قالب وردپرس درنا توس
Home / Fitness and Health / 5 Best Cooldown Exercises – Best Stretch After Workouts

5 Best Cooldown Exercises – Best Stretch After Workouts



If you're doing a hard interval cardio workout, coaches usually recommend that you have a cooldown – a few minutes you've spent at a light pace, with your heart rate slowly returning to normal. After a lift session, most guys just go straight out of the gym (they really want to show their pump as long as it lasts).

However, there is a suitable way to end a strength training session that both initiates the recovery process and improves future performance. It can be called a cooldown, but sports coach Sam Pogue uses the term decompression which better describes the intent. "The muscles are tensed by the concentric movement of lifting," says Pogue. That is, the repeated shortening of the muscles in the upward phase of repetitions leaves the tissue in a tense state. "Decompression exercises help muscles move in peace," he says.

Imagine what makes a training of deadlift or shrug . If you leave the gym immediately after your workout and sit at a desk for the rest of the day, you only increase the tension in your neck, traps, and shoulders, which can cause injury over time. It takes a few minutes to relax the muscles, stimulate blood circulation, increase the hydration of the fascia surrounding them, increase flexibility and stimulate the parasympathetic response of the nervous system ̵

1; the relaxed state that triggers recovery.

  image

Men's Health

Order Now

A Complete Compendium of Fitness Knowledge: Men's Health Encyclopedia of Muscle : The band is full with training routines, helpful training tips, and definitions for just about any term in the gym you've ever wanted to know.

How to Cool Down

  Fit man stretching at the gym.

Getty Images Dougal Waters

If you've wondered where the static stretch is (move into a stretched position and hold it the way you did in the gym class), fit in Your training – the time is now. A decompression series involves holding stretches, but probably not the way you are used to. For efficiency, Pogue recommends more "global" exercises that stretch multiple muscles simultaneously, and also forces you to focus on stability and good biomechanics. Many of these movements are due to yoga and may seem familiar to you.

"Your decompression does not just have to focus on the body parts you worked on that day," says Pogue. "It should work in the most restricted areas." For most, these are the hips and the thoracic spine (also called T-spine), he says. "The ability of T-Spine to rotate affects so much of our movement, whether it's hip flexion, spinal flexion or extension."

Pogue offers the following decompression series you will find in Men's Health Encyclopedia of Muscle to complete your training. Hold each stretch for 15 seconds and breathe deeply in the end position. You should feel your body exhale as you exhale, gently trying to expand your range of motion. Although it is never safe to stretch aggressively, your body can find larger ranges of motion when muscles and joints are warm and lubricated. Since your training has brought the heat up, stretching is most effective if you are trained immediately afterwards. Keep these positions longer as you become more mobile. Stretch one side and repeat the process on the other side.

The EOM Cooldown after training

Kneeling arm thread

  image = "image" class = "Lazyimage Lazyoad" data-src = "https://hips.hearstapps.com /hmg-prod.s3.amazonaws.com/images/140001-cooldown-kneelingarmthread-519-1546630652.jpg?crop=1xw:1xh;center,top&resize=320: * "/> </picture></div>
</p></div>
<p>
			<span class= Mitch Almond

Rising On all fours, with your knees just below your hips and your hands under your shoulders, turn your upper body to the right and stretch your left arm up so far, you can do it by pushing your back into the ground Hold your hips perpendicular to the floor and only move on the spine, if you relax, push your right arm into the floor so you can turn even further.

Floor Scorpion

  image "title =" image "class = "Lazyimage Lazyoad" data-src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/floor-scorpion-1546632100. jpg? crop = 1xw: 1xh; center, top & size = 320: * "/> </picture></div>
</p></div>
<p>
			<span class= Mitch Almond

Lay your head down on the floor and extend your arms 90 degrees to your sides, bend your left knee and lift Get your leg straight up, reach it through your body and place your foot under your right arm, try to bring your knee out so your tibia is upright while your left arm is outstretched. The turn in the hips makes your left shoulder come off the ground, but try to keep it down, breathe and relax to keep your shoulders as flat as possible while actively pushing your left knee out to your side Open hip.

Figure Four Lat Stretch

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws. com / images / 140001-cooldown-figurefour-535-1546631010.jpg? Crop = 1xw: 1xh; center, top & resi ze = 320: * "/> </picture></div>
</p><div><script async src=

Mitch Almond

Sit on the floor and put your right leg in the ground your foot is on the inside of your left thigh, straighten your left leg straight, stretch yours Lower your left leg down and try to hook your index and middle fingers under your Achilles tendon while holding your right arm over your head and toward your left foot. You should feel a strong stretch in your right side.

Hamstring Bow

  image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/ hmg-prod.s3.amazonaws.com/images/hamstring- bow-1546632140.jpg? crop = 1xw: 1xh; center, top & resize = 320: * "/> [19659005(MitchMandel</span>		</p>
</div>
<p class= Get on all fours and then kick your right foot forward and out of the right hand Struggle to pull your shoulder blades back and down (think of the proud chest). Keep your foot and toes flat and stretch your knee as far as you can while pressing your hands into the ground so that your Hips move backwards and you feel a stretch in your thigh muscles, it will feel like you're sliding back onto your right cheek, keep working to maintain your proud chest position.

Shin box with extension

  image "title = "image" class = "Lazyimage Lazyoad" data-src = "https: //hips.hears tapps.com/hmg-prod.s3.amazonaws.com/images/ shin-box-1546632191.jpg? crop = 1xw: 1xh; center, top & resize = 320: * "/> </picture></div>
</p></div>
<p>
			<span class= Mitch Almond

Sit on the ground with your legs bent, one foot in front of you with your knees If you hold this position alone, stretching may be for you enough, but if you can, lower your knees into the ground and extend your hips to lift the foot off the ground (don't do your hands to help) Hold the top position and hold a high Pose with a proud breast.


Source link