If you do not exercise often, once more intense exercise, it is prone to muscle pain feeling, but it is generally difficult to adhere to the movement of people, in order to make their movement can insist for a long time, we have to learn how to reduce generated muscle soreness after exercise.
Good health is essential to a happy life, and the exercise is also an important way of maintaining health, so now more and more people begin to pay attention to the exercise, and after exercise muscle ache so that many people give up exercise, how to reduce the symptoms?
The movement of various forms of the human body is done mainly by the contraction of the muscles. Muscle contraction requires energy, which is supplied mainly by the decomposition of carbohydrates in the muscle tissue.
In the condition of sufficient oxygen, such as the resting state of the body, the carbohydrates in the muscles are directly decomposed into carbon dioxide and water, releasing a large amount of energy.
But when the body is in vigorous activity, skeletal muscle needs a lot of energy. Although breathing and blood circulation are greatly enhanced, it still can't satisfy the demand of muscle tissue for oxygen, which results in temporary hypoxia. As a result, the saccharides decomposed lactic acid and released less energy.
Lactic acid accumulates in muscle, which stimulates pain sensation in nerve block of muscle block. Accumulation of lactic acid increases osmotic pressure in muscle, resulting in absorption of more moisture in muscle tissue and local swelling.
Regular exercise people, exercise muscle can get more sufficient oxygen, carbohydrate decomposition of lactic acid less, muscle will not have obvious pain.
To relieve muscle soreness, the method of stretching and stretching muscles is mostly used. This may be due to the stimulation of the Golgi S's tendon organs in muscles, which results in the inhibition of impulsivity. From the central point of view, the excitability of the stretch muscles can change the corresponding center, and through the negative stretch reflex to block muscle spindle caused by excessive excitement due to spasm, and improve the spasm caused local tissue ischemia, thereby improving muscle blood flow, promote the rehabilitation of damaged tissue. From electromyography, it can also be seen that the muscles that take soreness can reduce its discharge and present the state of electric rest, which indicates that static traction can improve the excitability of sore muscles. The method of repeated use of elongated muscles before the exercise is immediately after the pain of the muscles to produce sore muscles is more effective in alleviating the pain of the muscles.
How should we prevent it?
1. Relax after exercise. After exercise can lie on the sea cotton pad or rattan cushion to rest for a moment, when lying on the flat, the position of the foot should be slightly higher than the head, or the height of the head. Must not lie on the ground with water vapor. After a few moments of rest, you can do the head handstand or the handstand by the wall hand. The time is 3-10 seconds. It can be carried out several times, which is beneficial to the blood flow back to the heart. Then shake the limbs, shake, beat the thighs or the upper arm, then shake the leg or the forearm.
2. Massage after exercise is an important means to eliminate fatigue. The main massage is shaking, acupuncture, kneading, tapping, friction etc.. The first is shaking limbs, mainly to relax the elbow and knee joint and limb muscles of upper limb; common point by point has Pianli and Quchi, hand in five months, and other points can be arm, lifting arm, elbow soreness and pain, and shoulder arm pain, neck spasm and other discomfort symptoms after exercise. The lower limb common point by point with Cheng Fu, Wei Yang, Cheng Shan, Kunlun, Zusanli, can relieve lumbar gluteal thigh pain, low back pain legs spasmpain Juji pain, back pain, knee, tibia pain and other symptoms. Kneading percussion, first push the big muscles, back rub small muscles, side friction, and then push the other side. For example, the whole body is pushed through each other. Yu Xueduo is located in the back spine open by 1.5 inches, and push the more relaxed to open 1.5 inch near the spine and shoulder shoulder Yu, shoulder, scapula at Tianzong, can relieve back pain, stiff neck. The combination of several methods can play a good relaxation effect and recover quickly. On the human body the viscera also has health care function.
Exercise is not the more sweaty, the better the effect
3, the exercise arrangement should be reasonable. After a period of exercise, the amount of movement of the original muscle soreness is less than the symptoms. And the performance is specific. For example, after a period of downhill exercise, it can reduce the muscle soreness caused by the downhill exercise.
4, local hyperthermia and rubbed drugs. After exercise, warm water bubble wash can relieve muscle ache. Local rubbed oil, paste or massage liniment also relieves pain.
5, draft muscle movement can relieve ache. Drawing muscle can accelerate the relaxation of muscle and antagonize the relief of muscle, and help to restore the tension muscles. This muscle drafting exercise also lays the foundation for the prevention of exercise.
6, do a good job of exercise preparation activities and collation activities. It is helpful to prevent or reduce muscle pain by doing well and doing exercises properly.
Above is an expert about how to relieve muscle pain after exercise. Friends who want to exercise can pay attention to it, pay attention to warm-up exercise before exercise, relax more after exercise, and arrange the time and intensity of exercise reasonably.