2. This kind of muscle soreness, which usually appears 24 hours after exercise, is called "delayed muscle soreness" in sports medicine. The pain reached its peak in 24 ~ 72 hours after exercise, and basically disappeared in 5 ~ 7 days. In addition to soreness, there is muscle stiffness, which is only tenderness. In severe cases, muscle swelling affects activities.
3. After strenuous exercise, especially after long-distance running, any skeletal muscle may have delayed muscle soreness. Long-distance runners may have pain in the extensor and flexor muscles of the hips, thighs and legs.
So this situation is normal, don't worry too much.
Extended data:
Methods of muscle exercise
Horizontal straight arm pull-ups up
Starting posture: On the bench, hold dumbbells or barbells with both hands, with both arms straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process: keep your arms flat, pull the dumbbell or barbell up and back, and drop it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward.
Important points to pay attention to: when pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.
Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture: lie on your back on the bench, with fists facing each other and dumbbells in your hands; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process: put your hands down to both sides respectively, and bend your elbows slightly until you can't put them down. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method: inhale when the arms are pulled apart, and exhale when you return.
Note: Don't hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
A downward sloping horizontal elevator
Starting posture: lying on the bench head down, putting the barbell on your chest with both hands.
Breathing method: Exhale when lifting, and inhale when falling slowly.
References:
Baidu encyclopedia-muscle exercise