1. What should I do if my legs are sore after dancing
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.
Static extension
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.
Massage Leg
Massage repeatedly from top to bottom on the front inner side and front outer side of the thigh.
Shake your legs
When standing or sitting, the leg muscles relax and shake, and the ankle joint can move up, down, left and right in a circular manner.
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. Why does the body ache after dancing
First of all, I want to explain why my body hurts after dancing. Muscle soreness after dancing is due to a large amount of lactic acid produced in the body during training. When the lactic acid produced by human exercise is greater than the lactic acid consumed by the human body, the lactic acid will hinder the circulation of blood and eventually form muscle soreness. However, this is a normal phenomenon. Because the lactic acid produced by exercise only gives people a painful feeling, it will disappear automatically in about 5 days without continuing exercise. If you continue to exercise, it can be eliminated in 2 to 3 days.
3. Diet after dancing
Dance before dinner
If you are hungry after every dance, try scheduling your dance time before dinner. In this way, you can re inject heat into your body without taking in too much extra heat.
Reasonable ratio of protein and carbohydrate
If you need to supplement some energy after exercise, the ratio of carbohydrate to protein should be 4:1. For example, a person weighing 140 pounds can eat 70 grams of carbohydrates and about 18 grams of protein after exercising for more than an hour.
Drink milk
Low fat milk is another excellent restorative food. In addition, the study also found that the use of dairy products, especially low-fat chocolate milk, to restore physical strength is greater than traditional sports drinks.
What not to do after dancing
1. Do not smoke immediately.
Smoking immediately after dancing will mix a lot of smoke into the air in the lungs, which will reduce oxygen on the one hand and cause chest tightness, asthma, dizziness and fatigue due to insufficient oxygen supply on the other.
Some data show that smoking is more dangerous when the body is tired than usual.
2. Don’t take a bath right away.
When dancing, a large amount of blood in the body is distributed in the limbs and body surface. Once dancing stops, the increased blood volume will last for a period of time.
At this time, if you take a bath immediately, it is easy to cause too much blood to enter the muscle skin, which will make the blood supply to the heart and brain insufficient.
3. Do not indulge in cold drinks.
After dancing, people lose a lot of water, often feel dry and thirsty, and want to drink water very much. If they drink a lot of cold drinks at this time, it is easy to cause gastrointestinal spasm, abdominal pain, diarrhea and other diseases.
4. It is not advisable to squat and rest.
Because squatting down to rest immediately after dancing is not conducive to the blood reflux of the lower limbs, affects the blood circulation, and easily aggravates the fatigue of the body.
5. Don’t eat at once.
When dancing, the nervous system controls muscle activity, while the nervous system that manages the internal organs of the human body is in a state of inhibition.
At the same time, the blood of the whole body is also in the dancing organs, and the viscera are less. Eating at this time will increase the burden of digestive organs.
Precautions for dancing
It is better to control the time of each dance at 1-2 hours. If the time is too long, the body will be too tired, and the fitness effect will decline. If you are crazy about dancing, you can rest for about 20 minutes, kick your legs, move your ankles, bend your waist and so on, to relieve your tense muscles.
Master the intensity of dancing. Slow three and slow four are not strong, so there is no need to warm up. Fast four, fast three and other dance exercises are more intense, which will lead to shortness of breath, accelerated heart rate and sudden rise of blood pressure, which may induce or aggravate cardiovascular diseases. Therefore, dancers should pay attention to gradual progress from slow to urgent, from slow to fast. Before jumping, fully prepare the ankle, knee, hip, shoulder and other joints, and do stretching exercises for a few minutes, so as to avoid sports injury. If you sprain carelessly, you should apply cold compress first, and then take corresponding treatment.
When dancing, you should choose a spacious and fresh venue, and there should not be too many people. Because when dancing, the brain is excited, the blood flow speed is accelerated, the heart load is increased, and the oxygen consumption of the human body is increased, fresh air is particularly important for the fitness effect.
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