Unfortunately, athletes often don't cool down. And this is very important. Find out the hitch secrets that iron sports pros hide. If most athletes spend enough time to warm up, then the cool down is often ignored. Today you can check out tips and exercises for cooling down after a workout. We will also tell you how a cool down is beneficial, and you will understand that it is just as important as a warm-up.
Benefits of hitching after a workout
Many athletes do not see the benefit of doing a cool down and ignore it for this reason. Moreover, this is characteristic even of athletes with experience, and not just beginners.
During strength training, you do a lot of work. This forces all the systems of the body to work at full capacity, and if you go home immediately after completing the last repetition, then your condition will be poor. This is due to the fact that a large amount of blood will remain in the muscle tissues, which will lead to starvation of other organs and the brain. This fact is one of the causes of nausea and dizziness after exercise.
With the help of a hitch, you smooth out the transition of the work of all body systems from intensive to normal. This reduces the stress on your heart, heart rate, blood pressure and body temperature. At the same time, metabolites, such as lactic acid, are actively removed from the muscle tissues. By the way, this substance serves as a source of energy for slow fibers, which work during low-intensity training. So, among the main advantages of a hitch, the following points should be highlighted:
- The pulse rate, blood pressure and body temperature decrease to normal values.
- The load on the heart is reduced.
- The central nervous system prepares itself for work at rest.
- Reduced post-workout pain in the muscles.
- The psyche and body relax after powerful loads.
What kind of cool-down exercises?
The cool down should be done immediately after the completion of the main training and consists of two phases:
- Transferring the systems to normal mode.
- Stretching muscles to improve blood flow and accelerate the elimination of metabolites from tissues.
During the first phase, you can use light jogging with a smooth transition to slow walking, exercises with a skipping rope at a slow pace, an exercise bike, etc. The duration of the first phase is from 5 to 10 minutes and during this period of time you should have time to catch your breath and cool down.
In the second phase, you need to do exercises that will stretch the muscles well. At the same time, you cannot perform them in jerks or pull them until they hurt. The static muscle tension should continue for 15 to 45 seconds. You can use the following as stretching exercises.
Exercise 1
Sit on the ground and close your feet. After that, begin to slowly press on the knee joints and feel the degree of tension in the thigh muscles.
Exercise 2
Lie on the ground with your back down with your right leg extended and your left knee bent. Take the knee of your left leg with your right hand and pull it down. In this case, the left hand should be pulled to the side. Press your shoulders into the ground to feel the stretch in your back muscles. Repeat on the other side.
Exercise # 3
Lie on the ground with your stomach down. Raise slightly on bent arms and lift your ribcage off the ground. Bring your shoulders back as far as possible, stretching your abs.
Exercise 4
Kneel with one hand extended forward and the other back. Lower your shoulders as low as possible to stretch your back muscles. Repeat on the other side.
Exercise # 5
Take a small step forward, then start pulling the toe of your back leg up. You should feel the tension in your calves while doing this.
There are a lot of cool-down exercises, but for a start, the ones described above will be enough for you. Do them in two or three sets.
For more information on the role and performance of the post-workout cool-down, see here:
