Playing dumbbells every day to your limit, and then your muscles hurt every day, does this work

First of all, I don't know what the limit is when you say it, but it's not true to train every day until your muscles hurt. There is a cycle of anti-group training, and you can't pull it down like rest. If you are a novice, it is recommended that you practice 3 times a week, that is, every other day, and do a full warm-up before practicing.

Secondly, I don't know what the purpose of your dumbbell lifting is. Is it to increase strength, or to increase girth, or to develop muscular endurance? For different purposes, the weight, number of times, and the number of sets of dumbbells are different, you must first figure out what you want, and then prescribe the right medicine, so as to have twice the effect with half the effort.

Again, it's important to keep up with nutrition. Eat more chicken, fish and vegetables, of course, because I don't know your situation, so I can't prescribe you a detailed and complete recipe, it's a pity.

In the end, if you do the above and the muscles still hurt, then it can only mean that your current physical fitness is not as good as you imagined, either reduce the intensity (personally not recommended, because the muscles are very adaptable, and you will survive after a period of time, of course, if you don't have the perseverance to persevere, I strongly recommend it), or rest more, during which you can do more stretching (it is best to do it every day), but do not resist, wait for the pain to disappear and start again. Do it again at that time, and you will find yourself changed.

Pain proves that it has an effect, and if it doesn't hurt, it doesn't have any effect.

Then you have to eat, and immediately after your workout, you have to eat protein (eggs), carbohydrates....

If there is a problem, it is best to let the muscles rest and recover every other day.

You're going to love the feeling.

You can exercise one day a week, not every day.

It is suitable for 6-12rm, and 12-20rm is used at the beginning, rm refers to the weight of the maximum number of times that can be done in a row. For example, 20 catties can be done 10 times, which is 10rm, mainly depending on the number of times this weight can be done continuously, with this number of times. This weight is measured in each part, and this weight should be increased according to the increase in strength, so that the exercise is scientific.

Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

It's not good, dumbbell exercise belongs to strength exercise, strength exercise generally has a big principle: at least once every other day, generally speaking, it is to practice 3-4 times a week, because you have to give the muscles time to recover, if you exercise more intensively, practice every day, do not give the muscles enough time to recover, slowly accumulate, your muscles will enter a state of excessive fatigue, it is difficult to recover, or even scrapped.

Okay, so you can protect the people you want to protect.

Just starting, half an hour is enough, and the weight of the dumbbell can be gradually increased as the strength increases, but the training time should not exceed 40 minutes, and the muscles need to rest and grow. Hold on, and it will work.

It's time to stop. Yes"Validity"After training, the muscle fibers will"Injuries", appeared"Delayed onset soreness"The muscles will be sore, painful and weak. If you continue to practice despite muscle soreness, the following problems will occur:

1.Prone to injury:

The muscles are sore, it can be said that the muscles have been injured a little, and they continue to do it wildly"Poor control"Probably tearing him apart, straining. Muscle weakness can also affect the stability and control of the body, and sports injuries such as strains, sprains, falls and even fractures are naturally prone to occur.

2.Decreased athletic performance:

Muscle soreness and weakness, the body is not in the best condition, natural athletic performance decreases, strength deteriorates, speed deteriorates, and so on.

3.Worse training results:

Good training results come from ideals"Training intensity"If you want to continue to improve your physical fitness and muscles, the intensity of the operation should continue to increase to achieve the training effect, the muscles are sore and weak, the exercise performance becomes poor, the intensity that can be done becomes worse, and the natural training effect becomes worse.

4.The more you practice, the worse it gets:

Fatigue also accumulates: after training, the body's energy is depleted, and the muscles are destroyed. If the body's energy is not replenished, and the muscles are not repaired well and continue to do it, then the muscles often continue to be destroyed, no"Grow"time.

This is how a vicious circle is formed over time! Fatigue accumulates, and you'll get tired more and more easily!

5.Some beginners can still improve if they continue to practice when they are sour:

There is too much room for improvement from scratch, the speed of muscle growth is greater than the speed of destruction, and under intensive practice, the control of the body can be quickly improved, so even if you practice every day in the early stage, you can still improve your strength and muscles.

Intermediate Trainers:

The room for muscle growth has become smaller, and the room for improving control has also become smaller, so if you continue to practice without stopping, the state will become 1-4 points, which often shows negative effects and hurts the body.

Training = Destruction. Rest = Growth.

The purpose of any training is destruction! True growth is always a time to rest! Train well and recuperate well to let him grow, so it is better to rest for soreness, and it is more effective to adjust the physical state every time and then practice.

Keep practicing, you didn't exercise so much before it hurts, I have a day off every three days, and I've practiced in the gym.

The first day ends at the waist capital.

I can't straighten it up, but the coach still asked me to practice The pain is certain, but it doesn't hurt when I practice, the coach said that the pain is normal, I feel like I'm about to urinate blood after practicing too much, but I will return to normal after a period of time, and I will take a day off every three days, and I should practice evenly, otherwise the muscles will be asymmetrical or uneven, which will affect the appearance.

