I dare not bend my arm after fitness, and it hurts badly.

Muscle soreness caused by exercise is normal. If it is too intense at first, it will cause some damage to the joints. Generally, you must warm up and start exercising, and gradually add from small weight to large weight. Generally, arm muscles can recover in 1 day, and it takes 72 hours for the back and chest of thighs. Eating more protein-rich foods such as protein will help to restore and increase muscles.