How to exercise muscle soreness? 1 1. Ensure sleep.
Sleep is an important way to eliminate fatigue. Middle school students should ensure 8 hours of sleep every day. If the training and testing with a large amount of exercise are arranged within one month before the physical education examination, the sleep time should be appropriately extended, and attention should be paid to creating a quiet and ventilated sleep environment.
Organize activities and muscle massage
After exercise fatigue, you must insist on completing the activity. Finishing activity is an active way to rest, which can make the spirit, muscles and internal organs more consistent to restore calm and improve the efficiency of restoring physical strength.
Massage muscles by pushing, kneading, kneading, pressing, pressing, patting and shaking can expand and open the capillaries in muscles, improve local blood circulation and nutrition, and accelerate the elimination of waste lactic acid in muscle exercise, thus achieving the effect of eliminating fatigue.
Take a hot bath.
Taking a warm bath after exercise can accelerate the blood circulation of the whole body, promote metabolism, accelerate the elimination of fatigue and the recovery of physical strength. The appropriate temperature of warm water bath is 40℃, which is usually 10 ~ 15 minutes each time, and the longest time is no more than 20 minutes.
4. Timely nutrition supplement
Reasonable nutrition is an important means to eliminate fatigue or prevent fatigue. After exercise, you should supplement calories, protein, vitamins and inorganic salts in time, and fatty foods are not easy to eat. If you sweat for a long time in summer, you should replenish salt and water in time. Food should be nutritious and easy to digest, and try to eat alkaline foods such as fresh vegetables and fruits.
How to exercise muscle soreness? After reading the above introduction, we found that experts have made solutions to this situation from many angles. In the face of this situation, in fact, the best way is for everyone to insist on sleeping, eating, exercising and other aspects to relieve muscle soreness and prevent it from affecting your life.
What should I do if my muscles are sore? 2 1. After the symptoms of muscle soreness are found, cold compress and hot compress must be taken immediately. Generally, clothes and towels between ice packs and skin should be cold-compressed 10~ 15 minutes to prevent skin frostbite.
2. Cold compress for 2~3 days can relieve muscle tension and pain. At this time, you should immediately apply hot compress to completely eliminate muscle pain. It is best to apply hot compress for 20 minutes, three times a day.
3. Stretch more after exercise. Long-term adherence to the habit of stretching after exercise makes muscles more flexible and elastic, and muscle soreness is gradually reduced.
How to prevent muscle swelling and pain
1. Do muscle stretching before fitness exercise, and it is recommended to give priority to static stretching.
2. Exercise should be gradual, and you can't reach the limit at once. Weightlifting: No matter how much weight you can lift, you should start from zero intensity and gradually increase it.
3. Immediately after exercise, add hydrolyzed whey protein and carbohydrates for muscle repair.
How to do muscle soreness after exercise 3 1. Don't stop activities immediately after exercise;
For example, after running, don't stop to rest immediately, but do long-term activities, such as jogging. It takes about 10-20 minutes to stop the exercise gradually before the lactic acid produced by the exercise can be released.
2. Stretch muscles properly after exercise:
Static stretching can accelerate the relaxation of muscles and help the recovery of spastic muscles. Or shake your limbs, shake and pat your thighs or upper arms first, and then shake your calves or forearms.
3. Relax after exercise:
After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor.
How to do muscle soreness after exercise?
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.
Stretching exercise, static stretching and stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and contribute to the recovery of spasmodic 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.
Pat and massage, massage sore parts, relax muscles, promote muscle blood circulation, help 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.