For the cramps of several common parts, the following simple disposal methods can be adopted:
If it is a normal toe cramp, sit down immediately, put the cramped toe on the heel of the other foot, hook on the ankle, straighten your knees, and push your toes up and stretch for about a minute. When the muscles are slightly relaxed, you can slowly stand up and pull your legs in a bow. Use your body to press the cramped toes back and forth to make further stretching.
If you cramp the toes in the water , you can first float out of the water, take a deep breath and sink into the water, grab the cramps and toes, force them up, then slowly straighten your knees, let the toes and calves stretch, then slowly swim Disposal on the shore. At this time, do not do violent kicks and water strokes.
When the calf cramps, the calves will contract sharply, the soles of the feet will be straight, and the muscles will be painful. At this time, the calf can be passively stretched in the opposite direction, such as using a bow and arrow, and the cramping leg is gradually pressed down. If I can't stand up, I can let others press the forefoot of the cramped leg and do the stretching of the calf.
When the thigh cramps can't bend, sit down immediately, don't let the legs bear weight, then hug your calves, bend your knees, work hard like a chest stick, wait for the thigh muscles to relax slowly, then lower your calves, squat and press the most Painful thigh area. Remember to apply ice at this time.
When swimming with finger cramps, you should constantly do the hand grip movement, that is, first force the finger into a fist, then quickly open, and force the palm of your hand to the back side. When the arm suddenly cramps, you should hold your fist into your hand, try to bend your elbow as much as possible, then stretch it out and repeat it.
If it is abdominal cramps, you can put a ball on the back, or let someone else carry it, do the anti-bow stretch, and slowly pull the muscles contracted by the abdomen.
Although cramping is usually not a disease, it still causes muscle fiber damage, delayed muscle soreness, and muscle discomfort for several days. If you do not pay attention to it, the muscles will be repeatedly rubbed, which will cause the damage to accumulate and the metabolic products in the body will increase, resulting in the formation of habitual cramps. Therefore, early control, early prevention still needs everyone's attention.
1, usually to enhance physical fitness, pay attention to recovery, do not often participate in the exercise beyond the body's endurance, or let the physical energy excessive consumption. Increase the amount of exercise should not be too urgent, should adhere to the principle of increasing by 10% per week.
2, to prepare for activities before the exercise, not only to do a general warm-up activities, but also according to different items, targeted activation of the muscles of the relevant parts of the body. Especially in cold weather or before swimming outdoors, pay special attention to the muscles that are fully active and easy to cramp.
3, before exercise and exercise should pay attention to timely hydration, do not wait until thirsty to drink; when sweating too much, it is best to drink some sports drinks containing electrolytes.
4, usually pay attention to nutritional balance, pay attention to add calcium, sodium and other elements, you can eat more milk, soy products, etc., and don't forget to add vitamin D, which helps calcium absorption.
5, if the cramps have become normal, long duration, even when not exercising or sleeping at night, often cramps, and no obvious incentives, then you should go to the hospital for symptomatic treatment.
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