Why do I have frequent cramps when doing crunches?

As summer progresses, many people start to move and like the feeling of sweating, and then the body feels much more relaxed and comfortable. However, if you are not careful when exercising, cramps can easily occur. What am I going to do?

Cramps are one of the most common injuries in sports. Cramps are muscle spasms, which are the phenomenon in which the muscles in a certain part of the body contract involuntarily and cannot relax quickly. When spasms occur, the entire muscle becomes stiff, and sometimes even twitching of the subcutaneous muscles can be seen.

Most of them are caused by insufficient warm-up or fatigue. After cramping, most people are always used to rubbing twice first, which is actually very undesirable.

Don't prepare for a warm-up before a workout. The muscles suddenly change from a static state to a state of movement, and they are unable to adapt for a while, resulting in cramps. Strenuous exercise.

Whether you exercise outdoors or indoors, you are prone to sweating, and a large amount of fluid and electrolytes in your body will be lost, making you especially prone to cramps. Long-term exercise. This can easily lead to muscle fatigue, the intensity of continuous exercise or load without rest, the accumulation of metabolites (such as lactate, etc.).

In muscles, local muscles have poor blood circulation and are prone to cramps. I had cramps while exercising, as it should be!

When cramping, immediately stop exercising, sit in place, straighten the cramping leg, hold the knee with one hand to keep the knee straight, hold the forefoot with the other hand, and push the toes up and back to stretch the cramping muscles. At the same time, another person can gently pat or massage the calf to relax muscles such as the spasmodic gastrocnemius muscle. When stretching and patting the muscles, there will be some pain.

If there is only one person on the scene, you can alternate the above stretching, patting, and massage movements by yourself. Although there is some pain, cramps can usually be temporarily controlled after a short massage. If possible, a warm compress (with a hot towel or hot water bottle) can be applied to the cramped muscles to further relieve spasms, improve circulation, and promote recovery.

Prepare well before exercising. Stretch the muscles of the legs, waist, back, neck, and arms. Don't increase the amount of exercise too quickly, but gradually cycle and don't exceed the burden on your body.

Hydrate properly. When exercising, water and sports drinks should be replenished when sweating profusely. Drinking sports drinks can not only replenish sodium and electrolyzed water at the same time, but also allow the gastrointestinal tract to absorb water quickly and reduce the weight burden on the gastrointestinal tract.

Don't wait until you're thirsty to drink water. Physical exercise should be strengthened in normal times. It can enhance resistance and improve the functional level of the body, with a special focus on the improvement of cold tolerance and durability.

Don't do strenuous exercise when you're not feeling well, especially if you're tired and hungry.

It may be caused by calcium deficiency, if calcium deficiency will lead to osteoporosis, and there will be slight pain when you do exercise, it is recommended that you go to the hospital for a detailed examination.

The reason is simple, because your abs are too weak, and when you do crunches, your abs can't bear it and you will cramp.

The crunch exercise is a kind of exercise to exercise the abdominal muscles, the reason why the crunch can not be done is that there is no correct force, if the force is right, you can do a good job of crunching.

Curls are one of the most common abdominal exercises and mainly work the rectus abdominis muscles. If you want to train your abdominal muscles, you can do crunches first for beginners who lack exercise and lack of waist and abdominal strength. The types of crunches include flat crunches, leg lift crunches, low leg crunches, etc.

Crunches are a common type of anaerobic exercise. The main and most direct reason for not being able to roll up the abdomen is the lack of abdominal strength.

Some people will find that their abdomen will have cramps when doing abdominal muscle exercises, in this case, many people are worried that it is caused by exercising abdominal muscles, so many people dare not do exercises for themselves, afraid that they will endanger their physical health in the process of doing abdominal muscle exercises, exercise abdominal muscles is to make the strength of abdominal muscles better, exercise abdominal muscles can also improve the phenomenon of physical weakness, so what to do if you exercise abdominal muscle cramps? Let's look at it together. Before exercising, you should do a good job of warming up the body, which can relieve the cramping phenomenon well.

