Have a sore stomach during gym class? My legs were sore after PE class

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.

This is a sign that you have been lacking exercise for a long time and your physical function is declining. Pay attention to a good work and rest time, eat a regular diet, eat more liquid or alkaline foods, such as milk, millet porridge, corn porridge, etc., plus jogging in the evening, it will be a great improvement after 3 months. Wangjun works hard, the body is great!

You don't exercise regularly, your muscles are tight, and your body functions decline. After that, go for a 30-minute morning run every morning, and then pay attention to some dietary aspects and sleep schedule.

Lack of exercise, pay attention to regular exercise.

Muscle fatigue or lack of exercise.

Is it a lack of exercise, as soon as possible? Go to sleep! It's still sore tomorrow, but it's stronger than today, and then it'll be fine in two days. I used to be like this, and it was good to get used to it. Work more, exercise more, and it's much better now than before.

I haven't exercised for a long time, and my legs will be sore as soon as I do exercise, and I can be sore for a few days, and if I exercise every day, I will get used to it, and it will not be sore.

It's not a disease, I often do this when I go to sports, because I don't exercise often, and it may be that you start exercising as soon as you finish eating.

Nervousness, exertion will cause gastrointestinal cramps, you may be, usually pay attention to regulate the nervous spirit, since you have often gastroenteritis before, then you should pay more attention, if it becomes chronic, it will be uncomfortable for a lifetime, take advantage of the present to protect it and eat regularly.

If you want the head teacher to agree, at least there is a doctor's prescription, such as because of chronic gastrointestinal problems, you can't exercise vigorously or something, otherwise the head teacher is afraid that you will pretend to be sick, and second, he is afraid that he can't understand what the problem is.

What is a muscle strain, don't fart if you don't understand、、、 I didn't hear that I did sit-ups after physical education class and had a stomachache, this intensity belongs to the mixture of aerobic and anaerobic exercises, which produces lactic acid, so it hurts, it should be sore, but it may also be due to other reasons. The less lactate metabolism will be slower when exercising, and it will generally not recover quickly, and it will be painful to some extent. I hope it helps, and I wish you success in your exam!

You're still exercising less, just stick more.

It could be excessive exercise, abdominal muscle cramps, or stomach cramps.

It may be an overexercise and abdominal muscle spasms.

You can use the massage method because you don't exercise for a long time, and you suddenly exercise strongly, and then the excess fat in the body is converted into lactic acid. Especially the legs will be particularly sore... You can choose the method of massage, you can ask for help from your family, if you still feel particularly sore, you can apply some medicinal wine to help recover, of course, if there is a hot towel skin in the sore area will help speed up the recovery, try it!

It's okay.

It would be nice to exercise more in the future.

Take a break and you'll be fine.

Get home and put a hot towel on your feet...

First, when you go home, you should first take a hot water algae so that you can reduce fatigue, and secondly, you may have a little less exercise on your usual basis, and then suddenly increase the amount of exercise so much, your body and muscles can't bear it.

But don't worry, you will get used to it.

Hehehaha.

Intensify aerobic running.

Increase the number of mitochondria in the thighs and the ability to breathe aerobically!

Normal, go home and take a hot shower and use the nozzle to flush the acid.

It's okay, the lactic acid is just accumulating, you can apply it with a hot towel or soak in a hot bath

That's the result of exercise, soreness is effective, keep exercising, eat more fruit.

Lactic acid is the most memorized, eat more spinach, fruits, etc.

Apply a warm compress before bedtime. Be sure to relax after exercising and get a massage. Then sleep must be good... If you want to relay, let's get excited before the race. No problem.

At first, you try to gently pat your big and lower legs and soak your feet in hot water at night. There should be a little relief.

Apply a hot towel to the sore muscles, every night, and add a little salt to the hot water.

It can be gradually eliminated by hot compresses, massages, etc., and lactic acid can also be eliminated by manual exercises, jogging, etc.

Soak your feet in hot water and get a good night's sleep.

It is recommended to take a little hot water when taking a bath at night, and rub some active oil on the sore area when sleeping at night to get a good night's sleep.

You just say you have a headache, I have tried and failed, anyway, the teacher can't tell if you are true or false, take a day off, if you attach great importance to tomorrow's sports day.

This is mainly because your activity is too large, you should be properly moved, before the exercise to open the joints that must be done, but you should also pay attention to appropriate activities, calves are always cramping mainly because of the amount of activity, but also pay attention to the best after the exercise is anti-relaxation and relaxation, that is, to find classmates to help you beat the calves and other muscle parts with small strength, there should be no problem, I hope it will help you

It may be caused by your calcium deficiency.

Pay attention to calcium supplementation

I play like that a lot.

Drink more milk

The bad side is that you exercise more and your muscles are tighter The good side!! Yes, have you felt like you've been jumping high lately!! The firmness of the muscles has something to do with the bouncing!! Hehe, you've got better at bouncing

Vitamin C+B12 plus calcium tablets for a few days to see.