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Do not forget the warm-up and cooldown before the run



Warming up and cooling down are essential for a good workout. And they help make your body ready for more training in the near future.

Always warm up before training

A warm-up does not necessarily mean stretching only. This means that the physical activity you want to perform has a lower intensity. The more intense the training, the longer the warm-up should last.

Warming Up

  • Bleeding and Lubricating the Joints
  • Increase the supply of oxygen and nutrients to your muscles, which causes you to not breath out too easily
  • Prepare your heart for activities to ensure a rapid rise in blood pressure to avoid.

Always cool off after training.

A proper cooldown helps to gradually restore the heart rate and prevent injury. The first part of a good cooldown slows your intensity for a few minutes. The second part extends. Try to keep the stretch for at least 20 seconds.

Cooldowns

  • Increase your heart rate and normalize your breathing gradually When strong activity is suddenly stopped
  • Reduce post-exercise tendency to muscle spasms, cramps and stiffness.

Foam Rollers

A great way to prepare your legs for a run is a short foam roller. It prepares you for the road and is an excellent way to recover after you've covered the miles.

IT Tape Roll

Lie sideways under the thigh with the foam roller. Place your upper leg forward on the floor to level. Roll between knee and hip bone. Spend extra time on all sensitive areas. Repeat this on both sides.

Hamstring / Quad Roller

Sit on both sides with both hamstrings at the same time and hold your body weight behind with your hands. Roll back and forth from your buttocks to your knees. To increase the pressure, lift one leg off the roller. For a quad roller with both thighs facing down, place face down on the roller and hold up your body weight in a forearm plank. Roll back and forth from your hips to your knees. To increase the pressure, lift a thigh off the roller.

Calf Role

Start with both hands behind you, similar to the Achilles tendon roll. Cross your legs by the ankles (or roll one leg at a time) and slowly roll from the bottom of your lower leg (around the Achilles to just below the knee). Turn the contact point slightly to make sure you reach the entire calf. Change the leg position (by crossing the legs in the opposite direction) to roll the other calf.


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