How to practice dumbbell muscle soreness? Friends who exercise regularly know that muscle soreness after exercise is a common thing, especially for people who have just come into contact with dumbbells. If they don't exercise regularly, they are prone to muscle aches. Next I will tell you what to do when you practice dumbbell muscle pain.

How to practice dumbbell muscle soreness? 1 Muscle aches after exercise are very common. If novices don't have the habit of fitness exercise at ordinary times, it is easy to have arm muscle pain. If they don't pay attention to exercise intensity and posture, they will easily strain their muscles. Let's take a look at how to relieve muscle soreness.

1. What is the reason for muscle soreness after exercise?

1, physiological phenomenon after sudden exercise

People who don't exercise regularly usually have muscle aches after exercise. Practicing dumbbells is mainly about exerting strength on arms and shoulders, so novices will feel that their arms can't be lifted the next day. This is a normal phenomenon, and the symptoms can be alleviated by the following methods.

2, caused by muscle strain

Another situation is the pain caused by muscle strain. When you press with your fingers, or when you are active, you will feel tingling, and some people will feel numb. This is mostly caused by muscle tears and strains. It is recommended to stop training and try to avoid touching the painful parts. If it hurts badly, go to the hospital for treatment.

Second, what should I do if I practice dumbbell muscle pain?

1, take a cold bath

Some people think that taking a hot bath after exercise can quickly relieve fatigue. Actually, this is not right. Taking a hot bath will speed up blood circulation and make your muscles feel more sore. If you can't accept cold water, warm water at 30℃-35℃ will do.

Reasons for suggesting a cold bath

(1), the fine structure of muscle is destroyed after exercise, and immediate hot bath or hot compress will accelerate the blood circulation of injured muscle and aggravate the damage of fine mechanism of muscle. Especially after the sudden surge of exercise, if you take a hot bath, you will feel more sore the next day than taking a cold bath.

(2) Hot water bath will accelerate the metabolism of muscle tissue, which has consumed a lot of muscle glycogen in training. If you continue to use hot water bath to accelerate metabolism, it will easily lead to hypoglycemia and fatigue. Many people will feel sleepy after taking a hot bath after training, which is the reason. Of course, people with insomnia can take a hot bath after exercise, which is very effective in treating insomnia.

2. Local cold compress

Immediately after high-intensity training, train the target muscles with ice packs, usually 10 ~ 15 minutes. The ice pack is separated from the skin by clothes or towels to prevent frostbite of the skin, which can largely avoid arm muscle soreness the next day.

Step 3 Strengthen stretching massage

Moderate massage and stretching can avoid excessive accumulation of lactic acid in muscles. After training 12 hours, or when training in other events the next day, stretching the muscles in the sore parts can improve the symptoms of soreness.

Be careful not to massage immediately, which will increase the damage of muscle microstructure, increase the damage of the body and slow down the recovery. The correct massage method is to push along the direction of muscles.

4. Nutritional supplement

Practice dumbbell flying birds for a long time, you need to supplement electrolytes and carbohydrates. If you feel that your blood sugar is a little low, you can drink sports drinks properly. After the body calms down, eat more carbohydrates and restore muscle glycogen levels. It's okay to have a meal within 2 hours after exercise, but don't eat or drink immediately after exercise.

5./kloc-Hot compress after 0/2 hours

If you don't exercise for a long time, your muscles will still be sore after 12 hours. At this time, hot compress can be used to speed up blood flow and clean up metabolism such as lactic acid. The temperature of hot compress and cold compress is just different. Remember not to burn yourself.

Tips

Choose the right weight to practice dumbbells, so as to avoid strain caused by too much weight. In addition, training should be persistent, otherwise it is difficult to see the training effect.

How to practice dumbbell muscle soreness? 2. How to practice arm muscle soreness?

1, static tension

Stretch the muscles that are more active in exercise until they feel completely tight, and hold 15 to 30 seconds. Static stretching can relax muscles and help relieve body stiffness and pain.

Step 2 organize activities

Generally, you can shake your arms, turn your waist, shake your legs, etc. Promote blood return and actively relax muscles. Finishing activities can promote blood circulation and relax muscles.

Step 3 soak in warm water

Soaking and bathing in warm water of 30 ~ 40 degrees has a calming effect on heart activity and nervous system.

Second, how to practice arm muscles with dumbbells?

1, dumbbell wrist flip

First of all, hang the two dumbbells in your hand on both sides of your waist naturally, then slowly turn your palm toward the outside of your waist, and then slowly move the dumbbells. Forearm movements should pay attention to the control of sports strength.

2. When sitting on a dumbbell, the wrist is down.

Sit on the bench, hold the dumbbell with both hands, then naturally hang your wrists at your sides, and then slowly lift the dumbbell. Remember to rely only on the strength of your arm in the lifting process. After lifting the dumbbell to the highest place, slowly put it down and repeat the previous action.

3. Sit on the dumbbell leg rest and curl it backwards.

Sit on the stool, put your forearms on your thighs, hold the dumbbells in your hands with your knees, and put your palms down. Then you can rely on the strength of your arm to lift the dumbbell in your hand. The height of the dumbbell can be as high as it is, but the forearm must be kept on the thigh, and then the arm can be put back to its previous position and repeated.

Third, how to do push-ups to practice your arms

First of all, you should support your body with the strength of your arms, so that your body and the ground are in a parallel state, and your legs are straight and parallel to the ground. Then you should support your legs with the strength of your toes. Then use the strength of your arms to move slowly, move your body down, lift it when there is a certain distance from the ground, and then repeat the action. Don't bend your legs every time you exercise. Support your whole body with the strength of your arms and toes.

After a period of training, you can also appropriately increase the difficulty and make the exercise effect more obvious. Keep exercising for about three groups every day, and the number of exercises in each group is about fifteen times.