Recently, in the gym, the muscles will hurt, what does it mean?

In growing muscles, the exercise is all about the whole, which means that you didn't have enough arm strength before, and it's okay if you are sore, continue to exercise, kill two birds with one stone.

It seems that your movements are not standardized.

Feel the swelling of the part you are exercising! If it's sore! That's muscle tissue damage. Proper supplementation of protein and other nutrients to restore so as to achieve the effect of muscle gain!

This answer is absolutely correct because it was my PE teacher who told us about it!

If it's sore, then congratulations, your muscle fibers are getting thicker (that is, growing strength), just a temporary discomfort, keep exercising and you will definitely achieve your ideal goal. I wish you success!

Brother, what kind of movements do you use to train the pectoralis major muscles! If you want to bench press, then first ask for the outside of your upper arm, which is the triceps, and if it's a bird, you will also need your lower arm muscles. The soreness is caused by the build-up of lactic acid, which can only mean that your muscle group is being used more than usual.

It's normal. Continue to practice the next day, as long as you reduce the amount of exercise, and resume the amount of exercise on low days. Muscle growth lies in the process of congestion.

I can't even sour now!

Combine work and rest! Do it for a day or two, rest for a day and go on!

The method and angle are incorrect, it is better to do the bench press with a barbell. It is easy for beginners to use dumbbells to make the movements not in place, so it is difficult to train the parts they want to practice. It is normal for the arm to be sore, and the muscles in the arm are also auxiliary to exert force, and it will also be trained.

It is recommended that you do bench press with a barbell at least 3 sets of 8-12 reps each. The feeling of tightness in the pectoral muscles proves that the exercises are in place.

When you practice, you have to feel the force and movement of your chest muscles, the strength of your arm is too great, or your arm strength is not very good, the weight added at the beginning is a little too much, you can try to reduce the weight appropriately.

In addition, muscle soreness is normal, send you a word, soreness and pain to reduce numbness and stop practicing!

The general public's belief that muscle soreness is caused by lactic acid buildup is incorrect. Less use or training of muscles, sudden intense or excessively repetitive activities, are prone to cause delayed onset of muscle soreness. If there is muscle soreness, it should be rested and physical, and it is not advisable to overdo it, otherwise it is easy to cause more serious injuries.

Don't know what your fitness routine is?

The general exercise of muscles is four times a week, about an hour each time, exercise a large muscle + one muscle group every day because it takes 72 hours to recover after a full workout of large muscle groups, and 48 hours for small muscle groups, my matching method is:

Day 1: pectoralis major, triceps.

Day 2: latissimus dorsi, biceps, abs.

Rest on the third day.

Day 4: Legs, glutes, abs.

Day 5: Shoulder deltoids, forearms, abs.

Practice four days a week, the action must be standard, don't borrow strength because of the quantity, it is normal for the muscles to ache after the exercise, indicating that the exercise has an effect, but it is a little wrong to see that you are hurting like this, it may be that the amount of exercise and load is too large, and the weight that is not suitable is used, right? The choice of weight is generally an action, if you can do it 10-12 times as a standard, you can't do it 13 times. This weight is the most suitable.

Remember, muscles don't need to be exercised every day, muscles have a recovery period, don't exercise all muscle groups every day, but train them separately. Don't just train the upper body, which will cause the body to be uneven, but also the lower body. There is also a stretching exercise after the workout, which is to exert force in the opposite direction.

Muscle soreness is usually caused by the body being unable to adapt to the exercise load that is greater than your previous exercise load. Muscle soreness is caused by the build-up of lactic acid in the body. There are many ways to eliminate it, such as massage, hot compress, stretching, etc., the easiest way is to exercise, the amount of exercise is not too much, generally speaking, it is one-third of your usual time.

Muscle soreness is not a disease, it will be fine in two days, and if you don't exercise at all, it is normal for you to have pain for a week. If there is a pain in the muscle tearing, it is not soreness. You can go to the gym in the future, and at the same time ensure the number of times you go, go to two or three times a week, and the amount of exercise is not controlled at about 60% of the body's capacity, and the practice time is small, not too long.

