How many days to recover from a strained abdominal muscle How to recover quickly from a strained abdominal muscle

Fitness people know that abdominal muscle training is considered a strenuous exercise on physical fitness, perseverance are relatively large consumption, so practice before the abs do not do a good job of precautions, prone to the symptoms of muscle strains, do a good warm-up exercise is actually a great help to let you avoid abdominal muscle strains appear! What are the causes of abdominal muscle strains? How to do a good job of warming up before the abdominal muscle exercise? Learn it together.

How many days to recover from an abdominal muscle strain

About 4-5 days to recover Can recover within how long depends on your physical quality and severity as well as and the degree of rest, if it is still long-term heavy physical then it is not easy to recover, let the muscle keep some tension, help it recover, usually without any physical labor, the basic 4-5 days or so to recover.

Why the abdominal muscles will strain

1, inadequate preparation activities. The physiological function of the muscle has not yet reached the state required for strenuous activity to participate in strenuous activities. 2, weaker physique, the level of training is not high, muscle flexibility, stretch and strength is poor, fatigue or overload. 3, low exercise techniques, incorrect posture, uncoordinated movements, excessive force, beyond the range of muscle activity.

How to avoid abdominal muscle strain

1, mainly for the cause of occurrence. Such as good preparatory activities before strenuous exercise, especially in areas prone to strain. 2, weaker, the level of training is not high, the exercise should be measured, to prevent excessive fatigue and load too heavy. 3, to improve the coordination of sports techniques and movements, do not push too hard; improve training conditions, pay attention to the temperature of the sports venue. Winter sports in the field to pay attention to keep warm, do not wear too thin. 4, to pay attention to the observation of muscle response, such as muscle hardness, toughness, elasticity, fatigue; muscle strain after rejoining the training should be gradual, do not be too hasty, and to strengthen local protection, to prevent re-strain.

How to train the abdominal muscles correct warm-up

1, high leg lift action

Warm-up parts: hip flexors, hip muscles. Correct practice: one leg step forward, the other leg bent knee raised until the thigh and the ground parallel. Put the leg down slowly, replace the other leg to repeat the same action, continue to practice until familiar with the action. Both legs alternate quickly to the horizontal, do 10 seconds, then rest for 10 seconds. Repeat for several sets.

2、Ankle joint movements

Warm-up parts: ankles, calves, foot muscles, tendons. Correct practice: walk straight with your legs, do not bend your knees and hips. One foot down, heel on the ground, toes close to the ground, heel slowly lift up, and then switch to the other foot, a total of 20 times, repeat to do two sets.

3、Front kick action

Warm-up parts: lower back, hips. Correct practice: find a wall, stand in front of the wall, one hand to support the wall to maintain balance. One leg straight, as high as possible forward, put the leg down, and then force backward, while the back straight. Kick your leg backward, your knee will naturally bend. Kick back and forth 10 times, switch to the other leg and kick 10 more times. Rest for 10 seconds and do another set.

Recommended abdominal training movements

Supine curls

1, the body supine on the floor mat, knees bent to about 90 degrees, relax the back muscles and spine, legs together and straight, feet flat on the ground. (How to train abdominal muscles, curly belly is one of the best options) 2, lift the body, the lower back does not leave the ground, hands stretch to reach the calves, and then back to the original, repeat. 3, pay attention to the difference between abdominal curl, sit-ups: lift the body, sit-ups can not leave the ground at the hips, while the abdominal curl requires the lower back does not leave the ground, so the abdominal curl than sit-ups amplitude to be small, safe and reliable, and more sustained stimulation of the abdomen, because lifting the body more than 30 °, the abdomen is basically not under pressure.

Lift the buttocks and legs

1, generally bent knees, can also be straight legs. 2, inhalation, curl contraction of the hips, lift the leg, until the hips are fully curled and contracted, straight leg situation can let the toes touch the barbell so far. 3, exhale, slowly recover to put the foot down. 4, this action is actually difficult to isolate practice to the lower abdomen. Do not rely on inertia to quickly complete the action, but the abdomen, hips to slow rhythm of controlled completion of the action, the best results.

Vertical leg raise

1, lying down on the mat, back relaxed, hands naturally on both sides of the body, palms facing down. Keep the upper back pressed firmly to the ground during the movement. 2、Contract your abdomen, lift your legs at 90 degrees to your body and lift your hips slightly. When you feel that the abdomen is completely contracted and the hips can not continue to lift up, stop the movement and slowly return to the initial position. 3、Exhale when you lift your hips, and inhale during the return to the initial position.