Keep your body on your back, lift your legs up, and pat your legs with your hands at the same time. Toes slightly vibrate thighs and calves, occasionally vibrating hips, abdomen and waist. Knee-hugging exercise: keep your body in a crouching position, tuck your knees with both hands, and try to lower your head (preferably chin on your chest) and then lift it up, about 20-30 times.
Bend your knees, lean forward and put your hands on the ground. At this time, make full use of your breath, inhale deeply into your chest, and then sink into your abdomen. Repeat this several times, then slowly lift your upper limbs and stand upright until your pulse returns to normal.
After strenuous exercise, calf muscle spasms, which usually cause muscle soreness after 12 to 48 hours. If people without exercise habits train for the first time, this kind of pain will be more obvious. The scientific name of this kind of soreness is delayed muscle soreness. It is caused by lactic acid accumulation and muscle microstructure destruction.
Lactic acid accumulation is caused by lactic acid in glycolysis metabolism in strength training; The destruction of muscle microstructure will heal in the recovery period after training, and the healed muscle will become thicker than the original muscle fiber. This is called the principle of excessive recovery, which is the driving force of muscle growth.
Due to the damage of muscle microstructure after training, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure. After intensive training, if you take a hot bath, you will feel more sore the next day than taking a cold bath. At the same time, hot bath accelerates the metabolism of muscle tissue, and the training before hot bath has consumed a lot of muscle glycogen, and then using hot bath to continue to accelerate metabolism will aggravate people's fatigue and even lower blood sugar. Taking a hot bath after training will aggravate people's fatigue and make them feel sleepy obviously. And cold water bath or warm water bath, people's fatigue is obviously reduced.
Therefore, it is best to take a cold bath after training, or apply cold compress around the active muscles.
1, early cold compress
Immediately after intensive training, train the target muscles with ice packs, generally 10 ~ 15 minutes. The ice pack is separated from the skin with clothes or towels to prevent frostbite. Or take a cold bath The national weightlifting team has a special ice and snow room in the heavy sports hall of the General Administration of Sport. After heavy training, the players of the national team wear * * * directly into the ice and snow room with the temperature set at 0 degrees in order to speed up their recovery.
2. Nutritional supplement
Eating a lot of carbohydrates within 2 hours after training can restore the level of muscle glycogen, so eat a meal within 2 hours after training.
General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein. Supplementary cheap protein food includes:
1. egg
Rich in high-quality protein and cheap, it is worth mentioning that an egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs the first choice for muscle recovery after training.
Cost calculation: Based on the average price of Beijing wholesale market in June 5438+February, one kilogram of eggs is about 8 yuan, and there are about 16 eggs per kilogram, so the average egg is about 120g protein/10 yuan.
However, we should pay attention to the high content of protein in eggs and slightly higher cholesterol in yolk. The number of eggs should not exceed 2 per day.
If you buy 20 egg whites with two yolk records at 10 yuan to avoid eating less yolk, you can get about 72 grams of protein/10 yuan.
2. canned tuna
What are the ready-to-eat high-protein and cheap seafood? Canned tuna is the first choice. 140g canned tuna contains about 30g of protein.
Cost calculation: every 300g is about 10 yuan, that is, 10 yuan can buy about 64 protein. The canned tuna is about 64g protein/10 yuan.
3.peanut butter
Studies have shown that peanuts contain higher plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, peanut butter wins in terms of low price under the same protein content.
Cost calculation: 20 yuan buys about 500g peanut butter, and each 100g peanut butter contains 25.2g protein. Peanut butter is about 63g protein/10 yuan.
Also note that peanut butter is a high-fat food.
4. Whey protein powder
Whey protein powder may be the most cost-effective way to increase protein in diet. They provide ideal amino acid components for muscle building, strength training and recovery after loading. Whey protein can be quickly digested and absorbed, and can quickly provide substances needed for muscle growth after training.
But because whey protein is separated from milk, it will contain lactose. If you are lactose intolerant, your body will not be able to metabolize lactose completely, which will lead to allergic symptoms and even diarrhea.
