How can you train the muscles to be sore, and how to train the muscles to be sore?

I'm going to introduce you to a method that just targets the arm muscles.

1. Stand upright.

2. Hands are naturally relaxed, perpendicular to the ground.

3. Keep clenching your fists with both hands and then open your palms as vigorously as possible, repeating this action.

4. At the beginning, you can clench your fist and open it 100 times with the increase of arm strength.

It is recommended to do it in the evening].

Jump rope 500 times After jumping, rest for 5-10 minutes.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

Lou is mainly fat words.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

The building is mainly very thin.

Or maybe you're growing around 13 years old.

In this case, it is recommended to buy whey protein powder to consume after exercise.

Amway's is better.

The higher the purity, the more expensive.

Specifically, it is not recommended so as not to be said to advertise.

All kinds of running, playing basketball, playing football, don't be very strong, just stick to it for seven days and seven nights.

Increase the number of workouts and increase the intensity of your workouts.

However, such exercise is not good for the body. Moderate exercise is sufficient.

Heavy weight or many times, it will rise at once.

1. Take proper rest

When the pain does not go away or it goes away slowly, you should take appropriate rest. Because rest can alleviate muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, and improve the supply and repair ability of nutrients in sore muscles.

2. Pat and massage

Gently pat and massage the sore area to relax the muscles, promote blood circulation, and help repair muscle damage and relieve spasms.

3. Increase activity

Sitting still immediately after strenuous exercise can lead to muscle stiffness, and many people often give up exercising because of this, which is actually not true. If your physical and mental condition allows, you can increase the amount of exercise appropriately, such as standing up and walking around or doing some stretching exercises, which can effectively promote the breakdown of lactate, help relieve muscle tone and muscle stiffness, and relieve pain to a certain extent.

4. Hot or cold compress

It's a simple, quick, and easy-to-handle natural** that helps reduce swelling and relax muscles. For muscle aches or tightness, warm compresses should be used. For muscle pain or swelling, apply an ice pack or a cool-soaked towel directly to the affected area for 20 minutes.

5. Sleep and recuperate

The principle of post-workout soreness

Many people experience a feeling of soreness in their muscles when they first start exercising, resume exercising after a long period of restitution, or change the content of their workout. Because during exercise, the muscles in the human body will convert glucose into energy, and the intermediate product - lactic acid is produced in the metabolic process. When the muscles are deprived of oxygen, lactic acid accumulates, which causes the muscles to feel sore.

There is a type of muscle ache that occurs within 24 to 72 hours of exercise and is called "delayed onset muscle aches." In fact, exercise itself does not bring this kind of soreness, and it will only appear when you have done exercises that your body is not used to, or after high-intensity exercise.

Soreness means that your stretching during exercise has reached a point where it changes some of your muscles, which is normal.

The above content reference: People's Daily Online - Muscle soreness after exercise? These methods can help you with relief.

How to quickly relieve muscle soreness after exercise.

After a long-distance run, people usually feel that the muscles in their legs are sore and weak at the beginning of the next day, and they think that the human body will produce lactic acid, so many people mix these two "acids" together, thinking that muscle soreness is caused by lactic acid, and the light recovery run after the race seems to have the effect of relieving soreness and eliminating lactic acid, so it is logical to call the recovery run "acid draining run".

1.Reduce the distance and speed of running; 2.Reduce the intensity and number of runs, and increase the strength of lower limb muscles;

3.Do warm-up activities before running and do cool-down activities after running;

4.Take a hot shower or massage after your run and take a break. As long as the run** is reasonable, coupled with the body's innate self-healing and repair ability, the symptoms of muscle soreness will gradually disappear.

This soreness is not noticeable on the day of the exercise and is usually not felt until another 24 hours, but it can be delayed for up to 72 hours. This is known as delayed onset muscle soreness (DOMS).

Because the muscles are subjected to some stress and minor damage during exercise, the body will produce an inflammatory response to repair the injured tissue, and this inflammatory response is the main cause of muscle soreness.

The process is completely natural and healthy. It is because the body is able to "over-repair" muscle damage caused by exercise, and adapts the body to stronger stresses in cycle after cycle, that athletes can run faster, jump higher, and lift heavier. This is a benign inflammation.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

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