A burden that needs to be rest .. Your guide to muscle recovery after daily abdominal exercises Lifestyle

A tight abdomen, free from flabby and fat gives you a mathematical and attractive look, and enhances the lightness of your movement and the strength of your body, which may encourage you to intensify exercises in order to quickly strengthen the abdominal muscles. Perhaps you think that doing these exercises daily will accelerate the results, but the truth may be completely the opposite. The intense daily exercise of the abdominal muscles may lead to their fatigue and damage instead of strengthening them. This may seem surprising, right? Reading to discover the scientific reasons behind this, and learn about the correct way to build a strong belly muscles without damaging your body.

The effect of excessive pressure on the abdominal muscles

The abdominal muscles are an essential part of the musculoskeletal system, located on the front of the body between the pelvis and ribs. It consists of several muscle groups that work together to support the trunk, that is, the central region of the body, and also contributes greatly to facilitating movement.

The abdominal and back muscles play a pivotal role in stabilizing and supporting the spine, which allows you to perform your daily movements such as sitting, standing, walking and exercising efficiently and stabilizing.

After we reviewed the role of the abdominal muscles and their importance in supporting the body and movement, it is necessary to stop at the negative effects resulting from excessive exercise of these muscles on a daily basis. Exercising extensively and frequently without giving muscles the time for rest may lead to what is known as muscle stress, which is one of the most common injuries as a result of excessive use of the muscle.

Muscle stress occurs when the muscles are exposed to excessive expansion or rupture due to the continuous repetition of the movements without sufficient hospitalization. Anyone can be affected by violent exercises or ignore the importance of rest periods. It usually appears in the form of pain or inflammation in the abdominal area, and the condition may exacerbate to lead to more serious problems such as hernia, as a result of weak abdominal wall due to frequent stress. The hernia is the emergence of a part of the tissues or internal organs through a weak opening or area in the muscle wall, and it is often associated with apparent swelling and pain or a burning sensation in the place of injury.

Other complications are also known as “gradual corrosion” of muscle tissue, a condition that arises when the damage that occurs to muscle fibers exceeds the body’s ability to repair them. This leads to chronic muscle pain, and the matter may develop into a more serious condition known as the “degeneration of receptors”, which is caused by significant damage to the muscle fibers, which leads to the release of its contents in the bloodstream. This condition can cause serious complications, the most prominent of which is kidney failure, which makes it an issue that should not be underestimated.

Therefore, moderation in exercise, attention to comfort and muscle hospitalization are essential to maintaining muscle health and avoid long -term damage.

“Active recovery” is the key to stress prevention

In order not to reach these complications, comfort must be obtained properly after abdominal muscles exercises, rest leads to improved muscle stress and provides the opportunity to recover.

Active recovery is intended to allocate a day to practice very simple activities or exercises, and the goal here is to maintain your activity without the need to follow the usual physical fitness routine, so that you do not let your body reach the levels of severe stress. During the day of recovery, you will stop exercising and replace them with low -density activities.

The active recovery helps your heart, muscles, and nervous system to take a break from intense activity, without leaving your body idle. Simple activity during the day of your comfort helps your body recover and recharge its energy faster, while maintaining blood and muscles active.

Here you should know that your muscles recover during rest, as it allows periods of comfort the opportunity to rebuild muscle tissue. Through active recovery, you help the muscles to recover faster, because practicing simple activity enables the muscles to obtain a more healthy blood flow, which reduces their stress and maintains their flexibility.

The best simple exercises that you can practice during the day of rest are those that are low -severity and enjoyable at the same time, such as: walking, slow running, cycling, dance, rowing.

It would be better not to exercise during the rest day, if you are injured during exercise or you feel pain. Here, you can get a full day of comfort, to allow your body to recover by using all its resources and energy to calm the pain and treat injuries.

How to strengthen the abdominal muscles without harm?

Many think that achieving noticeable results of exercise necessarily requires resorting to expensive food supplements. Although some supplements may be useful in some cases, the real results are achieved only by paying attention to the basic factors that support the body and help it hospitalize.

1. The balanced diet:

Nutrition plays a fundamental role in promoting sporting performance and speeding up muscle recovery. During exercise, muscle fibers are damaged, and protein is one of the essential elements that help rebuild these fibers. The combination of protein and carbohydrates also contributes to improving the process of recovery and improving muscle efficiency.

2. Maintaining hydration:

Drought weakens the ability of the muscles to recover, especially when exercising in hot or wet atmosphere. Therefore, it is necessary to drink sufficient amounts of water before, during and after exercise to ensure the work of the muscles properly and accelerate their recovery.

3. Cherry juice:

Several studies have shown that eating cherry juice can help reduce infections and relieve muscle pain after exercise. It was also found that the muscles recover at a faster pace when it consumes juice for several consecutive days before exercise.

4. Good sleep:

Sleeping is a vital factory in the process of muscle repair. Sleep deprivation negatively affects the production of hormones responsible for muscle growth, and weakens the body’s ability to deal with infections resulting from exercise.

5. Comfort and active recovery:

Taking a day of complete rest or practicing light activities within what is known as active recovery, gives the body the opportunity to rebuild its muscle tissues and restore its energy. After this day, you will be more ready to return to your sports routine efficiently and safely.

Attention to these basics will help you strengthen your muscles and achieve your sports goals in a healthy and safe way, without the need to spend huge sums on supplements