Cost calculation: 5 kg in 500 yuan. That is, 500 yuan 2250g whey protein powder. According to the calculation that every 100g whey protein powder contains 80g protein. Whey protein powder is about 36g protein/10 yuan.
5. Soybean
Beans are cheap, high in dietary fiber and rich in protein. Every 100g soybean or black bean contains about 36-38g protein.
Cost calculation: Take soybean as an example. Buy about 500g for 3 yuan.
Results: The soybean was about 600g protein/10 yuan.
It is suggested that there is little methionine in soybean protein and more methionine in eggs, and soybean mixed with eggs can meet the needs of human body for essential amino acids.
6. Yogurt
230g low-fat yogurt contains protein11g.
Cost calculation: 10 yuan buys about 800g of yogurt.
Results: Yogurt was about 38g protein/10 yuan.
Other reference foods:
Chicken breast: 1 1 yuan to buy about 500g chicken. Every 100g of chicken breast contains about 2 1g of protein. Chicken breast is about 95g protein/10 yuan.
Beef: 29 yuan buys about 500g of beef. Every 100g of beef contains about 18.8g of protein. DE: Beef is about 32g protein/10 yuan.
Step 3 strengthen stretching
Mainly after training 12 hours, or training other projects the next day, stretching the muscles in sore parts.
4. Acidity training
Acid excretion training is the training to eliminate excess lactic acid in muscles.
Training conditions: this kind of training needs to be carried out 24 ~ 48 hours after exercise. At this time, if the muscles are still sore, acid discharge training should be carried out on the basis of excluding muscle strain and soft tissue injury.
Principle of acid-expelling training: By using slow muscle movement, the blood circulation in the painful part, especially in the deep part of the painful part, is increased, and lactic acid accumulated in the leg muscles is removed, so as to finally achieve the purpose of relieving pain and improving recovery speed.
It is suggested that although hot compress can also increase blood circulation, hot compress can only increase blood circulation of muscle plate and superficial muscle, and has little effect on deep muscle. The whole process of slow muscle movement and acid excretion training can * * * have better effect in deep muscles.
After training, the parts of muscle soreness are different because of different training methods, so the acid discharge training methods of different muscle soreness are also different. Now, let's take the thigh muscle ache that often appears on the second day of the first mountain climbing as an example to tell a practical case. This method is also suitable for middle-aged and elderly people.
The specific method is: squat all the way+stretch quadriceps femoris.
Detailed action: About half a meter away from the bed or other fixtures, stand facing the bed. Squat slowly until your thighs are parallel to the ground. At this time, muscle soreness will increase. If you are unstable, you can help the bed with both hands to increase your sense of balance. After squatting, stand up slowly; Then squat down, and so on 20 to 30 times. Feel the pain in your leg with your heart. When the number of exercises reaches 15 to 20 times, the pain in the legs will disappear or be alleviated. After the specified number of times is completed, the static tension shall be carried out immediately for 65438 0 minutes.
Stretching method: the trainer holds the fixture with one hand to keep the body balanced, then one leg is used as the support leg, the knee joint of the other leg flexes upward, and the other hand holds the front side of the ankle and pulls upward; Trainers can feel obvious tension on the front side of thigh, and try to make the heel of flexion leg contact hip for 30 seconds to 1 minute; Stretch in two legs.
After stretching, the trainer steps on the ground for 60-90 seconds, and then completes the next squat+quadriceps stretching.
Training group: 48 hours after the onset of soreness, twice a day, 2 ~ 4 groups each time, until the soreness completely disappears, stop training.
5. Later period * * *
Do not exercise the target muscles and soft tissues immediately after training. The reason is similar to the principle of not applying hot compress immediately after exercise. Immediately * * * will increase the damage of muscle microstructure, increase the damage of the body and slow down the recovery speed.
