The most common of all elements in the training menu is the coincidence. And it is understandable: you warmed up, something was done Strength workand turned out some Cardio. After everything that works with more cooldown, no matter how simple or pleasant, it can appear excessively.
From the lowering of your heart rate to the oxygen supply to your muscles, there are many reasons why you should devote some of your training to cool down. If you don’t know where to start, try these eight exercises.
1. Light, cardio with a low expression
This is the simplest cooldown of everyone. Take three to five minutes after your training Cardio with low intensity How goPresent rowingor Ride a bike.
If possible, try to avoid that you will strain a load on your joints with a high impact such as running or jogging as a coal period, which tends to turn on instead of cooling them down.
2. Yoga Plex
https://www.youtube.com/watch?v=QWQ2A4NU9CG
- Take a push-up position: hands and the balls of your feet on the floor bite on the shoulder-wide direct from your heels to the crown of your head.
- Keep your back flat and your arms and legs straight, lift your hips as high as possible, provided that Dog keep down down. Keep for two deep breaths.
- Put your right foot forward and put it on the floor to the right of the right hand. Your knee should be stacked over her ankle. If you Hip mobility If it is limited, just snap your leg with your hand and put it in.
- Submit your left leg and sink your hips on the floor as far as possible and consider two deep breaths.
- Step back to the downward dog. Keep for two deep breaths.
- Repeat the sequence at the top, this time you step your left foot forward and breathe deeply in every attitude. After completing the entire series on both sides, return to a standing position, then repeat them four to five times through the entire yoga plex.
3 .. lungs and twist
- Step by a push-up position from your right foot and put it on the floor to the right of your right hand (your right knee should be near your right shoulder).
- Direct your left leg as far as possible and keep it there throughout the movement. Close your right -wing muscles.
- Reach your right hand under your body as if you were trying to touch something on the floor near your left hips.
- Reach your right hand up and back behind you and expand your fingertips towards the ceiling. Put your right shoulder blade back to your spine.
- Perform 10 repetitions, change the pages and repeat this.
4. Static stretching
Static stretching Is when you gradually stretch a muscle and keep it for a longer period of time. They are useful to improve flexibility and cool after training.
Hold one or all of the positions in the yoga plex sequence (LungePresent Down dogPresent Forward bend) for 30 to 60 seconds. These movements can be some of the most effective cooldowns if you breathe completely with every exhalation while trying to delve into the route.
But if you feel tight in other muscle groups, how Your shouldersSpend some time to extend into these parts of the body.
5. Reversed change and grooming variations
- Place a mat on the floor, one of his edges touching the foot of a wall. Sit on your mat with a view of the wall.
- Lit back on the mat and lift your legs so that the back of your calves, thighs and paragraphs are pressed against the wall (it will look as if you are sitting on the floor on the floor with your back).
- Keep your head, upper back and sacrum into contact with the floor and your legs and the butt against the wall, smooth out your knees and bend your feet as far as possible. (If you cannot keep your butt on the wall with the sacrum on the floor, push yourself a few centimeters away from the wall.)
- If you hold down for up to three minutes, then distribute your legs into a straddle (as wide as possible) and repeat this.
6. Wall knee
- Slide backwards from the position described above so that you can put the soles of the feet on the wall with your knees and hips, both of which are bent 90 degrees.
- Slowly watch your knees on the left and right and stretch your lower back and hips. Go away and slowly go from up to three minutes.
- Lay on your back in a quiet place and close your eyes.
- Concentrate on your breathing and watch the speed and depth of every breath without changing it in any way.
- Relax deeper into the ground with every exhaling.
- If your mind hikes, you calculate your breath.
- Go on for up to 10 minutes.
8. Egoscue static back sweater
- Lie on your back with your lower legs on a chair, a couch, an Ottoman or aerobic step. There should be a 90-degree angle between their hips and their spine and between their lower legs and upper legs.
- Extend your hands in the static back position over the middle of your chest and connect it.
- Keep your elbows straight, lower your arms over head and try to touch the floor with the thumb sites of your hands.
- Conversely, and repeat two to three sets of 20 to 30 repetitions.
- After completing the sweater, stay in the static back position for five to seven minutes.
Why drain exercises are important are important
Cooling cannot burn a lot of calories or build a lot of muscles, but that doesn’t mean you should skip it. Here is what effective cooldown times you get.
1. You oxygen your body oxygen
Intensive movement increases Demand of the muscles for oxygen. As you train, fresh oxygen -containing blood that is carried by the power of your striking heart plunges into your muscles. For the return journey, it is the repeated pumping of your muscles that drives the deer oxygenated blood back towards the heart and lungs.
If you skip your drain exercises after training, complete the muscle pump. This means that blood reduces in its extremities and can even withdraw from your oxygen brain, which leads to drowsiness and in extreme cases the loss of consciousness. (If you have ever been dizzy in the shower after training, this is probably the reason.)
The cooling extends the duration of the muscle pump, presses the blood back to the brain and lets fresh oxygen blood return to your muscles.
2. You jump with the recovery
The training doesn’t make you stronger – Relaxation after training does. Use a difficult force or cardio meeting and your muscles, tendons and connective tissue minor damage – Microscopic tears – that then repairs your body. If you bring fresh blood to damaged muscles after hard training, you can start this process faster so that you are ready for your next training.
3. They offer an optimal window for stretching
Always note how quickly the can of the morning after a slight walk or a couple will come loose Light expansion? Movement brings warmth and liquid in muscles and connective tissue, making them longer, softer and flatter. This is twice true after intensive training.
So there is no better time to stretch your muscles than after a hard training session. The scope of movement in your joints is at the peak, so that you can probably extend further in difficult routes, with a minimal risk of injury.
4. They relieve stress
Chronic work, family and stress of life often bring us to an almost continuous “fighting or flight” stone: hammering heart, sweaty palms, flat breath.
Reduce your level of expenditure, concentrate on breathing deeply, slow down your heart rate, even close your eyes and to clear your mind after a challenging training, the opposite, parasympathetic, “calm, repair and digestion” from your nervous system, a deeply quiet state that helps us find more clarity and peace.
