I feel my muscles stiff when exercising, how can I relax?

You can do some stretching movements, such as side stretch triangle, warrior three, back thigh stretch, inner thigh stretch, inner calf stretch and other movements.

Be sure to do a good warm-up exercise before exercising, and you should tighten your core when exercising.

Stretching before the start of exercise is very important, reasonable stretching can wake up the muscles of our body and better play the effect of exercise.

Step on the spot, expand the chest, turn the waist, squat and jump, bend over and hold the legs. These movements allow tense muscles to relax.

Run slowly, do some squats, do some sit-ups, do a high leg raise, and walk slowly. These allow the muscles to relax.

I don't know if the landlord is practicing in a professional fitness club, if it is in a club I am a personal fitness trainer Give the landlord a fitness plan that can be used for two months: ps to ensure that you consume enough protein every day, and drink some milk after training and before going to bed.

Monday: Target pecs: Warm-up: Jump rope for three minutes to warm up, two sets of 15 push-ups to warm up the pectoral muscles, and a one-minute rest between sets.

Entering the formal training, 5 sets of flat bench presses: 12 reps in the first set (choose the maximum weight that can only be done 12 reps).

The second set of 10 reps.

The third set of 10 reps.

The fourth group is 6 times.

The fifth group is 3 times (the above groups are all weight plus and minus times).

Tuesday: Abs sit in four sets regardless of the number of times, and each group is exhausted.

Wednesday: Target the bone.

Jog for ten minutes to warm up.

Formal training: 20 alternating biceps curls and 10 reps on each side.

12 barbell curls (maximum weight of 12 reps).

The single-arm dumbbell curl is dedicated to 10 barbell curls (60% of the maximum curl weight you choose).

3 barbell curls.

Thursday: Pectoral muscles as above plus abs as above.

Friday: Closed.

Saturday biceps ditto plus abs.

Sunday: Closed.

I see that your training just plays a role in consuming physical strength, mainly because the training intensity is not enough.

Exercise is first to know the recovery of muscles, small muscle groups 24 to 48 hours to recover, large muscle groups are 48 to 72 hours to recover, during this period it is best not to exercise this part of the muscles, otherwise there is not enough recovery time, will not grow any muscles. My advice.

I train the muscles of each part of my body in sections, but my training is just two words, strengthening.

On the first day, the muscles of the upper body.

Push-ups in groups of 30, 5 sets.

Barbell bench press 20 in a group, 4 sets.

50 arm strength device 20 in a group, 3 groups.

Grip device: 100 in a group, 3 sets.

Lifting 30kg, 20 in a group, 3 groups.

Dumbbells 15kg 50 pieces in a group, 3 groups.

The next day, the muscles of the lower body.

Skipping rope in a group of 200 and in 5 groups.

Squats in groups of 100, sets of 3.

Squat jumps in groups of 15 in groups of 3.

On the third day, the muscles of the lower back of the abdomen.

Sit-ups in groups of 70 in groups of 4.

20kg twist waist 50 sets, 5 sets.

Do two rounds a week and have a good rest on Sunday.

If you can stick to it, you'll get good muscles, but it's recommended that you eat beef and milk. Be sure to relax after the exercise, otherwise the muscle stiffness is useless, and the muscles must be elastic to have an effect.

One: Ways to relax your muscles.

1. Massage muscles: Massaging the stiff parts of the muscles can speed up blood circulation and make the muscles soft again.

2. Soaking your hands and feet and washing your legs with hot water can also promote blood circulation and help the relaxation of muscles 3.

2: Try to avoid excessive exercise, appropriate exercise, you can put some favorite ** when exercising, to regulate the nervous psychology.

Stiff muscles may be telling you that you are exercising more intensely than your body can handle, or maybe you are not practicing in the right way, and you are not using certain parts of your body correctly when practicing some asanas, such as not using force when you should be exercising, and exerting too much force in areas that should not be forced. During the exercise, if you feel a tension in the muscles, just ** a little bit and put your awareness on the tense area and relax it, it will feel much better.

Tap your muscles and reach out (full-body) after each activity, such as jumping rope, running, and taking a hot shower.

The last ten minutes of each yoga class is a yoga break, at that time, you should follow the teacher's instructions to slowly relax all parts of your body, you may slowly fall asleep, but after waking up, you will find that your body will become very light and relaxed. After getting up, you can thrash your arms and legs to further relax your body.

What should I do if my muscles are too stiff? Try this yoga pose to improve muscle stiffness and stretch your shoulders and neck.

What should I do if my muscles are too stiff? Try this yoga pose to improve muscle stiffness and stretch your shoulders and neck.

Exercise. Because proper exercise relaxes the whole body and makes the muscles less stiff, it is possible to relax the muscles through exercise.

Foam rollers are a very practical way to relax your muscles. The foam roller can be used by self-massage and myofascial release with its own weight and a cylindrical foam roller.

1.Massage, massage can help the body unblock the meridians and muscles, so that the body can relax and feel at ease.

2.Soaking your feet in a bath can also help your body get rid of tiredness and stiffness and relax your body.