Generally * * * after 48 hours of training. If the trainer still feels leg muscle pain, it means that the trainer's ability to remove lactic acid is weak, and there is still lactic acid residue in muscle tissue. At this time, you can use * * to "excrete acid". Don't press the bone ends, soft tissues and so-called acupoints at the joints after exercise, and don't use all kinds of methods to pull the joints quickly, which will increase the chance of being injured by * * * *. The correct method of * * * requires the muscle itself, and the principle is to squeeze and push along the direction of the muscle (here, you need to master the knowledge of the muscle fiber direction of all large muscle groups). There are many skills, so I won't introduce them here. The function of * * * is to feel relaxed and comfortable all over.
6. Late hot compress
After 72 hours of training, the microstructure of general muscles is destroyed and healed. Through early cold compress, strengthening stretching, acid discharge training, supplementing nutrition and other methods, general muscle pain will disappear. But some people who don't exercise for a long time and have poor anti-lactic acid ability may still have pain. Use hot compress at this time. Hot compress can accelerate the blood flow and take away the metabolic products such as lactic acid remaining around the healing tissue, bring fresh blood rich in nutrition and oxygen to the target muscle, and provide more nutrition for excessive recovery.
How to relax after strenuous exercise? What to eat? Do some stretching exercises, bend over leg press, etc. To relieve tense muscles, you can take a rest, wait for the breath to calm down, drink a small amount of light salt water or Poukari sweat, and eat a banana.
How to deal with leg pain after strenuous exercise? Muscle pain after exercise often does not appear immediately after exercise, but appears on the second or third day, and gradually relieves after 2-3 days. If muscle soreness is caused by lactic acid accumulation during exercise, it should peak during or immediately after exercise. How can it appear after the next day? What is the cause of this muscle pain? How should it be mitigated or prevented? This kind of muscle soreness, which usually appears 24 hours after exercise, is called "delayed muscle soreness" in sports medicine. The pain peaked 24-72 hours after exercise and basically disappeared after 5-7 days. In addition to soreness, there are muscle stiffness, mild tenderness and severe muscle swelling, which hinder activities. Delayed muscle soreness may occur in any skeletal muscle after strenuous exercise, especially after long-distance running. Long-distance runners will have pain in the extensor and flexor muscles of their hips, thighs and calves, and the symptoms are more obvious at the junction of the distal muscles and tendons. After extreme exercise in hot summer, besides muscle pain, there will be symptoms such as dehydration, low calcium and low protein. The exact cause of this muscle pain is not completely clear. Most people think that excessive use of muscles will cause muscle soreness, the reasons are: 1, the tension and elasticity of muscles increase sharply, which can cause physical damage to muscle structural components. 2. With the increase of metabolism, the toxicity of metabolic waste to tissues increases. 3. The neuromodulation of muscle changes, causing muscle spasm and pain. How to prevent it? 1, the exercise schedule should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time. 2, regional warm rubbing medicine. Washing with warm water after exercise can relieve muscle soreness. Topical linings, pastes or liniments can also relieve pain. 3. Stretching muscles can relieve soreness. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise. 4. Make preparations and organize activities during exercise. Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.
The body does not exercise for a long time and then suddenly does strenuous exercise. Why does sitting down hurt your knee? Because your body doesn't exercise for a long time, it leads to nerve contraction. If you suddenly exercise again, it will lead to spasm. It's just a few exercises, and that symptom is only once or twice.
Remember to adopt
How to relax calf muscles after exercise? Tap and rub, remember to be gentle! Or slowly stretch and bend your legs. The key is to relax your muscles.
When you were exercising, someone bumped into your knee on the inside of your calf, which was very painful. Don't exercise yet. This is a common trauma. Go back and buy some Yunnan Baiyao spray, paste some painkillers and rest for a few days. If you continue to exercise or don't recover, the exercise will be slow.
After every exercise, it is not particularly intense. When I climbed the stairs at home, I felt my legs were particularly heavy and my knees ached? It is normal. People who exercise regularly wear their knees badly. The way to protect them is to wrap them in ice. Look at NBA stars. After the game, their whole calf was stuffed into an ice bucket. If you don't pay attention, patella softening, the basketball knee is here.
What should I do if my calf muscles are sore after strenuous exercise? * *, relax muscles, eat some alkaline food, and synthesize excess lactic acid produced in the body.
Take a hot bath.