Method one. Squat the whole thing+stretch the quadriceps.
Method 2: 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 bends upward, and the other hand grabs the front side of the ankle and pulls it 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.
Extended data:
Muscle soreness can be caused by sports, infectious diseases and other diseases. Its theory is as follows: ① Tissue traction: muscle injury. ② Muscle spasm: Repeated muscle spasm. ③ Connective tissue: The connective tissue of muscle is damaged (such as tendon). In fact, chronic muscle soreness is caused by muscle injury and division.
Etiology:
1, sports
Muscle aches that occur from a few hours to 24 hours after exercise generally last about 1 ~ 3 days. The reason is nothing more than muscle injury, muscle spasm or abnormal connective tissue. It is generally believed that abnormal connective tissue is the biggest cause of muscle soreness.
2. Infectious diseases
For example, Middle East respiratory syndrome, rickettsia spotted fever in Siberia, legionnaires' disease, Pontiac fever, mumps, malaria and other diseases can cause persistent high body temperature, which can be as high as 40℃ or above, accompanied by repeated chills, muscle aches and other symptoms.
3. Other diseases
Such as repeated tension injury, uveitis with Wegener granuloma, beriberi heart disease, etc. Muscle aches often occur.
References:
Baidu encyclopedia-muscle soreness