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Of all the elements in the training menu, the most often ignored is probably cooling. And it is understandable: you have warmed yourself, made some strength workAnd it came out of something cardio. Following all that work with more cooling exercises, no matter how easy or pleasant, may seem excessive.
However, from reducing your heart rate to oxygenate your muscles, there are many reasons why you must dedicate a part of your training to cool. If you don’t know where to start, try these eight exercises.
1. Light, Low Impact Cardio
This is the simplest cooling of all. After your training, perform three to five minutes of Low intensity cardio as walking, rowingeither cycling.
If possible, try to avoid the high impact exercise such as running or jogging as a cooling: the impact exerts a tension in its joints that tends to accelerate it instead of cooling it.
2. Yoga plex
https://www.youtube.com/watch?v=qwq2a4nu9cg
- Assume a flexion position: hands and ball balls on the floor, both to the width of the shoulders, to the body directly from the heels to the crown of the head.
- Keeping your back flat and arms and legs straight, lift your hips as high as possible, assuming the descending dog posture. Hold for two deep breaths.
- Pass your right foot forward, placing it on the right floor to the right of your right hand. Your knee must be stacked above your ankle. Yes hip mobility It is limited, simply grabs the leg with your hand and take it.
- End up the left leg and have your hips on the ground as much as possible, and hold two deep breaths.
- Back to the descending dog. Hold for two deep breaths.
- Repeat the previous sequence, this time treading your left foot forward, breathing deeply in each posture. After completing the entire series on both sides, return to a standing position, then repeat, running throughout the yoga plex, both sides, a total of four to five times.
3. Lunge and twist
- From a flexion position, step on the right foot forward and put it on the floor to the right of your right hand (your right knee must be close to your right shoulder).
- Straighten the left leg as much as possible and keep it there throughout the movement. Contract the correct buttock muscles.
- He arrives on his right hand under his body as if trying to touch something on the floor near his left hip.
- Go to your right hand up and back behind you, extending your fingers to the ceiling. Throw your right shoulder blade towards your spine.
- Make 10 repetitions, change the sides and repeat.
4. Static stretching
Static stretching It is when a muscle gradually stretches and keeps it for a prolonged period of time. They are useful to improve flexibility and cooling after training.
Maintain anyone, or all, of the positions in the Yoga Plex sequence (thrust, Dog down, Front curve) for 30 to 60 seconds. These movements can be some of the most effective cooling exercises if you breathe completely while trying to deepen the section in each exhalation.
But if you feel tension in any other muscle group, such as Your shouldersSpend time stretching in those parts of your body.
5. Inverted variations of the hamstring and the stretching of the groin
- Place a mat on the floor with one of its edges touching the foot of a wall. Sit in your mat in front of the wall.
- Lie on the mat, raising your legs so that the back of the calves, thighs and heels are pressed against the wall (it will be seen as if you were “sitting” on the wall with your back on the floor).
- Keeping the head, the top of the back and the sacrum in contact with the floor, and the legs and the butt against the wall, straightened the knees and flex their feet as much as possible. (If you cannot keep your butt against the wall with the sacrum on the floor, slide a few inches from the wall).
- Keep up to three minutes, then extend the legs in a Straddle (as wide as possible) and repeat.
6. Wall knee rocks
- Slide back from the position described above so you can place the soles of your feet on the wall with your knees and hips, both dubbed 90 degrees.
- Slowly balance the knees to the left and to the right, stretching the lower back and hips. Continue, slowly going from side to side, for up to three minutes.
- Lie on your back in a quiet place and close your eyes.
- Grant in your breathing, observing the speed and depth of each breath without altering it in any way.
- In each exhalation, relax more deeply on the floor.
- If your mind wanders your breath.
- Continue for up to 10 minutes.
8. Egoscue static back pibs
- Lie on your back with the bottom of the high legs in a chair, sofa, otomano or aerobic passage. There must be 90 degree angles between the hips and the spine, and between the lower and upper legs.
- While he is in the static support position, extend and intertwine his hands on the center of his chest.
- Keeping the straight elbows, lower your arms over the head, trying to touch the floor with the sides of the thumb of your hands.
- Invest the movement and repeat for two to three series of 20 to 30 repetitions.
- After completing the jerseys, remain in the static setback position for five to seven more minutes.
Why are cooling exercises important
Cooling may not burn many calories or develop a lot of muscle, but that does not mean that it should omit it. This is what effective cooling caught you.
1. They oxygen your body
Intense exercise increases The demand for oxygen muscles. While exercising, freshly oxygenated blood, transported by the force of its heartbeat, is rushed to the muscles. For the return trip, it is the repeated pumping of the muscles that drives the deoxygenated blood towards its heart and lungs.
When you skip your cooling exercises after training, turn off the muscular pump. This makes blood accumulate in its limbs, and can even deprive its oxygen brain, leading to stunning and, in extreme cases, loss of consciousness. (If you have ever felt dizzy in the shower after training, it is probably because of that).
Cooling down extends the duration of the muscle pump, pushing the blood into the brain and allowing freshly oxygenated blood to return to the muscles.
2. They accelerate recovery
Exercise does not make you stronger – recovering after training does. Put a hard resistance or a cardiovascular session and its muscles, tendons and connective tissues incur Minor damage – Microscopic tears – that your body then rushes to repair. Getting fresh blood in damaged muscles after hard training helps start this process faster, so you are ready for your next training.
3. They provide an optimal window to stretch
Have you ever notice how fast the morning crunch dissipates after an easy walk or a couple of Light stretch? The movement carries heat and liquid to muscles and connective tissue, making them longer, softer and more flexible. This is doubly true after intense training.
Therefore, there is no better time to stretch the muscles than after a hard exercise session. The range of movement in its joints is in its peak, so it can probably spread more in difficult stretching, with a minimum risk of injuries.
4. Relieve stress
Chronic work, family and life stress often put us in a state of “struggle or escape” almost continuous: beaten heart, sweaty palms, surface breathing.
Reduce your level of effort, focus on breathing deeply, slow down your heart rate, even close your eyes and clear your mind after challenging training, everything stimulates the opposite, parasympathetic, “rest, repairs and digest” the response of your nervous system, a deeply quiet state that helps us find greater clarity and peace.
