Of all the articles in the training menu, most often ignored is probably coordination. And it’s understandable: you have warmed up, you did some hard work and cheated some cardio. After all that work with more attached exercises, no matter how easy or pleasant, it may seem superfluous.
However, from lowering your heartbeat to oxygenation of your muscles, there are many reasons why you should devote some of your workout to cool. If you don’t know where to start, try these eight exercises.
1. Low -impact cardio with low
This is the simplest union for everyone. After your workout, perform three to five minutes of low -intensity cardio such as walking, rowing or cycling.
If possible, try to avoid high -impact exercises such as running or running as a community: the impact sets a strain on your joints that tend to restore you more than to calm you down.
2. Yoga plex
https://www.youtube.com/watch?v=qwq2a4nu9cg
- Suppose a push position: your hands and balls on the floor-two to the shoulder width-body straight from your heels to the crown of your head.
- Keeping your flat back and your arms and legs straight, raising your hips above, assuming the behavior of falling dogs. Keep it for two deep breaths.
- Open your right foot forward, placing it on the floor just to the right of your right hand. Your knee should accumulate over the ankle. If your hip mobility is limited, just grab your leg with your hand and bring forward.
- Run the left foot and sink your sinks on the floor as much as possible, and hold it for two deep breaths.
- Step back to the dog down. Keep it for two deep breaths.
- Repeat the above sequence, this time walking the left foot forward, taking a deep breath in each behavior. Once you have finished the entire series from both sides, return to a standing position, then repeat, running through the entire plex yoga – both sides – four to five times total.
3. Lung and twist
- From a push position, open your right foot forward and place on the floor to the right of your right hand (your right knee should be close to your right shoulder).
- Run your left foot as much as possible and keep it there throughout the movement. Contract your proper glute muscles.
- Reach your right hand under your body as if you try to touch something on the floor near the left hip.
- Reach your right hand up and back behind you, extending the top of your fingers toward the ceiling. Pull the right shoulder blade again toward the spine.
- Perform 10 repetitions, change sides and repeat.
4. Static alignment
Static extension is when gradually stretch a muscle and keep it for an extended period of time. They are useful to improve flexibility and cooling after a drill.
Keep any – or all – from positions in the sequence of yoga plex (lunge, down dog, bend ahead) for 30 to 60 seconds. These movements can be some of the most effective coordination exercises if you breathe completely as you try to deepen in extension at each extraction.
But if you feel tight in any other muscle group, like your shoulders, spend some time lying on those parts of your body.
5. Inverted variations of hamstring and groin extension
- Place a mattress on the floor with one of its edges touching the foot of a wall. Sit on your mattress in front of the wall.
- Lie back on the mattress, raising your feet so that the backs of calves, thighs and heel are crushed against the wall (it will look like you are “sitting” on the wall with your back on the floor).
- Holding the head, upper back and sacrum in contact with the floor, and the legs and butt against the wall, straighten the knees and bend your legs as much as possible. (If you can’t hold the butt against the wall with the sacrum on the floor, slide a few inches away from the wall.)
- Hold for up to three minutes, then spread your feet on a strap (as wide as possible) and repeat.
6. The knee rocks of the wall
- Slide back from the position described above so that you put the heels of your legs on the knee with the knees and the two 90 degrees bent.
- Slowly knock your knees left and right, stretching the bottom of your back and hips. Continue, slowly go 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 breath without changing it in any way.
- In each extraction, relax deeper into the floor.
- If your mind wanders, focus on your breath.
- Continue up to 10 minutes.
8. PULOVERS STATIC BACK EGOSCUE
- Lie on your back with your lower legs raised in a chair, bed, osman or aerobic step. There should be 90 degrees angles between the spine and spine, and between your lower and upper legs.
- While in the static back position, stretch and combine your hands over the center of your chest.
- Keeping your elbows straight, lowering your arms up, trying to touch the floor with the sides of the thumb.
- Return the movement and repeat for two to three groups from 20 to 30 reps.
- Once you have finished pullovers, stay in the static back position for five to seven minutes.
Why are co -ordination exercises important
Cooling down may not burn too many calories or build a lot of muscle, but that does not mean you have to pass it on. Here’s what effective co -ordination you get.
1. They oxygen your body
Intensive exercise increases the demand of muscle for oxygen. As you exercise, fresh oxygenated blood, performed by the strength of your beating heart, rushes into your muscles. For the return journey, it is the repeated pumping of your muscles that directs de-oxygenated blood back to your heart and lungs.
When you pass your post -training exercises, you close the muscular pump. This causes blood to accumulate in your extremities, and can even deprive your brain from oxygen, leading to light and, in extreme cases, loss of consciousness. (If you ever felt dizziness in the shower after a workout, that’s probably why.)
Cooling down extends the duration of the muscular pump, pushing the blood back to the brain and allowing fresh oxygenated blood to return to your muscles.
2. They start recovery
Work outside does not make you stronger – recovering after a workout. Put a harsh strength or cardio session and your muscles, tendons and connective tissue suffer minor damage – microscopic tears – which your body then collides to repair. Getting fresh blood in the damaged muscles after a difficult workout helps start this process faster, so you are ready for your next exercise.
3 They offer an optimal window for alignment
Have you ever noticed how quickly the breakfast creation is scattered after an easy walk or some stretches light? Movement brings heat and juice to muscle and connective tissue, making them longer, softer and more reliable. This is double true after an intense exercise.
So there is no better time to extend your muscles than after a difficult session. The range of movement in your joints is at its peak, so you will surely be able to extend further in difficult stretches, with minimal risk of damage.
4. They relieve stress
Chronic work, family and life stress often put us in an almost constant state of “war or flight”: hitting heart, sweaty palm, shallow breath.
Reducing your level of effort, focusing on deep breathing, slowing down your heartbeat, even closing your eyes and cleaning your mind after a challenging exercise all stimulate the opposite, parasimatic, “resting, repair and digestion, a deeply calm state, which helps us find more clarity.
