For abdominal muscles and latissimus dorsi, you can eat 3-4 boiled egg whites every other day, and the effect will be better.
What should I do after practicing abdominal muscle pain? First, let the sore muscles have a rest.
After exercise, muscles usually have muscle soreness the next day; Of course, larger muscle blocks, such as latissimus dorsi, thigh muscle, pectoralis major and so on. May be the most obvious muscle ache on the third day. This is why it is suggested that general muscles should exercise every other day, while larger muscle groups should exercise every other day in strength equipment exercise, that is, these muscles that may be sore should be fully rested and recovered as much as possible.
Secondly, * * * stretch the corresponding muscles.
Relaxation and recovery methods of muscle soreness after exercise: (1) Empty boxing can relax most muscles of the body; (2) For thigh muscles, calf muscles, arms (two heads and three heads) and other limbs, you can also shake the corresponding muscles; (3) In addition, stretching is the most convenient and practical method.
Finally, hot compress
Hot compress on sore local muscles is also an effective method, which can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching exercise or * * *, which will accelerate the elimination of delayed muscle soreness and promote it to return to normal.
In addition, in terms of diet, eat more kelp, egg yolk, persimmon, wheat, white rice, peanuts, soybeans, beer, seaweed, octopus, loach, soybeans, spinach, tea and other foods, and don't eat acidic foods.
Of course, prevention in advance is also very important. Methods to prevent muscle soreness are:
1, do muscle stretching before and after fitness, mainly static stretching.
2, must be the principle of step by step, whether it is weight or training intensity, for beginners, there is no weight-bearing exercise, or muscle pain, let alone weight, no matter how much weight you can lift, you should start from zero intensity and slowly add.
3. Supplement protein and carbohydrates for muscle repair after exercise.
How to relieve back muscle soreness Sports medicine divides muscle soreness caused by exercise into two types:
One is that the pain appears immediately after exercise, but soon disappears. This is called acute muscle soreness.
The other is that it appears only a few hours or one night after exercise, accompanied by fatigue and fatigue, and even muscle spasm, stiffness and other symptoms. This kind of muscle pain disappears slowly, and it often takes 3~4 days or even 6~7 days to fully recover. This symptom is called delayed muscle pain or fatigue after exercise.
We often say muscle soreness mainly refers to the latter, that is, delayed muscle soreness.
There is a clear difference between muscle soreness and strain. In fact, muscle soreness is a normal and positive physiological manifestation. People often have obvious muscle soreness and discomfort after strength training or an unsuitable exercise (excessive exercise or new exercise, etc.). ). These symptoms will disappear naturally after a period of rest, and when you do the same exercise again, the symptoms of muscle pain will be obviously alleviated or not produced. Muscle strain caused by exercise is different. Muscle or ligament strain can cause large-scale pathological changes of skeletal muscle, such as cell degeneration and cell necrosis, which not only affects continuous exercise or training, but also may bring more serious consequences.
Self-identification of strain and muscle soreness
Muscle and ligament strain will suddenly appear due to a harmful action, and muscle soreness will gradually increase. There is a way to distinguish the two: muscle soreness can be relieved by pulling, but if it is a sports injury, pulling will aggravate the pain.
In short, muscle soreness and muscle (or ligament) injury after exercise are completely different. Muscle soreness can be relieved by rest, pulling and * *. Muscle (or ligament) injury must be solved by medical means.
Why do muscles hurt?
The mechanism of muscle soreness is complicated, mainly including the following aspects: ① lactic acid accumulation. ② Muscle spasm. ③ Muscle fiber or connective tissue injury. ④ Other factors. Such as changes in osmotic pressure between tissues or acute inflammation, can also cause muscle soreness.
How is lactic acid produced?
Human movement needs energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, during anaerobic exercise, grape glycolysis produces a large number of intermediate metabolites, such as lactic acid, which cannot be eliminated by respiration and forms lactic acid accumulation.
Self-management of muscle aches
rest
Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.
Static stretching and stretching muscles can accelerate the relaxation of muscles and relieve antagonistic muscles, and contribute to the recovery of spastic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.
Slap * * *
* * * Apply to sore parts, relax muscles, promote blood circulation of muscles, help to repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen. Specific methods are:
1. Back-pounding: Hold your hands in an empty fist and lightly beat your shoulders and waist. You can also beat your shoulders, back, waist and lower limbs alternately with a beating stick. When flapping, pay attention to the back light and the lower limbs can be biased.
2. Massage the leg: massage the front inner side and front outer side of the thigh repeatedly from top to bottom.
3. Shake your legs: When standing or sitting, the leg muscles relax and shake, and at the same time, you can perform circular activities of the ankle joint.
4. Push Tang Yin separately: Push Tang Yin point (the center of eyebrows) to the temple with both thumbs from left to right for 8~ 10 times, with an interval of 5~ 10 second each time, and then push Baihui point from the hairline of forehead for 5~6 times, with an interval of 5~ 10 second each time.
5. Press the chest and abdomen: press the chest from top to bottom and repeat 20 times; Massage the abdomen from left to right for 20 times. heat
This is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching exercise or * * *, which will accelerate the elimination of delayed muscle soreness and promote it to return to normal.
