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Hướng dẫn cách giãn cơ tay khi bị căng cơ tại nhà

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Stretching arm muscles is of great significance to those who practice sports when muscle tension is not a strange thing. Please refer to this article to help you more knowledge to know how to fix it. Please refer to this article for a simple fix.

After gym sessions or any sport, you will probably feel tired hand tension. At this time, fitness experts recommend that you do stretching exercises. It can be said that this is an important step to help the body stay healthy, the muscle group can quickly recover, develop the best, avoid muscle calluses. However, arm stretch how to do it right? This article will give you some hand stretching exercises effective with information around this issue.

1. Why do you need to stretch your arm muscles?

1.1. Avoid arm muscle strain

hand stretch

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Muscles in the body will be tense when exercising

Surely, if you are a person who used to go to the gym, you have heard the term muscle tension. Muscle strain is a term used to describe an overstretched muscle condition. Muscle strains can occur in any part of the body, but the most common and common are strains of the arms, legs, neck, waist, and shoulders.

If a person has a muscle injury, the muscle fibers and ligaments attached to the muscle will be partially or completely torn. A muscle tear affects small blood vessels, causing local bleeding or bruising and pain at the site of injury.

Muscle tension is caused by not doing a proper warm-up before you start exercising or being physically active. Many people have a habit of starting exercises immediately, even choosing the heaviest biceps exercises. Because many coaches advise you to choose the hardest and heaviest exercises for the first time – when your body is in its strongest state, with the most energy.

However, the hand muscles have not been warmed up to get used to the heavy exercise but suddenly have to work too hard, leading to injury and most commonly, stretching.

To avoid muscle tension, stretching before and after exercise is essential. More specifically, stretching is the stretching activity for the hand muscles to be fully extended. This is intended to help warm up the biceps muscle groups. Or they are relaxed because they have finished a stressful and tiring training session.

1.2. Enhance blood circulation

In addition, general stretching and hand stretch In particular, it will help promote blood circulation, bring more oxygen and nutrients to the muscles, enhance the body’s recovery process, minimize pain after exercise. Performing muscle relaxation after a workout session is also quite important for the health of both men and women, those who are just starting out in the gym or have been practicing for a long time.

1.3. Avoid injury after gym

In fact, if you don’t stretch after hitting the gym, straining can also cause other injuries from a tight arm:

hand stretch

Stretching brings many benefits

2. Simple home remedies for hand stretch

In most cases, people can treat muscle tension on their own with home remedies. If the muscle is swollen or bleeds locally, how to relieve muscle pain that you need to treat early is applying ice and keeping the overstretched muscle in a comfortable position. Note that you should only apply heat when the injury has improved or is less severe, because applying heat too soon can make swelling and pain worse.

Here are How to cure hand muscle strain? detailed step-by-step instructions.

2.1. Give your hand muscles a rest

How to cure hand muscle strain?

Rest is essential when you need to stretch your arm muscles

2.2. Apply ice, then heat up your hand muscles

How to cure hand muscle strain?

Apply cold for the first time

2.3. Arm massage

In addition to heat, massage therapy is an effective way to relieve wrist pain, hand pain, and carpal tunnel syndrome. Here are some hand massage techniques to ensure maximum pain relief:

In addition to manual massage, with the development of technology, you can find a full body massage chair. They have the effect of automatically massaging the biceps to relieve tension. At the same time, the high-end chair lines also have many stretching programs after the gym to help restore muscles most effectively.

3. Effective hand stretching exercises quickly

Effective hand stretching exercises quickly

Effective hand stretching exercises quickly

3.1. Back biceps stretching exercise

3.2. Forearm stretching exercises

3.3. Wrist stretching exercises

3.4. Whole arm stretching exercise

How to do the Lunge with Overhead Reach exercise:

3.5. Stretching exercises with ropes

3.6. Stretching exercises with exercise ball

After bodybuilding or exercise, you really need hand stretch to avoid muscle pain or stiffness. Hopefully, the answers and stretching exercises shared above will help you feel healthy, know how to better protect your muscle groups, thereby achieving the effectiveness of your training session quickly. In addition to wrist stretching movements, you can refer to other home sports training equipment from Elipsport such as running machines, multi-function weights, abs exercises…

When is the Best Time to Run?  Early Morning Or Night?  - 4 . photo

Elipsport – A home sports brand with product lines such as: Treadmills, exercise bikes, massage chairs… are trusted by customers today. System of stores in 63 provinces nationwide. Elipsport CEO with the motto: “Health for Vietnamese is the goal of my life.”

Frequently asked questions

Muscle strain is a term used to describe an overstretched muscle condition. Muscle strains can occur in any part of the body, but the most common and common are strains of the arms, legs, neck, waist, and shoulders.

Some of the factors that lead to overstretched arm muscles include: Not doing a proper warm-up before you start exercising or being physically active; Your muscles lack flexibility, flexibility; Because you use your muscles excessively during exercise.

If a muscle is swollen or is bleeding locally, it should be treated early by applying ice and holding the overly stretched muscle in a comfortable position. Note that you should only apply heat when the injury has improved or is less severe, because applying heat too soon can make swelling and pain worse.

After a workout, stretching is an activity that stretches muscles to help muscle groups relax after completing a stressful and tiring workout. In addition, muscle relaxation in general and hand stretching in particular will help promote blood circulation, bring more oxygen and nutrients to the muscles, enhance the body’s recovery process, minimize pain after surgery. practice.

In the preparatory position of the forearm stretch, sit on the floor with your knees bent and your feet flat on the floor. Next, you bring your hands behind your back, palms facing the floor so that the fingers are facing away from the body; Once the table hand is firmly on the floor, slowly slide your butt toward your feet until you feel a stretch in your biceps, shoulders, and chest; Hold this position for 30 seconds and then release.

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Danh mục: Sức Khỏe

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