How to practice dumbbell muscle soreness

Muscle soreness after exercise is a very common thing, the first practice dumbbell people who usually do not have the habit of fitness exercise, it is easy to have arm muscle soreness, if you do not pay attention to the intensity of the exercise and posture is also easy to muscle strain, the following to see how to relieve muscle soreness when.

What is the cause of muscle soreness after exercise

The physiological phenomenon after sudden exercise

People who do not exercise regularly usually have muscle soreness after exercise. Practice dumbbell is mainly arm and shoulder force, so the first-time practitioners will have the feeling of not being able to lift the arm the next day after practice, which is a normal phenomenon, you can relieve the symptoms by the following methods.

Muscle strain caused by

There is also a case of pain caused by muscle strain, pressed with the finger, or when the activity will have a tingling sensation, and some people will have a numb feeling, which is mostly caused by muscle tear strain, it is recommended to stop training, try to avoid touching the painful parts, the pain is very strong to go to the hospital for treatment.

How to practice dumbbell muscle soreness

Take a cold shower

Some people think that after exercise to take a hot shower, so that you can quickly relieve fatigue. In fact, this is not true, a hot shower will accelerate blood circulation, muscle soreness will be stronger. If you can't accept cold water, warm water of 30°C-35°C is fine. Reasons for recommending cold baths 1, muscle microstructure destruction after exercise, immediate hot bath or hot compress will accelerate the blood circulation of injured muscles, so that the destruction of muscle microstructure aggravated. Especially after a sudden surge in exercise, if the hot water bath, the next day will certainly be heavier than the soreness of the next day after the cold bath. 2, hot water bath will accelerate the metabolism of muscle tissue, training has consumed a lot of muscle glycogen, and then hot water bath to continue to accelerate metabolism, easily lead to hypoglycemia and fatigue. Many people after training hot bath will sleep significantly, for this reason. Of course, people who have insomnia can exercise after the hot water bath, for the treatment of insomnia is effective.

Local cold compress

High-intensity training immediately after the training target muscles with ice packs cold, generally cold compress 10 to 15 minutes, ice packs and skin spacing clothing or towels to prevent frostbite skin, can largely avoid the next day arm muscle soreness.

Strengthen the stretching massage

Moderate massage, stretching can avoid excessive accumulation of lactic acid in the muscles, after 12 hours of training, or the next day when training other items to stretch the sore muscles, can improve the symptoms of soreness. Be careful not to massage immediately, immediate massage will increase the damage to the microstructure of the muscle, so that the body injury increases and recovery slows down. The correct massage method is to squeeze and push along the direction of the muscle.

Nutritional supplements

After practicing dumbbell flying bird for a long time, you need to replenish electrolytes and carbohydrates. If you feel you are a little low on blood sugar, you can consume sports drinks appropriately. After your body has calmed down, eat more carbohydrates to restore muscle glycogen levels. It's okay to have a meal within 2 hours after exercise, but don't gorge yourself immediately after exercise.

Hot compress after 12 hours

Long not exercise through the above methods, 12 hours after the muscle is still some soreness, this time you can accelerate blood flow through hot compresses, clean up lactic acid and other metabolism, hot compresses and cold compresses on the temperature is different, remember not to burn themselves.

Warm tips

The dumbbell practice should choose the right weight to avoid strain caused by too much weight. In addition, the training should be consistent, otherwise it is difficult to see the training effect.