Abs Training Error Issues:

Mistake 1: Ignoring compound exercises.

If you strictly perform isolated exercises for the abs, you make a huge mistake. Compound movements like deadlifts, squats, and overhead presses will work every inch of your core. Don't forget to include these movements in your training plan.

Mistake 2: Put ab training first.

The abdominal muscles are part of the core area that helps to keep the body stable. If you fatigue them too early in training, it can be very difficult to do other exercises that involve strength in your abs, such as squats.

So we know that in squats the core plays a role in protecting the spine, so if you want them to protect like a full tank during squats, save ab training for last.

Mistake 3: Feeling like you can ignore your diet.

There's no secret to wanting to see abs: lower body fat percentage. Do hundreds, if not thousands, of ab exercises and you can't see your abs. You can train your abs as much as you want, but if you don't have a guaranteed diet, you'll never see six- or eight-pack abs.

Mistake 4: The entire training program only works on the abs.

Ab training takes only 15 minutes. If compound exercises like squats and deadlifts have already been done, then in the last 1-2 abs of the training, 2-3 sets of each movement are enough.

If you have abdominal cramps, then you should use the methods we introduced above to improve yourself, if you have cramps, first of all, don't worry too much, such symptoms can be improved in the case of insisting on exercise, when exercising abdominal muscles, you find that there is a cramp, but also insist on doing it, so that many undesirable phenomena can be improved.

Muscle spasm, commonly known as "cramps", medically known as muscle spasm, is a phenomenon in which muscles contract involuntarily and stiffly, often accompanied by persistent pain and stiffness of spasmodic muscles, which is very common in sports. The causes of cramps are:

a.If there is no preparatory activity or the preparatory activity is not done sufficiently, the muscles suddenly change from a static state to a moving state, and they cannot adapt for a while, and there is a tonic contraction.

b.Exercising at low temperatures causes muscle contractures due to cold muscle exposure, so cramps are more likely to occur in winter than in summer, and cramps are more likely to occur when swimming in water than in land exercises.

c.Excessive exercise time, muscle fatigue, accumulation of metabolites in the muscles, changes in the intramuscular environment, profuse sweating during exercise, loss of water and electrolytes.

d.Poor muscle coordination due to improper posture during exercise.

e.Muscle or tendon damage.

f.Emotional stress.

g.The muscles contract too quickly in a row and the relaxation time is too short.

Cramps often occur when exercising, then.

Traditional Chinese medicine points out that this is mostly caused by incorrect exercise methods, and the specific causes of cramps are the following ten:

1. The preparation activities are not sufficient, and the muscles suddenly change from a static state to a sports state, and they cannot adapt for a while, and contractures occur, that is, cramps.

2. The sudden change in ambient temperature causes muscles to shiver due to cold, causing cramps.

3. Long-term exercise causes muscle fatigue, continuous exercise without rest, muscle accumulation of metabolites (such as lactic acid, etc.), and functional changes cause cramps.

4. Strenuous exercise, heavy sweating, excessive loss of water and salt, and lack of chloride (mainly table salt) in the body can also cause cramps.

5. Sudden increase in the load intensity of exercise, or sudden change in the way of exercise causes sharp muscle contraction.

6. Engaging in sports or poor muscle coordination in an inappropriate posture.

7. Poor local circulation.

8. Minor laceration of muscles or tendons.

9. Excessive emotional tension.

10. Severe diarrhea, vomiting and insufficient mineral content (such as magnesium and calcium) in the diet.

Knowing why it is easy to cramp during exercise, it is recommended that you must do a good job of hot exercise, pay attention to rest and hydration, and adopt the correct exercise posture.

What to do if you have a sudden cramp while exercising?

The exercise is long, too intense, sometimes cramps, apply a hot towel, and it will be fine for a while.