How to avoid backache and leg pain after exercise
warm up
Sufficient warm-up activities before exercise, such as low-intensity aerobic exercise or low-load weight-bearing training, will relax the joints of muscle activity areas, accelerate blood circulation, and properly stretch the active muscle groups.
brick by brick
The load and time of exercise should be gradually increased, and should not exceed the scope of personal ability.
Avoid centrifugal contraction
When engaging in unfamiliar or infrequent exercise, especially when engaging in repeated centrifugal muscle contraction, muscle soreness is more likely to occur, and centrifugal contraction should be avoided.
Avoid unfamiliar sports.
Middle-aged and elderly people should try to avoid taking part in unfamiliar sports. Unless there is a coach's guidance, muscle aches or sports injuries are likely to occur.
Avoid excessive exercise
Many people seldom exercise at ordinary times, and occasionally exercise. Only when they are too tired will they feel "addicted", and it is inevitable that they will have backache and leg pain the next day. So people who don't exercise often should pay attention to enough exercise. Because a lot of exercise not only can't achieve the purpose of exercise, but also is harmful to the body.
relaxing exercise
Relaxation after strenuous exercise is very important, especially stretching the active parts, which can promote circulation and help to slow down or even avoid muscle soreness.
Conventional exercise
Exercise depends on long-term persistence and regularity, which can not only exercise, but also improve physical tolerance and reduce muscle soreness.
My back muscles are sore and I feel very tired. What's the problem? It's just muscle pain. Get more rest. If it's long-term, see a doctor.
How can I develop my abdominal muscles? Please set [80- 120]
Do palm pressure [65]
Swimming [60- 120 minutes]
Beautiful abdominal muscles depend on three elements: diet, aerobic training and regular training-the key to practicing abdominal muscles!
Diet:
You may have the most spectacular abdominal muscles in the world, but no one can see them if they are covered with fat. Remember, without food, muscles will not grow, but too much food will increase fat. If you still can't see the abdominal muscles after practicing for more than a year, you should review your diet.
Frequency:
Exercise abdominal muscles once every other day, and the average person only exercises three times a week.
Quantity:
Although many people do hundreds of sit-ups at a time, the coach suggests that you choose 2~4 exercises that are most effective for you, and only do three groups, 30~50 times in each group, and each group should be completely exhausted. Abdominal muscle training needs no more than 15 minutes.
Weight:
The greater the weight used by abdominal muscle training, the greater the possibility of incorrect movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest that you use tension and control instead of weight, and use your mind instead of external weight to tighten and * * * abdominal muscles.
Persistent tension:
When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let the abdominal muscles relax at the beginning or end of the action.
Exhausted:
Every set of movements should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more.
You don't have to be completely heterosexual:
When practicing abdominal muscles, don't arch your back, and your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body is stretched, the more force the hips participate in, which not only reduces the stress on the abdominal muscles, but also increases the risk of back strain.
Training actions:
Generally, only three exercises are used, and the order is often changed to avoid monotony.
Here are three exercises recommended by the coach:
1. Sit-ups:
Lie flat on the ground, put your calves on the bench, and then shrink your shoulders to form an arc in your upper abdomen, as if to roll forward. Don't stretch your head too far forward, or even touch your legs, because it means that your back has left the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, let your shoulders slowly return to the ground and never relax your abdominal muscles. Many people like to put their hands behind their heads, but in most cases, they just pull their heads forward. You can put your fist in front of you.
2. Vertical leg lifts:
To do this action, first of all, we should pay attention to avoid shaking, tighten our body and control the speed of action. For intercostal muscles, the knee can turn left and right, which also exercises the abdominal oblique muscle. The key to correct leg lifting is to stretch your hips forward. If it's just a simple leg lift, it's very comfortable, but it's just the hips, not the abdominal muscles. Doing exercises according to the coach's method is very hard, but it will completely affect your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging.
Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, gradually do it with your legs.
3. Sitting leg lifts:
This action can better * * * the lower part of the abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them.
Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees.
Many people like to lie flat on the bench to do this action, which will cause the hip and abdomen to rotate reversely, and the risk of lower back injury, and reduce the arc tension of the abdomen, and concentrate more tension on the hip rather than the lower part of the abdominal muscles.
Pectoral muscles:
) upper pectoral muscle
Put your hands on your chest (forehead),
2) Intermediate pectoral muscle
Put your hands on your shoulders.
3) Lower pectoral muscle
Put your hands on your chest (around your waist)
4) Extrathoracic muscle
Put your hands on your shoulders.
5) Medial pectoral muscle (pectoral groove)
Put your hands on your chest and do it.
How to solve the problem of muscle soreness by practicing muscles every day? Shake that place hard when it hurts. Very effective. I often use it. Hmm. How interesting
How is abdominal muscle laceration? Ask for advice. This is because the abdominal diaphragm is caused by abdominal muscle laceration and peripheral ligament congestion and edema. You can take some red tablets or Yunnan Baiyao and other products that can promote blood circulation and reduce swelling.
Please refer to Baidu's experience on how to relieve back muscle pain.
Reference link; :jingyan . Baidu ./article/2 19 F4 BF 7d 52d 80 de 452d 387 e。
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