How to relieve muscle soreness and fatigue, quickly solve muscle soreness and relieve exercise fatig

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. The training plan I give is: 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.

There are several ways to effectively relieve the symptoms of muscle soreness caused by fatigue:

Clause. 1. Rest: Bed rest is the most basic method, which can fully relax the muscles, promote the recovery of muscle tissue, and discharge lactic acid.

Clause. 2. Manual massage and massage**: It can also assist the massage chair**, which can relax muscles, relieve muscle fatigue, accelerate blood circulation, and promote the improvement of lactic acid accumulation symptoms.

Clause. 3. Hot bath: After 30 minutes of bathing with 40-42 hot water, patients will feel that the fatigue symptoms will be significantly relieved, and the muscle soreness symptoms will also be reduced.

Through the comprehensive treatment of the above methods, the clinical symptoms of muscle fatigue and soreness will be relieved soon. Overwork should be avoided in daily life, and at the same time, the whole body muscle exercise should be strengthened to prevent muscle strain.

01 Why do calf muscles get sore?

1. What are the causes of muscle soreness after exercise?

The soreness of calf muscles after exercise is due to the fact that the body produces lactic acid during high-intensity exercise, and a large amount of lactic acid accumulates in the calf muscles and cannot enter anaerobic breathing, which will cause calf muscle soreness.

2. How to improve?

1) Take proper restIf the calf soreness affects the body's movement, it is recommended to rest immediately, stop any training, and do not exercise again the next day to avoid muscle strain or secondary injury.

02How to relieve calf muscle soreness?

2. Carry out cold compresses and hot baths.

1) If there is a local muscle strain, you need to immediately rinse with cold water or wrap ice cubes in a towel for cold compress, and then use a bandage to prevent swelling.

2) If the local pain is slightly sore, you can take a hot bath and soak your feet to promote the return of leg tendons, and the water for soaking your feet should reach above the calf to metabolize the local muscle tissue and reduce the soreness caused by the accumulation of lactic acid.

03How to relieve calf muscle soreness?

3. Stretch in time after exercise, stretch after exercise to promote blood circulation in the body, relieve muscle tension, promote muscle relaxation and recovery, and help reduce blood lactate concentration to a certain extent, so as to help relieve muscle soreness after exercise.

Leg stretches are recommended.

1.Push the wall to stretch.

Action explanation: the legs are one in front of the other, about 90 degrees in the front leg knee bend, the amplitude is not too large, the back leg is straightened, the heel is on the ground without standing on tiptoe forward, do not keep each leg for 30 seconds, repeat 2-3 times.

Leg stretches are recommended.

2.Step on the wall root stretch.

Find a wall, step on the wall a few centimeters away with one foot, keep your heel on the ground for 10-15 seconds, and then switch sides.

3.Sit-to-stand one-legged stretch.

Sit on the blanket and bend your right knee, step on the left inner thigh yoga strap with the sole of your left foot, grab the yoga belt with both hands and extend it to the top of your head, keep your knees up, keep your heels pressed on the ground for 20-30 seconds, and change sides.

Leg stretches are recommended.

4.Downward Facing Dog.

Start with the inclined plank and adduct and lift the abdomen.

Hips up, come to downward facing dog.

Try to put your heels on the ground.

The sitting bones look up for the ceiling.

To deepen the stretch, bend one knee with the other leg straight, hold it for a few seconds to change sides for at least 30 seconds, and raise one leg up and back if you can.

5.Push the wall L-shaped stretch.

At a leg distance from the wall, push the wall with both feet together and the shoulder-width weight backwards to the heels, do not lock the knees, extend the toes off the ground and the buttocks as far back as possible, lengthen the spine slag to collect the chin, and stretch the cervical spine.

Hold for about 30 seconds, then place your weight forward on the ground.