Of all the elements of the training menu, most often ignored is probably the recharge time. And it is understandable: you have warmed up, doing strength work and launched cardio. Depending on everything that works with more charging exercises, regardless of ease or aggression may seem excessive.
However, from the drop in your heart rate to the oxygenation of your muscles, there are many reasons why you should devote part of your cooling training. If you don’t know where to start, try these eight exercises.
1. Light and low impact cardio
It is the simplest recharging time of all. After your training session, perform three to five minutes from low intensity cardio such as walking, rowing or cycling.
If possible, try to avoid high impact exercises such as running or jogging like a recharge time: the impact exerts pressure on your joints which tend to show you rather than refresh yourself.
2. Yoga plex
https://www.youtube.com/watch?v=QWQ2A4NU9CG
- Suppose a push -up position: the hands and balls of your feet on the ground – both to the width of the shoulders – the body directly 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, assuming the dog posture down. Here for two deep breaths.
- Mount your right foot forward, placing it on the floor just to the right of your right hand. Your knee should be stacked above your ankle. If your hip mobility is limited, just take your leg with your hand and go forward.
- Adjust the left leg and pour your hips to the ground as much as possible, and hold two deep breaths.
- Back to Downward Dog. Here for two deep breaths.
- Repeat the sequence above, this time by passing your left foot forward, breathing deep into each posture. Once you have finished the whole series on both sides, come back in a standing position, then repeat, passing throughout the Plex yoga – both sides – a total of four to five times.
3. Prence and torsion
- From a push-up position, mount your right foot forward and place it on the floor to the right of your right hand (your right knee must be near your right shoulder).
- Set the left leg as much as possible and keep it there throughout the movement. Contract your muscles of the right gluteus.
- Reach your right hand under your body as if you were trying to touch something on the floor near your left hip.
- Reach your right hand upwards and towards the return behind you, extending your fingers to the ceiling. Pull your right shoulder blade towards your spine.
- Perform 10 repetitions, switching the sides and repeat.
4. Static stretching
Static stretching is when you gradually stretch a muscle and maintain it for an extended period. They are useful for improving flexibility and cooling after a training session.
Hold everything – or all – positions in the yoga plex sequence (slit, dog down, front turn) for 30 to 60 seconds. These movements can be some of the most effective charging exercises if you breathe completely while trying to deepen in stretching at each expiration.
But if you feel tight in other muscle groups, such as your shoulders, spend a little time stretching in the parts of your body.
5. Variations of reverse hamstrings and groin
- Place a carpet on the floor with one of its edges touching the foot of a wall. Sit on your carpet facing the wall.
- Lie on the carpet, lifting your legs so that the back of your calves, your thighs and your heels is in a hurry against the wall (it seems that you are “seated” on the wall on the floor).
- Keep your head, upper back and sacrum in contact with the floor, and your legs and buttocks against the wall, straighten your knees and flex your feet as much as possible. (If you cannot keep your buttocks against the wall with the sacrum on the floor, slide a few centimeters from the wall.)
- Hold up to three minutes, then spread your legs in an overlap (as wide as possible) and repeat.
6. Wall knee rocks
- Slide back the position described above so that you can place the soles of your feet on the wall with your knees and your hips at 90 folded degrees.
- Rocke your knees slowly on the left and right, stretching the lower back and hips. Continue, going slowly side by side, up to three minutes.
- Lie flat on your back in a quiet place and close your eyes.
- Focus on your breathing, observing the speed and depth of each breathing without modifying it in any way.
- With each expiration, relax more deeply in the ground.
- If your mind wanders, refocus on your breath.
- Continue up to 10 minutes.
8. Static static static pupil
- Lie on your back with the lower legs raised on a chair, a sofa, an Ottoman or an aerobic step. There should be 90 -degree angles between your hips and your spine, and between your lower and upper legs.
- While in the static back position, stretch and inters into your hands in the center of your chest.
- Keeping your straight elbows, lower your arms above, trying to touch the floor with the sides of the thumb of your hands.
- Reverse the movement and repeat for two to three series of 20 to 30 repetitions.
- Once you have finished the sweaters, stay in static back position for five to seven more minutes.
Why are the charging exercises important
Cooling may not burn a lot of calories or develop a lot of muscle, but that doesn’t mean you have to jump it. Here is what effective charging times allow you.
1. They oxygenate your body
An intense exercise increases the demand for oxygen muscles. While you are exercising, freshly oxygenated blood, carried by the force of your beating heart, rushes into your muscles. For the return trip, it is the repeated pumping of your muscles which brings the dis-oxygenated blood to your heart and your lungs.
When you don’t know your charging exercises after training, you close the muscle pump. This causes blood to pool in your ends and can even deprive your oxygen brain, leading to dizziness and, in extreme cases, to the loss of consciousness. (If you’ve already felt dizzy in the shower after a training session, that’s probably why.)
The cooling prolongs the duration of the muscle pump, pushing the blood towards the brain and allowing the freshly oxygenated blood to return to your muscles.
2. They relaunch recovery
Training does not make you stronger – recover after training. Put a difficult strength or cardio session and your muscles, tendons and connective fabrics occur Minor damage – Microscopic tears – that your body then blurs to repair. Obtaining 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 for stretching
Have you ever noticed how fast the morning grinning dissipates after an easy walk or some light stretching? The movement brings warmth and liquid in muscles and connective tissues, making them longer, softer and more flexible. This is doubly true after intense training.
There is therefore no better time to stretch your muscles than after a difficult exercise session. The amplitude of movements in your joints is at its peak, so you can probably extend more in difficult stretches, with a minimum risk of injury.
4. They relieved stress
The chronic work, the family and the stress of life often put us in an almost continuous “combat or theft” state: the beating heart, the sweaty palms, shallow breathing.
By reducing your level of effort, focusing on breathing deeply, slowing down your heart rate, even closing your eyes and cleaning your mind after a difficult training session, all stimulate the opposite, parasympathetic, “rest, repair and digest” your nervous system, a deeply calm state that helps us find greater clarity and a greater peace.
