1. How do I feel pain all over after dancing
1.1 rest
Rest can slow down muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and restore it to normal.
1.2 static stretching
Stretching muscles can accelerate the relaxation of muscles and the relief of antagonistic muscles, which is conducive to the recovery of spasmodic muscles. Carry out static stretching exercise on the sore part, keep stretching for 2 minutes, then rest for 1 minute, repeat it, and do this stretching exercise several times a day to help alleviate spasticity.
1.3. Pat and massage
Massage the sore part to relax the muscle, promote the blood circulation of the muscle, and help repair the injury and relieve the spasm. Of course, self relaxation treatment can also be carried out, generally focusing on the nape of the neck and limbs, supplemented by the head and chest and abdomen.
1.4 hot compress
It is the most effective way to apply hot compress to sore local muscles, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness. In particular, when combined with mild stretching or massage, it will accelerate the elimination of delayed muscle soreness and promote its recovery to normal.
2. After dancing, my muscles ache. Can I practice
When the whole body is sore, especially when the part that has been exercised is particularly sore, in order to give the muscle that has been exercised a rest time, it is recommended that the dancer not practice the part that has been exercised again, because the growth of the muscle needs rest and recovery. If you train your leg muscles on the same day, and your leg muscles are sore and can’t bend normally the next day, it’s recommended that you don’t practice your leg muscles any more, but practice your muscles in other parts of the body, such as your back muscles, waist and abdominal muscles. If the cause of muscle pain is due to doing a lot of anaerobic exercises, that is, strength exercises, then dancers can choose to continue to exercise with aerobic exercises. Aerobic exercise can consume lactic acid produced by strength training, decompose lactic acid for energy, and reduce muscle pain.
3. How to replenish water after dancing
First of all, we should pay attention to the replenishment of water in the front, middle and rear stages of dance practice. Let children know that it is not advisable to “drink water without thirst”. Because when people feel thirsty, their bodies are already in a state of mild dehydration. When the water loss of sweat reaches 2% ~ 3% of body weight, the athletic ability will decrease. The decrease of blood volume caused by perspiration will overload the heart. Therefore, it is best to supplement 120-240 ml of water every 15-20 minutes.
Secondly, fruit juice, tea, carbonated drinks and white water are not suitable for drinking when there is a large amount of activity. When children need to practice dancing for a long time, they should choose sports drinks to supplement the electrolytes, vitamins and water lost by body energy and sweat in time.
Can pregnant women dance every day
Each pregnant woman has different needs for sports. Generally speaking, as long as dancing is reasonable, it is not only safe, but also beneficial to the health of pregnant women, such as alleviating discomfort during pregnancy, strengthening physical strength, and helping to give birth. However, dancing is not suitable for pregnant women with poor physique or who are not suitable for sports. It is best for expectant mothers to consult relevant doctors before dancing, accept necessary advice, guidance and precautions in combination with their own physical conditions, and choose a suitable dance to reduce or avoid the negative impact of dancing. If you feel unwell during the dance, you should stop immediately and see a doctor in time.
What can I do after dancing
Mistake 1: squat down or sit down to rest!
After dancing, people will feel very tired, especially want to squat or sit down for a rest, but in fact, this is a very wrong practice, because squatting and resting immediately after dancing will hinder the return of blood in the lower body, affect the normal circulation of blood, and make the body function more and more tired.
Drink lots of cold drinks!
After dancing, people will feel thirsty and want to drink water. Some people will drink cold drinks immediately, which is a wrong way to hurt their stomach and body! This is very easy to cause gastrointestinal discomfort, and even diarrhea and abdominal pain. In the process of human movement, our digestive system is in a state of inhibition, and our digestive function is weak. If we suddenly drink a lot of cold drinks, it is very easy to cause gastrointestinal diseases!
Blow the air conditioner and take a cold bath!
When dancing, the blood vessels on the surface of the human skin will expand, the body temperature will rise, and the pores will open to allow sweat and waste products to be discharged. If you go to the air conditioner to take a cold shower immediately, your pores will shrink, and sweat and waste will stay in your body, causing serious harm such as dysfunction and immunity decline.
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