It's quite normal. As the saying goes, learn kung fu ** muscles and bones, with soreness means that the fitness will have an effect, as long as you stick to it for a long time, you will definitely have a strong body.

Song resignation table, to Xu Du to see the exercise. Cao then worshiped Song as a servant, and led Lingling Taishou.

After exercise, lactic acid is produced in the body which causes muscle soreness.

The chemical component of the human body that provides energy to the body is ATP, adenosine triphosphate. It is mainly responsible for the regulation of energy required for muscle relaxation, body temperature regulation, etc.

Under normal circumstances, the ATP in the body is maintained in a state of dynamic equilibrium, that is, the ATP produced by the nutrients of the food is basically the same as the ATP consumed by exercise.

But in the case of illness, this balance begins to be disrupted.

At the same time, due to illness, the human body is reluctant to eat, so the ATP produced is less than the ATP consumed, so there is not much ATP for muscle activity, and the surface phenomenon is that "I feel very sore in my hands and legs when I wake up in the morning, and I feel strained to ride a bicycle".

Regarding the question, a cold is actually a disease that is not very easy, and relatively easy.

If it is a cold or flu, generally pay attention to keeping warm, and it will pass after a period of time, and there is basically no need to take medicine;

If it is a virus or flu, then you can only take medicine to suppress it, but most colds are cured, and they rely on the individual's immune system to work, and the medicine is only an auxiliary effect.

If you have a fever, you must drink plenty of water to ensure that your body temperature is balanced.

Inflammation is also often accompanied by muscle involvement.

Some people have soreness after a cold, and at this time the muscles are affected, and as the infection clears and the infection is controlled, the muscle soreness will also get better. This is a relatively mild form of muscle disease. There are also some special extensional muscle diseases, some immune inflammations, such as dermatomyositis and polymyositis.

At this time, people will experience muscle pain, limb weakness, and difficulty walking.

There is no need to worry about it, as long as the cold is also symptomatic, the symptoms should be reduced quickly.

In the latest issue of Mayo Medical News, sports medicine experts point out that the treatment of muscle soreness should be done with cold compresses and then hot compresses.

To relieve muscle pain caused by sports contusions and strains, the first step is to apply a cold compress to the painful area every 4 to 6 hours for 20 minutes for the first few days. This relaxes the muscles from excessive tension and thus relieves pain. The tool used to apply the cold compress can be an ice pack or a packet of frozen vegetables.

It is best to wrap the ice pack with a dry towel or clothing before applying a cold compress to avoid frostbite.

After two to three days of cold compress, the tension and pain of the muscles can be greatly relieved, and then the hot compress** should be taken in time to completely eliminate the feeling of soreness in the muscles.

Hot compress** is best done 3 times a day for 20 minutes each time. There are many ways to apply a hot compress**, you can use a small bottle of hot water, a hot towel directly to the painful area, or you can take a lamp, a bath or a hot bath.

Experts also point out that for muscle or joint pain caused by some chronic diseases (such as arthritis), hot compresses are more effective than cold compresses.

Ways to avoid muscle soreness:

Muscle stretching exercises (performed in a static manner).

Principle of gradual load: The principle of overload of muscle training makes the muscles easy to be injured as a result, and with the principle of gradual load increase, the training of muscles is slowly improved.

Quality and quantity can effectively avoid injuries.

Appropriate vitamin C supplementation is still needed.

Late-onset muscle soreness refers to muscle soreness that occurs a few hours to about 24 hours after exercise, and usually lasts for a long time.

One to three days or so. Delayed onset muscle soreness can be caused by muscle injury, muscle spasms, or connective tissue abnormalities, but it is generally considered to be a knot.

Connective tissue abnormalities are the biggest cause of late-onset muscle soreness.

The general public's belief that muscle soreness is caused by lactic acid buildup is incorrect.

Muscles that are rarely used or trained, and sudden intense or excessively repetitive activities tend to cause delayed onset of muscle soreness, and the best way to prevent it is to:

Muscle activity is performed in a gradual manner that allows the muscles to load the heavy or repeated movements that will be performed. If there is muscle soreness, it should be treated with rest and hyperthermia, and it is not advisable to overdo it, otherwise it is easy to cause more serious injuries.

