Sweat profusely and calories were burned after Running Outdoor. Are you satisfied? Not yet. Before ending the body today and then shower and go home, there are important things you need to do: cool down alias cooling by stretching.
If dynamic stretching movements are excellent for heating, stretching with static movements is more suitable for cooling. Here are five stretching moves you can take after exercising to reduce the pain of Jennifer Cohen, fitness and fitness consultant in Los Angeles.
Repeat each stretching motion 2-3 times.
- Seated Hamstring Stretch
Sit on the floor mattress with the position of both legs straight ahead. As far as possible keep the chest position pointing forward and both shoulders to the back, reach for the tip of the toe and hold for 30-45 seconds.
- Quad Stretch
Stand with both legs and arms positioned at your sides. To maintain balance, you may hold on to a chair or table with your left hand and hold your right foot in position behind you. Hold for 30-45 seconds to change with the left foot.
- Shoulder Stretch
While keeping your chest and shoulders back, pull your right arm across the chest until you feel a comfortable enough pull, then hold for 30-45 seconds. Repeat with your left arm.
- Stretch Arm
Stand with both feet, chest forward, and shoulder to back. Stretch your right arm straight up, then drop it behind your head. Use your left arm to keep your elbows in position. Hold this position for 30-45 seconds before then change arm.
- Sky Stretch
Stand with both feet and lift your arms up, as high as you can. Hold this position for 10-15 seconds. Repeat 2-3 times.
Benefits of Cooling
Activities Before and After Workout are very important. When cooling, then you will help the body that originally moves because the exercise becomes quiet again. Exercise makes blood pressure and heart rate increase. Cooling is beneficial to lower blood pressure and your body temperature returns to normal.
If you stop the muscle activity of the body suddenly after an intense exercise, then the body temperature will be cold with a sudden as well. It will cause you pain the next day. Another disadvantage is, this condition will make the sport that you did yesterday to be in vain.
In addition, cooling is also useful to prevent feelings of giddiness and dizziness after exercise. Of course not comfortable if finished exercising, you instead of feeling healthy but even sick. When you stop moving, the muscles keep contracting and tense but the heart rate has slowed down. This is a source of giddy and dizzy, due to not cooling down after exercise.
Stretching you will make the tense muscles become weak and relaxed as the heart rhythm slows. By cooling the body, you regain the same balance before exercising.