What to do if your biceps are uncomfortable

If the intensity is too high during daily fitness training, it will cause muscle discomfort. Generally, the biceps and triceps can recover in about two days. Larger muscles, such as the quadriceps and erector spinae, will take longer, about three days. If we experience muscle discomfort, we must stop training and wait until we have fully recovered before resuming training.

Negative recovery

Passive recovery refers to general rest, sleep, etc. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, the synthesis process of energy substances is also dominant, some metabolic products in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep. Therefore, it is necessary to have enough sleep time after equipment fitness training, especially for adolescents in their growth spurt.

Active recovery

Active recovery refers to recovery by changing the content of activities, such as post-exercise cool-down activities, physical and mechanical relaxation and massage, appropriate supplementation of protein and vitamins, psychological relaxation, etc.

The reason why active recovery measures can play a restorative role is that when switching to new activities, the excitement of the cerebral cortical center can induce the strengthening of the surrounding inhibition process, deepen the inhibition of the already fatigued center, accelerate the synthesis of energy substances, and promote the elimination of lactic acid.

In addition, taking a hot shower after exercise is also a good idea. It not only has a calming effect on the cardiovascular system and central nervous system (brain), but also promotes blood circulation, keeps the skin clean, eliminates waste from the body, eliminates muscle tension, relieves soreness, and speeds up the body's recovery.

In our daily training, we should also pay attention to strengthening nutrition. Protein, vitamins, carbohydrates, etc. are essential, especially during the muscle recovery stage. It is also very necessary to do some muscle relief exercises after normal exercise.