Khan: You can't lift 300 times at once!

DU recommends that you rest for a few days without pain, and then refine!

In any case, it is recommended that you can do it in sections every time you return to your physical strength, with the same amount each time, not too much, and stop when you feel that your muscles are sore.

Take a break before moving on to the next stage, and it's best to keep exercising every day, depending on your physical condition.

If you only exercise once every few days, it will generally not achieve the effect, and too many times at a time can easily cause muscle strain or muscle fatigue.

To rest, no more.

However, it is not conducive to the growth of muscles, and muscle soreness and pain indicate that your muscles are growing, indicating that exercise is shi

Effect, you have to eat more meat and supplement protein. When exercising, you should do it in groups, a group of 12, and 5 sets for each movement, don't do as much as you can do in one breath. Good luck, come on!

Large muscle groups take 72 hours to recover, so it's best to work on two parts a day, such as the chest and triple head on Monday, the bis and back on Tuesday, the shoulders on Wednesday, the legs on Thursday, the abdomen on Friday, and rest on Saturday and Sunday.

You can take a day off, take a hot bath, give a relaxing massage to your muscles, and eat some alkaline food.

When you are just doing physical exercise, you should pay attention to the gradual progress, and pay attention to the relaxation massage after practicing the medicine. Also, you should do a warm-up exercise before exercising.

You have to practice, otherwise you won't be in pain after a few days of rest, and it won't hurt again if you practice again.

Just have a fixed amount of practice every day, and it's important to stick to it.

Combine work and rest, don't connect too violently all at once, it's not good to strain your muscles.

Muscle soreness for a long time (and after a day) is a sign of discomfort and overwork.

Exercise, not every day to exercise the same part, the same part is a high-level correction, every time you exercise, it takes about three days of recovery and recuperation, so that the muscles in this part of the body grow. If you exercise one part every day, it will have no effect and hurt your body. (Of course, except for the abdomen, because the abdomen is the most restorative, it can generally recover in one day).

If there is an effective exercise, increase muscle, and enhance strength, then use the finch to weigh a large amount of weight, less (about 8-12), and generally 4-5 groups of movements.

What is a large weight is about 85%-90% of your limit weight, and what is the limit weight is the maximum weight that you can do one or two movements.

Practice for 10 days! Generally speaking, under normal circumstances, after a long time without equipment training or after the first equipment training, the intensity is medium, the second day the exercise part will feel sore, but the third day of soreness is more intense, even four or five days, the general recovery takes days, and the soreness can be completely eliminated, so in these days, you had better not continue to train, so that the exercise part enters a stage of recovery and adaptation.

Wait until the recovery phase is complete and there is no soreness before starting a second session, which means following your own plan (including movements, parts, intensity, etc. for each session). The second time to gradually increase the intensity, you 25 a group of a little more, if you need to lose fat, then small weight more times of the number of exercises, if you are to gain muscle, then you should use large weight less times of exercises, generally 8-12 times per group is appropriate, that is to say, you have done 12, you can do it again, then it means that the weight is light, aggravated know that you can only do 8-12 each time, in this case, you do 5 sets, then the next day the exercise part will definitely be sore, The second recovery period (including the recovery of each subsequent workout) is about 3 days. This is also the most scientific and everyone's exercise method.

Another point, pay attention to protein intake, and when it comes to fitness, eating is also crucial. Eat more protein foods, the easiest is to boil egg whites (don't have too many egg yolks, high cholesterol content. Egg yolks are up to one per person per day, or even one every two days), soybeans and whatever, are foods with high protein content.

You can also train muscles, but in moderation, you do so many exercises every day, and the number of times is more, some joint muscles may not be able to hold up, if the chest muscles are very sore, it means that there is no effect. You only need to practice dumbbells 15kg 25 every day, and when the muscles break through 36, you can try to train 30kg. Practice sit-ups for 5 minutes a day, and if you can break 60 reps in 1 minute, try to do 430 reps in 7 minutes a day (with a 30-second break).

If you break through another 7 minutes, add 2 more minutes to 21 minutes (5 breaks of 1 minute each), which will be more effective.

No way, the first half of the professional fitness is all deadlift bench press and squats to increase strength and foundation.

Now you just feel the joy of exercising. If you want to progress, you must strengthen the foundation, with more power and fewer times and more sets.

If you want to shape the carved lines, a set of 15 movements will do.

Yes, it was the end of the fatigue period. It would be better to be sour in the future.

The weight of the dumbbell should be adjusted randomly according to the growth of its own strength, and it should be adjusted slightly for half a month to a month.

If you can keep exercising, strength and muscular endurance are definitely much better than not exercising.

That's for sure.

Because when doing exercise, a large amount of lactic acid accumulates in the muscle parts, which will cause the muscles to have a temporary acidosis, which is the reason for muscle soreness!

Keep practicing, the idea is to start not adapting.