Muscle pain should be differentiated. One is soreness, which is the result of the production of lactic acid by sugar metabolism in the absence of oxygen. In this case, it is usually enough to do relaxation exercises (stretches and low-load repetitions) after exercise, as well as massage and adequate electrolytes (such as a drink such as pulsation).

Through these activities, lactic acid is not allowed to remain in the muscle tissue, but is carried through the bloodstream to the liver for further metabolism so that the muscles do not become sore. One is numbness, which is characterized by a tingling sensation in the muscles the next day, which can be painful when you move a little or press with your hands, and there is also a feeling of numbness. This is a slight muscle injury or strain caused by too much exercise, and it is recommended to carry out **sex** according to the sports injury (there are many techniques, so I won't say much).

In this case, it is better not to continue training so as not to cause more damage to the muscles, which will outweigh the losses. In the case you provided, it is generally a mild injury, and in addition to the external massage of the medicine mentioned by the friend upstairs, you can also use the cold compress at intervals. The amount of exercise that continues should be reduced to a suitable standard accordingly, and the so-called "soreness and pain and numbness without practice" is also.

There are many causes of low back pain, from the outside to the inside, anatomically: 1It may be a muscle injury, i.e., an inadvertent sprain, strain, a flash, a fork, or a chronic strain, 2

Fascia, the lower back has a wide range of fascial layers, and many occupations are prone to fasciitis because they often need to bend over, especially bending over to carry things. 3.Ligaments:

There are a lot of ligaments in the lower back, and ligament tears or strains can occur. 4.Bone:

The structure of the lumbar spine is complex, and facet joint misalignment may occur, often in a lumbar sprain; Lumbar disc herniation, low back pain can also occur in the early stages. 5.Inflammation of the lumbar joints:

Sacroiliitis and ankylosing spondylitis can also cause low back pain. 6.Lumbar tuberculosis, tumors 7

Internal organs: kidney stones, renal colic, pelvic inflammatory disease in women, dysmenorrhea. 8.

**Disease: herpes zoster, etc.

It may be caused by poor blood circulation due to the muscles that are pressed to that place during sleep; Or if you haven't exercised for a while, and suddenly exercise vigorously once, then the muscles will definitely be sore and sore the next day.

This condition may be due to nerve damage or nerve compression that causes the innervated organs or muscles to lose their normal activities, resulting in symptoms of limited activity and pain.

Muscle pain may be myofasciitis, or it may be chronic strain trauma, pay attention to life and rest first, rest and relax, if it is useless, go to Yunnan Pain Hospital.

It may be caused by a long-term posture, first of all, we should pay attention to rest, avoid a long-term posture, avoid repeating a certain action for a long time, strengthen warmth, and avoid cold.

Overwork or not working for a long time, it can hurt to do it suddenly.

Health, health, soreness, exercise, muscles, muscle soreness after exercise, what does it mean? 2 causes of muscle pain.

The patient's muscles often have clinical symptoms of soreness, mainly due to overexertion or cold muscles, the common conditions are as follows:

1. Overwork: Muscles often appear sore, the most common reason is muscle fatigue, mainly due to long-term overwork or excessive exercise, so that the muscles have a large amount of acidic metabolites accumulation, thus causing soreness clinical symptoms. Symptoms are reversed, which will affect the patient's daily life and lead to weight-bearing walking disorder.

2. Muscle cold: If the ambient temperature is too low and the patient wears too little clothing, it is easy to cause the muscles to be cold, which will cause inflammation of the muscle fascia, and the patient will also have frequent clinical manifestations of muscle soreness, and there will be obvious tenderness symptoms when pressing the muscles and fascia.

In summary, early diagnosis and early treatment will completely alleviate the clinical symptoms of muscle soreness.

It is caused by the deposition of lactic acid produced by exercise, and it is okay to fully warm up before exercising, and do more stretching and stretching exercises after exercise.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.