Sit-ups leg cramps how to do

Sit-ups may be a common form of exercise for many people who usually work out, but there are people who have leg cramps because the sit-ups are not in place or are too strong. Today we take a look at sit-ups leg cramps how to do.

Replenish light salt water

When doing sit-ups, you can drink some light salt water. Avoid the loss of fluid and electrolytes in the body due to the lack of timely salt supplementation, which leads to poor circulation in the leg muscles and muscle cramps.

Hot compresses on the legs

When the sit-ups appear leg cramps, you can use hot towels on the cramped legs, while it is best to accompany the massage, for the relief of cramps is also a method.

Press and rub the legs

A simple massage rubbing the legs can relax the leg muscles, promote blood circulation in the legs and relieve discomfort in the legs. Specifically, you can press the nerve root of the gastrocnemius head. For calf cramps, use your thumbs to feel the main roots of the hard, protruding muscles on either side of the posterior fossa of the knee, and then apply strong pressure to the area. The excited nerves will calm down, the cramps will stop, and the severe pain will disappear. Alternatively, try to press the Zhizhong point, Yanglingquan point, and Foot Sanli point, which can help to open up the meridians.

Soak your feet before going to bed

Sit-ups occur after leg cramps, in can also be before going to bed with about 40 degrees Celsius hot water soak feet (soak to the ankle is appropriate), wait until the water is cold, then pour in hot water to maintain the water temperature. Soaking time 15 to 20 minutes. Soak feet with hot water before going to bed, can play a role in promoting peripheral blood circulation, soothe the tendons and blood, release the spasm.

Calcium supplementation

Many cramps occur because of a lack of calcium, so in general, we should add more calcium-containing foods like tofu products, eggs, shrimp, etc. Drinking milk four hours before doing sit-ups can also replenish the calcium content in your body.

Do warm-up exercises

Many people are because of the usual lack of exercise, sudden high-intensity exercise leads to muscle overload cramps. Therefore, it is important to warm up before doing sit-ups. You can do things like muscle stretching, knee and ankle wrapping, kicking, leg pressing, etc. So that the body can be fully warmed up to avoid the phenomenon of leg cramps.

Doing sit-ups correctly

Non-standard posture to do sit-ups can easily lead to leg injuries and muscle cramps. Like in doing sit-ups, the feet are not flat on the ground, but lifted up. Or the distance between the two legs is too far. All can make the legs overload, muscle spasms occur. So it is important to master the correct sit-up position. Also note that you can group exercise, in between there can be intervals to let the leg muscles get rest. Generally each time is divided into 3-5 groups, each group to do 20-30, rest between each group 1 minute.

Stop doing sit-ups

When leg cramps occur, it is best to stop doing sit-ups to avoid more pain in the cramped area. You can straighten and rub the cramped calf muscles and wrench the foot plate that cramps downward upward.

How to avoid having leg cramps

In addition to the sit-ups may occur leg cramps, in general we also have leg cramps, to learn how to do to prevent. 1, often exercise to prevent excessive muscle fatigue. Before exercise to do a good job of preparatory activities, stretching the legs, waist, back, neck and two arm muscles. Increase the amount of exercise can not be too fast, should comply with the principle of 10% increase every week. 2, often drink water, do not wait until you are really thirsty to drink water. 3, pay attention to the diet balance, especially from the diet to supplement a variety of essential nutrients. For example: drink milk and soy milk can be supplemented with calcium; eat vegetables and fruits can be supplemented with a variety of trace elements.