72 hours for complete recovery. If you do the second training without fully recovering your muscles, the effect will definitely be bad. If this continues, it will also cause muscle stiffness and fatigue, which will greatly reduce the training effect. It is suggested that this kind of exercise should be controlled three times a week, and each time should not exceed one hour, so that muscles can have enough time to rest and recover, and muscle damage will not be caused by excessive exercise! Moderate exercise can not only ensure the effect of exercise but also ensure good health.
Must be triceps brachii and deltoid toe pain! Because this is the stimulation muscle group of push-ups, in addition, the chest muscle is also the stimulation muscle group of push-ups.
Muscle ache appears after muscle strength training, which is a feature (unnecessary) of intensity stimulation in place. After the occurrence of soreness, both fitness training and daily life will be affected.
1. Warm up fully before training. Warm-up can warm up muscles, tendons, joints and other organizations, improve the training effect during training, and avoid muscle pain after training to the greatest extent.
2. Stretch and cool down after training. After training, you can directly stretch and stimulate muscles to relieve tension, or release it through fascia, which can avoid the pain after training to the greatest extent.
3. Other methods, such as massage and hot compress, are all good ways to relieve muscle tension. You can choose according to your personal situation.
Finally, when your muscles are sore, you need adequate rest and dietary supplements. Training in other parts can further promote the great cause of muscle exercise!
hello
Push-ups are a good exercise for unarmed fitness, mainly for pectoralis major, deltoid muscle and triceps brachii.
After finishing, the upper ends of the arms are very sore, which can be divided into three situations.
First of all, it stimulates the deltoid and triceps brachii very well and just right. ② Excessive stimulation to deltoid muscle and triceps brachii. This is beyond the scope of training,
(3) the action is not standardized. Not standard. The arm is too hard.
These three conditions will make the upper arm muscles stiff, torn and congested. A lot of lactic acid accumulates together. Naturally, it hurts.
The first solution is ① Finish push-ups, then jog for 2 minutes, and then do stretching exercises. ② Pat, massage and rub the upper arm, and then immediately apply cold compress. 3 ensure sleep and maintain nutrition. Hot compress after 24 hours.
The second solution is to plan the goal step by step and reasonably. Don't affect the next training. Overtraining is not a good thing.
The third solution ① When sinking to the bottom, the scapula should be completely tightened. ② When propping up the body, the scapula stretches, the pectoralis major exerts force, and then the triceps brachii and deltoid exert force. ③ The mind is always focused on the pectoralis major, not the upper end of the arm. 4 when sinking and propping up the body, it should be coordinated by multiple parts of the body. Instead of relying solely on the strength of pectoralis major and the upper end of the arm.
I have been engaged in physical fitness for a long time.
I hope my answer can help you.
Don't do it too hard at once. Step by step.
Rest for 2~3 days before exercise.
You can also use a hot water bag for hot compress, which can accelerate the excretion of local metabolites such as lactic acid.