Maybe coznn without the maximum notion of all the elements in the operating menu. And understand: You warmed and did some PowerfulAnd they cut some cardio. Also follow the excessive visible things, regardless of more convenient or enjoyable.
However, there are many reasons why you need to dedicate your heart speed to the oxygenness of your muscles, to cool your workout. If you do not know where to start, try these eight exercises.
1. Lightly, low-impressive cardio
This is the simplest size of everyone. Follow the three-mins after the training Cardy of low intensity similar walking, rowingor bicycle.
If possible, try to avoid highly impressive exercises such as running or running: Your joints tend to squeeze you rather than cooling you.
2. Yoga plex
https://www.youtube.com/watch?v=qwq2a4nu9cg
- Estimate Push-Up Case: The balls of your arms and legs – your shoulder width – from your body to the crown of your head.
- Raise up to the hip, as much as possible to hold back and hold your hands properly dog. Take two deep breaths.
- Move your right foot forward, immediately place to the right side of your right hand. Your knee should be located on your ankle. If your Hip mobility Limited, just hold your feet with your hand and take it ahead.
- Correct your left leg and sink as much as possible as possible and take two deep breaths.
- Step down to the dog. Take two deep breaths.
- Repeat the above sequence this time move your left leg forward, breathe in each case. After you have finished the whole series on both sides, turn to the permanent state, then go through the entire Yoga Plex – four times more from both sides.
3. Lunj and twisting
- From a rough position, move your right leg forward and place to the right side of your right knee (your right knee should be close to your right shoulder).
- Correct your left leg as much as possible and hold it there. Have a contract with your right bright muscles.
- Pour your right hand under your body, as if trying to touch something on your floor on your floor.
- Right your back to your right hand and back to the ceiling. Pull your right shoulder towards your spine.
- 10 reps, change their heads and repeat.
4. Static stretching
Static extension If you slowly extend the muscle and hold it for a long time. They are useful for improving flexibility and cooling after training.
Hold the positions in the yoga plex sequence (hay, dog, to bend forward) For 60 seconds. These actions can be the most effective right practical exercise if these actions breathe completely in the exhale breathing.
But if you feel compressing yourself in other muscle groups, the same Your shoulderSpend a little time to those parts of your body.
5
- Place the ground with one of the edges that go on the hide of the wall. Sit in your place where you look at the wall.
- Lie down on the fabric, then the back of your calves, thighs and henels is clicked on the wall
- Contact your head, with upper back and water, contact the wall, legs, your legs, correct your knee and flexible as possible. (If you can’t invade the wall with the floor a few inches from the wall.)
- Hold for three minutes, then repeat your legs to the tube (as wider as possible) and repeat.
6. Wall knee rocks
- Turn the position described above, so you can place your feet on the wall with your legs, the two of you are 90 degrees to the other.
- Gradually back and hips, slowly shake your lap and right hand side. Continue, gradually looking at the side and for three minutes.
- Lay in a quiet place and close your eyes.
- Notice your breathing without changing the speed and depth of each breath.
- Rest deeply in each genealogue.
- Pay attention to your breath if your mind is breathing.
- Continue up to 10 minutes.
8. Egnocure static rear fonders
- Lift with your lower legs to the department, couch, Ottoman or aerobic stage. In the middle of 90 degrees, the hip and your spine and the lower and upper legs.
- When it is in static back position, pass your hand to the center of your chest and stir.
- Try to hold your elbows properly, try touching the floor with your hands thumb.
- Change the movement and repeat for two sets of 20 to 30.
- Stay in a static back in a static rear after seven minutes after completing the money received.
Why do Koamud exercise important
Cooling may not like a lot of calories or build muscles, but it doesn’t mean you miss it. Here’s what effective cells will bring you.
1. They hassle your body
An interesting exercise increases The demand for the muscles to oxygen. If you exercise, as you carry the beaten heart, runs on your muscles. For a return trip, this is the repetition of your muscles that redirect de-oxlored blood depending on your heart and lungs.
You close the muscle pump when you miss out for post-cabbage. It brings blood in your extremes and can lead to oxygen, lead to oxygen, and in extreme cases, loss of mind. (It is for some reason if you have been going to have led in the shower after your rest.).
Cooling expands the duration of the muscle pump, allowing new oxygen blood to push the blood and return to your muscles.
2. They jump-start
Work does not make you stronger – recover after training does. Put the hard force or cardio session and cardio session and muscles, tenders and connective tissues minor harm – Microscopic tears – the afternoon of your body. The delivery of solid blood into damaged muscles will help you start this process faster, so you are ready for your next training.
3. They provide an acceptable window to stretch
Always perceive to walk in the morning or how quickly after a couple of people Light? The movement leads warm and liquid into muscles and connective tissues, makes them farther, soft and more soft. It is twice as correct after the intense training.
So there is no good time to stretch your muscles after difficult exercise. The scope of your joints in your joints can be more severely stretched when the minimum risk of injury is possible.
4. They will relieve stress
Chronic work, family and stress, often leads us to us to close “battle or flight”: state, sweat palms, shallow palms, shallow palms, shallow palms.
Involvement of your effort, slowing your heart, slowing your heart and cutting your mind and crossing your mind, is deeply calm, which helps us to assess clever and peace.
