Eight ways to deal with anterior chest muscle strain

　　Exercising chest muscles can make your body more beautiful, but unscientific exercise can also easily cause chest muscle strain , especially anterior chest muscle strain. So what should be done once the anterior chest muscle is strained? Follow this article to learn some effective treatment methods!

　　What to do if your chest muscles are strained

　　1. Rest! rest! rest! If you feel any unusual pain in a certain part of your body during exercise, stop doing it and relax and rest completely.

　　2. Understand the injury . Gently turn the injured area and do some gentle movements at will to determine which muscles, tendons, and ligaments are painful or injured. This will help you know where to focus therapeutic movements and which movements to avoid during intense exercise.

　　3. Does not increase the burden on the injured area . After identifying the injured area, you should not only avoid doing exercises that affect the injured area, but also pay attention not to increase the burden on the injured area during daily activities. For example, if you have pain in your lower back, do not lift heavy objects, and if you have pain in your feet, avoid running.

　　4. Exercise around the injured area . There are more than 600 muscles in the human body. Therefore, even if you injured 100 muscles, you still have more than 500 muscles that can be trained. All muscles should be exercised to improve your condition. healthy , achieve even development, and at the same time strengthen the main load-bearing femur. There will be muscles around the injury that can be moved by the desired person. For example, if the tibia muscle is injured or takes over, it hinders the entire squatting movement, but it is still allowed to perform a half-squat movement, but it must be done with caution. If there is discomfort during the activity, the entire injured muscle group should be rested.

　　5. Promote local blood circulation . The injured part must be measured very carefully, and a movement can be found that can gently move the injured part. Use this movement to promote blood circulation, replenish fresh nutrients, and remove waste materials.

　　6. Stretch gently . Slowly stretch the injured area, stopping at the slightest resistance, and then try to relax the injured area. When doing this, try to stretch further. When the muscles are stretched and relaxed, more therapeutic blood will flow there, and healing will be faster. However, if you stretch too much, it will lead to the worsening of the wound and even further injury.

　　7. Massage . Gentle massage can directly increase blood flow. You can rub yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows massage give you a massage.

　　8. Ice compress . Thermal effect is often used for long-term recovery and treatment after injury, but cannot be used for on-the-spot treatment. first aid , heating immediately after injury can cause swelling of the injured area and cause further tissue damage. Generally, within 48 hours after injury, applying ice can reduce swelling.

　　How to exercise chest muscles

　　1. Smith machine incline press

　　Number of sets and reps: 2 sets of warm-up + 4 sets of training, the reps of the 4 sets are 6, 6, 8, and 8 respectively.

　　Training preparation: Place a stool tilted upward at 30 to 45 degrees in the center of the Smith machine. Lie on it and push your feet on the ground. Remember, never raise your toes or point your toes to the ground to gain strength, as this can easily cause injury. Grip the barbell with equal shoulder width, and the thumb-circling grip can increase the safety factor and prevent the barbell from falling off. Remember, when we train, safety is the first priority. When you start exerting force, your arms are bent, and the barbell should be at the top of your pectoralis major.

　　Action essentials: Slowly lower the barbell to the chest and pause for a short time. However, the pause we are talking about does not mean that the barbell touches your body. You have to control the barbell with your own strength, and then push the barbell to the point where your arms are straight, that is, when the elbow joint is almost locked. If you really lock your arms, this means that a large part of the weight is acting on your triceps instead of your pectoralis major. Remember the key points and repeat this process.

　　2. Incline dumbbell press

　　Number of groups and times: 3 groups, 10 to 12 times each.

　　Training preparation: Lie on an inclined board that is tilted upward about 20 to 30 degrees. The soles of your feet should be completely close to the ground. Hold a pair of dumbbells at shoulder level.

　　Action essentials: Push the dumbbells up to a position where they are almost touching each other, pause briefly, perform peak contraction, and then slowly lower to the initial position. Pay attention to controlling the dumbbells throughout the entire movement, and do not be greedy for excessive weight, which will affect the training effect.

　　3. Incline rope fly

　　Number of groups and times: 3 groups, 12 to 15 times each.

　　Training preparation: Hold the D-shaped handle and use the two low-position tensioners of the big fly machine. Lie on a sloping board that is tilted upward about 30 to 45 degrees. The soles of your feet should be completely close to the ground, and your head and back should completely lean on the sloping board.

　　Action essentials: Bend your elbows slightly, do not straighten them, use your hands to draw an arc and use the rope to drive the weight to bring the D-shaped handles to your chest, stay briefly, contract at the top, fall slowly, exert force throughout the whole process, control the movement trajectory, stay at the lowest point when the arms and shoulders are at the same level, and then exert force to the peak, and so on.

　　Wonderful recommendation: Take stock of three ways to train chest muscles at home