I believe a lot of small partners are experiencing the problem of muscle soreness after exercise.
In medicine, there are two reasons for muscle soreness, one is acute, the other is delayed. Two. The first acute muscle pain is caused by transient ischemia. It usually disappears after several hours. Second kinds of delayed muscle soreness will occur slowly after 12 hours of exercise, long duration, and intense pain. The general explanation is that we have muscle contraction in muscle during exercise.
In fact, most small partners are in second situations. If we want to ease them as soon as possible, we have to focus on these aspects.
1 suitable exercise
For alleviating the problem of muscle pain after exercise, it is suggested that we should arrange muscle training according to physical condition according to our physical condition. Everyone's physique is different, and the amount of exercise that we need to achieve is also different. So we need scientific training methods.
2 oral vitamin C
How to relieve muscle ache after exercise? Another simple way is to take vitamin C orally to solve this problem. Vitamin C can promote collagen synthesis in connective tissue, repair tissue and relieve muscle pain after exercise.
People who do exercise often need to add vitamin C to the body. Vitamin C can not only improve exercise efficiency, prevent physical injury in the exercise, but also allow the muscles to get a full rest. Vitamin C can promote physical metabolism in the body and improve the physical activity of the body; vitamin C is not only a lubricant between tissues, but also prevents cell damage and aging.
3 application of ice bag
For alleviating the problem of muscle pain after exercise, it is suggested that ice pack can be applied after a lot of exercise. After a lot of exercise, ice pack should be immediately applied to the muscle parts trained for 15 minutes. Ice bags and skin should be separated from towels, so as to avoid frostbite.
4 supplemental carbohydrates
Carbohydrate foods can be eaten within 2 hours after exercise, which helps restore muscle glycogen and relieve muscle pain after exercise.
5 eat protein food after exercise
Protein rich food, the first thing to think of is eggs, and an egg contains 6G protein, which is cheap and fine. Eggs contain amino acids, amino acids and glutamic acid. These amino acids can relieve your muscle pain after exercise.
Another thing to note is that although eggs are rich in protein, they also contain high cholesterol. The number of eggs per day should not exceed two.
Try this before exercise
1 relax the legs
Sit on the ground or on the bed, straighten your legs, hold your hands tightly, press the thigh with the prominent joints of your hands, and push slowly from the thigh root to the knees. Action can be repeated, but it must be maintained. Then change direction. The pressure point is concentrated on the pain spot, and press for 1 minutes.
2 loosening forearm
There is a method for muscle soreness after exercise is prevention: left fist, elbows bent, palms up. The right hand holds the left forearm and the thumb upwards. Rotate the left forearm to the palm and then turn it back. After 30 seconds, the left and right hands will be exchanged and repeat the same action.
3 relax the muscles of the back
The way to relax the back muscles is to sit on a chair, bend your knees, put your feet on the floor, and bend your body forward. Bend your arms to behind, palm outward, fist. In the spine on both sides to circle the way massage waist. Then move slowly up the waist, and it will last for more than 1 minutes.
4 relax the foot
To prevent the muscle pain after the foot movement, you need to sit on the chair, foot the ground, and then put a tennis ball under the left foot, then move the left foot slowly and forward for 30 seconds, then move the circle for 30 seconds, and move the foot in the process to give the ball a certain pressure, the more the pain is felt, the more hard it is. Then change the right foot to repeat the same action.
The most common way to relieve muscle pain after exercise is ice compress, so it's best to use ice after vigorous exercise.