Three recommended methods to deal with rib muscle strain

　　Muscle strains should be treated promptly, otherwise they may lead to more serious consequences! When we exercise, ribs appear What to do if you have a muscle strain ? Which methods can help you treat the strained area well? The editor will explain it to you in detail!

　　What to do if your rib muscles are strained

　　1. Relax your muscles. When a muscle strain occurs, the activity that caused the strain should be stopped immediately. A muscle strain is actually a break in the muscle fiber, so if you continue to exercise after a muscle strain, the crack will get bigger and bigger, eventually causing serious injury.

　　2. Ice the muscles. Ice can help reduce swelling and reduce pain. Find a larger grocery bag, fill it with ice cubes, and wrap it in a thin towel to prevent skin Injury from direct contact with ice. Apply an ice pack to the sore area for 20 minutes, several times a day, and the swelling will slowly subside.

　　3. Take painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDS), such as aspirin and ibuprofen, provide pain relief so you can move more freely. Of course, the medication must be taken according to the prescribed dosage. In addition, children should not take aspirin.

　　How to build muscles (ribs)

　　Compound push-ups (horizontal, incline, decline)

　　1. Standard push-ups ——Place your hands on the ground shoulder-width apart, straighten your legs and back, put your feet together, straighten your arms, and lock your elbow joints. Look forward, not at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push up in a controlled manner to return to the starting position. Pay attention to the rhythm of your movements.

　　2. Incline push-ups ——Place both hands on a bench 50-70 cm high. Lower your body until your chest is parallel to your hands, and then push yourself up. This exercise mainly trains the lower chest muscles. In addition to the bench, you can also do it with your hands on a fitness ball, which is more difficult because more muscles will be involved in the movement to maintain balance, including the waist and abdominal muscles.

　　3. Decline push-ups ——Place your feet on the bench for support and place your hands on the ground. Lower your body until your chest almost touches the floor and then push up. This training method mainly targets the upper part of the chest muscles and the front of the shoulder muscles. You can also use a fitness ball instead to increase the participation of the trunk muscles.

　　Power push-ups

　　The starting position is the same as a standard push-up, but while your right hand is on the ground, your left hand is placed on a support approximately 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, and then use explosive force to push yourself up so that your hands are briefly in the air. When your hands are in the air, turn your body slightly to the left, so that your left hand falls on the ground and your right hand falls on the support.

　　Push-ups and twists

　　The starting position is the same as a standard push-up. After supporting the body and straightening the arms, rotate the body to the right, raise the right arm, and at the same time Eye Also follow the movement of your right arm and look upward to the right. After a brief pause, return to the starting position and switch to the other side.

　　What to pay attention to when exercising muscles

　　1. Do muscle exercises every other day

　　Muscle exercise is most afraid of force and pauses. Muscles are easily injured if you force yourself. Similarly, after 2 to 3 days, if there is no stimulation from exercise, the effect of exercise in the previous period will gradually fade away. Therefore, muscle exercises can generally be performed every other day.

　　For those who have exercise time three times a week, they can divide the body into several combinations for exercise, one large muscle group plus one small muscle group each time, and train each muscle group thoroughly. For example, you can exercise the chest muscles and triceps on Monday, exercise the back muscles and biceps on Wednesday, exercise the leg and shoulder muscles on Friday, and rest on Tuesday, Thursday, and Saturday to allow the muscles to get sufficient rest and nutritional supplements.

　　2. Muscles should be trained alternately

　　The development of muscle strength and volume is closely related to training intensity, and alternating exercises are more conducive to the growth of muscle volume and strength.

　　For example, in the bench press and tricep pushdown exercises, the triceps are the prime mover. Practitioners can do triceps push-down exercises immediately after finishing the bench press, which can overcome 30 kilograms of resistance. If he completes a set of standing elbow flexion and extension exercises between the two sets of exercises, he will be able to overcome 34 kilograms of resistance when doing push-down exercises, because the tired triceps have recovered to a certain extent. If the trainer intends to continuously stimulate the same muscle, he must pay attention to the fact that the recovery interval must be sufficient.