Sit-ups leg cramps how

Sit-ups are a common exercise program, many people like to choose it to fitness. But some partners in the sit-ups will happen leg cramps, what is the cause of this? Sit-ups why will leg cramps?

The lack of exercise caused by

Seldom exercise, suddenly do sit-ups, it is easy to strain the muscles, so that muscle overload, muscle cramps that occur leg cramps. It is best to warm up before doing sit-ups, such as jogging, twisting your feet, kicking your legs and legs, muscle stretching, etc.

Due to excessive exercise intensity

Too concerned about the number of sit-ups, did not consider the body's actual ability to withstand, and seek fast and more times, sit-up speed is too fast, resulting in excessive burden on the leg muscles, contraction is too fast, the relaxation time is too short, the local metabolites lactic acid increased, muscle contraction and relaxation is difficult to coordinate, thus causing calf muscle cramps. Do sit-ups also need to be gradual, slowly, from less times slowly increase, while each group to operate, 3-5 groups, 1 minute rest between each group. This enables the muscles to have a chance to rest.

Action is not standard

Sit-ups, for the leg action is also required, such as the most basic, bent knees, slightly open and hip-width, feet flat on the ground. If the action is not standard, such as the feet were placed flat, but skimming the feet; open the distance between the legs is about the same as the hips, but open the shoulder width. Such action is not only not standard, but also make the legs in the action more likely to strain.

Calcium deficiency

Calcium deficiency is a relatively common cause of leg cramps. In the process of muscle contraction. Calcium ions play an important role. When the concentration of calcium ions in the blood is too low, the muscles tend to get excited and cramp. So calcium deficient people in the sit-ups, more likely to occur cramps. Because of this reason cramps people in the usual attention to calcium, eat more dairy products containing lactic acid and amino acids, lean meat and other foods.

Too much sweat from sit-ups

The sit-ups are also considered strenuous exercise, and the amount of exercise is also relatively large, sweating more during the exercise process, without timely replenishment of salt. The body lost a lot of fluid and electrolytes. Metabolic waste accumulation. Poor local blood circulation in the muscles, but also prone to spasm. So after the completion of a set of sit-ups, the appropriate supplement some water.

Sit-ups leg cramps how to do

1, the leg muscles should be warmed up, 'cold' muscles if immediately exercise, it is easy to lead to cramps. You can do some stretching exercises, so that the blood flow into the leg muscles, ready for exercise. 2, usually do some leg muscle stretching exercises to enhance the flexibility of the leg muscles to avoid the tendency of muscle cramps. 3, leg cramps occur, you should immediately stop doing sit-ups. You can quickly contract the palms of your feet, so that the toes are bent toward the center of the foot, so that the sole of the foot is curved, and then use your hand to assist the leg straight, if you are sitting, you can use your hand to press the knee to straighten it. Just hold it for 5 seconds. After the pain disappears still insist on pressing the knee, then slowly relax the thigh, and if you feel pain again then straighten the leg again. 4, usually eat more dairy products, soy products and other calcium-supplementing foods to avoid leg cramps. You can also eat fruits like bananas that contain vitamin E and vitamin D. Fruits are good for relieving cramps.