Lifting everyone too easy to pay torn muscle movements

As a trainer, often see some friends in the fitness club competition strength, to whom do more, who made the speed. Actually, this is wrong, and easy to be injured.

To stand for example, hands lifting the right way is: the first legs open and shoulder are the same as wide, stable, bosom, arm and forearm an Angle of 90 degrees, hands palm toward the front, eye. Then push up, push when expiratory, must move slowly, best to keep moving.

Why should slow? First, the rapid movement, especially plus body swinging, easy to cause the muscle, and even cause muscle tear. The dumbbell, injured.

Secondly, rapid movements will make tendon stress is more, we say at ordinary times, for the explosive abdominal muscle practice (i.e., muscle), cannot effectively exercise little exercise our goal of muscles, reach the effect.

Third, the people, act fast movement will deformation, also cannot assure a complete breathing. In the process of lifting, should push up when expiratory, when inspiratory, ensure the whereabouts in a complete action out-breath finish. Especially in weight, under the situation of many older people, this will give breath too much pressure, viscera health.

Strength training not only can increase muscle strength, still can alleviate fatigue and daily work. Due to the strength exercises can burn inside redundant and adipose, so you can change the size. Many female friends don''t willing to do exercises, which afraid strength grows many muscles, actually this is an error. Because of different hormones, female friends wouldn''t practiced so handsome men, but can be practiced the muscles of the female curvaceous. LiuQing (ZhouWenYuan)

Supine lift a leg "write" can exercise abdominal muscle

Many people know, carried on the leg is exercise abdominal muscle movements classic. However, the leg, tend to carry even times can be repeated. Repeating monotonous action, time is long, hard to adhere to boring. Senior consultants jinshan told the fitness of life, a newspaper reporter good method of exercise abdominal muscle, effective and fun, it is supine lift a leg to write.

Specific means is: supine on the mat or not too soft bed, double leg unbend, together up in the air and tiptoe stretchs tight straight to write. Exercise, pay attention to the neck and limbs, or close to mattress cervical will very hard. In addition, coxal must lift, otherwise not exercise abdominal muscle. Use legs to write, not just is the rectus, abdominal muscle will also get the side effect of exercise, therefore, more than simply a leg up on it. In addition, the leg all can exercise before. Practice process, you can write in the legs, or to write a poem is the family name, he won''t feel bored exercise.

Jinshan advice, just start exercising, abdominal muscle is weaker, control ability is poorer, often can start from one, two, three of the most simple words practice. Abdominal control, etc. Can be enhanced, try a little bit more complicated, etc. When practicing very well, you may practice, etc, there are four frames, trapped in a larger extent legs worried word. No provisions in the legs and write to each time, as acid bilges, even reach abdominal exercises the effect.

After the movement of muscle ache to ease

Usually don''t exercise regularly, in comparison, local acuteness exercise muscles sometimes produces ache phenomenon, the reasons of this phenomenon, usually think and muscle internal energy metabolism.

Muscle ache is normal physiology. People often in power training or a not too orientation (or large amount of new sports exercise, can produce muscle pain and discomfort. While these symptoms at rest after period of time will disappear naturally, when the same again, muscle pain symptoms will significantly reduce or not.

Many people attending the discovery after exercise, muscle ache is often appear immediately after exercise, but in the second or third day, 2-3 days only gradually. If, muscle ache is due to the motion of lactic acid, so, should be accumulated in sports or sport immediately after the peak, can appear in later? This is what causes muscle ache? How should reduce or prevent?

This generally in 24 hours after exercise the muscle soreness in motion is called on medicine &; quot Doms disease and quot; . Exercise after 24-72 hours, sore peak 5-7 days of pain disappeared basically. Except pain, muscle spasm, light only pressure, pain, muscle swelling. After intense campaign in any skeletal muscles can occur doms, especially after a long run more. Long-distance runner can appear the hips, large and small leg front leg muscles and stretch back pain in the flexor muscles and tendons distal joint symptoms manifest. In the hot summer, except for JiLiang movement after muscle pain, but also can appear dehydration, low calcium, low protein and other symptoms. The exact cause of the muscle ache still not completely clear.

Most people think, muscle overuse can cause muscle pain,

The reason for

1, muscle tension and elastic increase sharply, can cause the rational composition muscle injury.

2 and metabolism increases, the toxicity of metabolic waste.

3, muscle of neuromodulation changes that occur while painful muscle spasm.

How should prevent?

1, reasonable arrangement to exercise. After a period of time after the exercise, the exercise, the muscle pain symptoms appear less. Performance and specificity. Such as downhill after a period of exercise can reduce the muscle soreness downhill exercise.

2, the local temperature and inunction drugs. After the exercise with tepid blisters washing can relieve muscle ache. Local inunction paste or oil, according to MaCaJi can alleviate pain.

3 and drafting of motion can reduce the muscle ache. Drafting muscles can accelerate the muscle relaxation and antagonist muscle tension, helps ease muscle recovery. This practice is to prevent muscle drafting the exercise to lay the foundation.

4 and when to do exercise and activities. Prepare activities done sufficient and reasonable doing exercise can help prevent or reduce muscle soreness.

5 and appropriate use of the structure of protein, maintain muscle nutrition supplements, such as a chain of amino acids, can alleviate symptoms glutamine, promoting recovery.

In addition to

Sufficient sleep

Sleep is the key to eliminate fatigue strength. The sports day should guarantee 8 9 hours of sleep, make the body is completely relaxed state.

massage

By massage, can not only promote the cerebral cortex and inhibition caused by fatigue, adjust nerve disorder, still can promote blood circulation, strengthen local blood supply, eliminate fatigue. Massage with bear, rub alternate press, buckle etc, massage can be in after the movement before he goes to bed at night or on.

Sorting movement

After strenuous exercise can affect oxygen abruptly stopping, complement and venous return, lower blood pressure, cause adverse reactions. Therefore, the movement should be done after finishing movement, slow, relax, make the body.

Warm bath

Have stimulate blood-vessel outspread, promote metabolism and blood circulation, eliminate fatigue. Warm bath temperature should be in 40 degrees Celsius, 15-20 minutes each.

Drug therapy

Using vitamin or natural medicine, effectively adjust human physiology, accelerate metabolism, energy, reduce tissue oxygen consumption, improve blood circulation, add muscle nutrition. At present, the commonly used medicine has vitamin b1, b12, vitamin c, e, astragalus membranaceus, five plus: ginseng, cordyceps and pollen, etc.

Arrange meal

Fatigue should pay attention to the energy and vitamin supplement, especially the sugar, vitamin c and b1, usually eat nutritious and easy to digest food, eat fresh vegetable and fruit.