Many people often feel muscle edema, joint pain and mental fatigue after strenuous fitness exercise. In order to relieve fatigue as soon as possible, buy some chickens, fish, meat, eggs and the like for a big meal, thinking that this can supplement nutrition and meet physical needs. In fact, eating these foods at this time is not only not conducive to relieving fatigue, but also has adverse effects on the body.
Positive solution:
People should eat more alkaline foods, such as fruits, vegetables and bean products. After physical exercise, so as to maintain the basic balance of pH in the body, safeguard human health and eliminate fatigue caused by exercise as soon as possible.
1. Back-pounding: Hold your hands in an empty fist and lightly beat your shoulders and waist. You can also beat your shoulders, back, waist and lower limbs alternately with a beating stick. When flapping, pay attention to the back light and the lower limbs can be biased.
2. Massage the leg: massage the front inner side and front outer side of the thigh repeatedly from top to bottom.
3. Shake your legs: When standing or sitting, the leg muscles relax and shake, and at the same time, you can perform circular activities of the ankle joint.
4. Push Tang Yin separately: Push Tang Yin point (the center of eyebrows) to the temple with both thumbs from left to right for 8 ~ 10 times, with an interval of 5 ~ 10 second each time, and then push Baihui point from the hairline of forehead for 5 ~ 6 times, with an interval of 5 ~ 10 second each time.
5. Press the chest and abdomen: press the chest from top to bottom and repeat 20 times; Massage the abdomen from left to right for 20 times.
6. Hot compress is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness and promote it to return to normal.
How to avoid muscle soreness
How to avoid backache and leg pain after exercise? Make full preparations before warm-up exercise, just like low-intensity aerobic exercise or low-load weight-bearing training, which will relax the joints of muscle activity parts, accelerate blood circulation and stretch the active muscles properly. The load and time of gradual exercise should be gradual, and should not exceed the scope of personal ability. Avoid centrifugal contraction. Doing unfamiliar or infrequent sports, especially engaging in repeated centrifugal muscle contraction, is more likely to cause muscle soreness, and centrifugal contraction should be avoided. Avoid unfamiliar sports. Middle-aged and elderly people should try to avoid taking part in unfamiliar sports. Unless there is a coach's guidance, muscle pain or sports injury is likely to occur. Avoid excessive exercise. Many people seldom exercise at ordinary times, but exercise occasionally. They have to be exhausted before they feel "addicted", and it is inevitable that they will have backache and leg pain the next day. So people who don't exercise often should pay attention to enough exercise. Because a lot of exercise not only can't achieve the purpose of exercise, but also is harmful to the body. Relaxation Exercise It is very important to relax after strenuous exercise, especially the stretching of the active parts, which can promote circulation and help to slow down or even avoid muscle soreness. Regular exercise depends on long-term persistence and regularity, which can not only exercise, but also improve the body's tolerance and reduce muscle soreness.
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