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15 good moves to cool down after exercise

BingMag.com 15 good moves to cool down after exercise

Cooling and recovery after exercise is very important and has a great impact on muscle growth, range of motion and reduce pain and injuries. If you do strenuous exercise and put a lot of pressure on your body, this cooling will be much more important.

These exercises have many benefits and can increase blood flow and even put pressure on Reduce the heart and muscles. In addition, you can lower your heart rate, blood pressure and body temperature after exercise so you can better get on with your daily life.

Experts recommend that you cool down for at least 10 minutes and Consider recovery. In this article, we want to review the best exercise exercises to cool the body so that you can do this with more knowledge. We have categorized these exercises into four groups: "for everyone", "after running", "for the elderly" and "for children". Follow us to review these exercises and introduce strategies to increase the effectiveness of exercise and physical activity.

Cooling and recovery exercises for everyone

BingMag.com 15 good moves to cool down after exercise

Do these exercises at a slower pace and with less intensity than your usual exercises. As you cool down, breathe slowly to get oxygen to your muscles, reduce tension, and relax.

Jogging or walking

This is one of the easiest ways to cool down. We suggest running 3 to 5 minutes slowly, then 3 to 5 minutes of brisk or regular walking.

2. "Seated Forward Bend"

To perform this movement:

1. Sit on the floor and stretch your legs in front of your body. The arms should be on the ground next to the body and the palms of the hands.

2. Raise your arms and bend your hips like a hinge to move your torso forward and over your legs.

Place your hands on your toes or on the floor.

4. Stay in this position for 1 minute.

3. "Knee-to-Chest Pose"

To perform this movement:

1. Lie on your back on the floor and bend or extend your left leg.

2. Move the right knee towards the chest and lock the hands on the leg.

3. Hold for 1 minute, then return to the starting position.

4. Do the same for the left foot now.

5. It is best to repeat this 2-3 times on each side of the body.

4. "Reclining Butterfly Pose Movement"

To perform this movement:

1. Lie on your back on the floor, keeping your legs bent so that the soles of your feet are together and your knees are facing out.

2. Now extend your arms at your sides or above your head.

3. Stay in this position for 5 minutes.

5. "Child's Pose"

To perform this movement:

1. First, place your feet and hands on the floor and keep your hips up so that your body is in the shape of a number 8 (like a dog training with its head down). Then kneel on the floor and open your knees.

2. Now straighten your spine, stretch and extend your arms forward. Place the upper body between the thighs, the abdomen should be on the thighs and knees, the big toes on the floor and the hips on the heels.

3. Lay your forehead on the floor, relax your neck, shoulders and arms, and take a deep breath.

Stay in this position for 1 to 3 minutes.

Cooling and recovery exercises after running

BingMag.com 15 good moves to cool down after exercise

Running requires few facilities and is therefore a very good sport for most people. There are a few things to keep in mind before you start running. The following tips can help you do just that.

  • 9 Tips for Runners Newcomers Need to Know
  • Important Tips for Rehydration that Runners Need to Know
  • Everything about starting to run; From supplies to nutrition before running
  • A complete running guide for obese people
  • A complete guide to equipment and clothing suitable for running in cold winter weather

1. "Standing Quadriceps Stretch"

To perform this movement:

1. Stand with your right knee bent at the heel of your foot toward your hips.

2. Hold your ankle with one or both hands.

3. Try to keep your knees in line with each other and stay still.

Hold this position for 30 seconds.

5. Now do the same for the left foot.

6. Do this movement two to three times for each leg.

2. "Downward-Facing Dog"

To perform this movement:

1. Move in a plank position, move your hips up and back and keep your spine straight.

2. Spread your fingers and spread your weight between each hand. Your body should take the shape of the number 8.

3. Now press the soles of your feet to the ground and lift them so that the leg muscles are well stretched.

4. Stay in this position for 1 minute.

  • What is Planck movement and what are the benefits of strengthening the abdominal muscles?

3. "Head-to-Knee Forward Bend"

To perform this movement:

1. While sitting, extend your right foot in front of your body and press the sole of your left foot to your right thigh.

2. Extend your arms up, bend your upper body, and place your chest parallel to your thighs.

3. Bend your hips like a hinge and place your hands on your legs or on the floor.

4. Stay in this position for 1 minute.

5. Now go to the other leg and do the same.

Cooling and recovery exercises for the elderly

BingMag.com 15 good moves to cool down after exercise

Elderly people should be more careful in their choice of exercise and physical activity due to the problems caused by aging, decreased muscle mass, increased fat and damaged joints and bones. In these cases, it is best to consult a doctor and do not do exercises that harm your body or make your problems worse. You can also read the following articles for a better view of senior exercise:

  • Elderly exercise; Misconceptions, Benefits, and All You Need to Know
  • 10 Sit-ups to increase the strength and mobility of the elderly "Standing Forward Bend"

    To perform this movement:

    1. Stand up and bend your upper body slowly.

    2. Stretch your spine and let your head go to the ground. Keep your knees slightly bent.

    3. Put your hands on the floor. You can also hold the opposite elbow with each hand, placing it in front or behind the thigh, or even on the back and waist.

    4. Hold this position for 30 seconds.

    If you can not bring your hands to the ground, you can do the same exercise in a modified way to fit your body. For example, place a chair or sturdy object in front of you and place your hands on it instead of on the floor.

    "Shoulder Stretch"

    To perform this movement:

    1. Sit or stand, raise your right elbow, and place your palms behind your neck or on your spine.

    2. Place your left hand on your right elbow and gently press it so that your right hand is more towards the spine and stretches.

    3. Stay in this position for 30 seconds, then move to the other hand.

    4. You can also bring the right arm from the top of the torso and the left arm from the bottom of the torso, then lock the palms on the spine and pull. Or hold a towel with both hands and pull it up and down.

    3. "Legs-Up-the-Wall Pose"

    To perform this movement:

    1. Sit in front of a wall.

    2. Lie on your back on the floor with your feet flat on the wall.

    Lean your hips against the wall or a few inches away.

    4. The arms can be extended to the side of the body, placed on the abdomen or placed above the head.

    5. Hold this position for 5 minutes.

    4. "Corpse Pose"

    To perform this movement:

    1. Lie on your back on the floor with your arms at your sides. With the palms facing up, spread your legs slightly wider than your hips, and place your toes on either side.

    2. Relax your body and relieve any stiffness or tension inside the body.

    3. Take deep breaths and let your body flatten on the floor and relax a lot.

    4. Stay in this position for 5 minutes or more.

    Cooling and recovery exercises for children

    BingMag.com 15 good moves to cool down after exercise

    Some people may not take children's sports seriously and even consider them a game and a hobby. But exercise is also very important for children and can increase their growth, keep their body ready, strengthen their mood and make them continue to be friends with exercise and physical activity in later life.

    • 10 Easy Exercises for Kids
    • 10 Easy Ways to Increase Your Baby's Height
    • How to Control Obesity and Overweight in Kids?

    Children's sports is not as serious as adult sports, but it still needs some rules and tips. One of these points is to cool down and recover the body after exercise. If your children are into sports and physical activity, remember to do these exercises after their exercise:

    1. "Seated Spinal Twist"

    To perform this movement:

    1. Sit on the floor, straighten your back, extend your legs forward and place your hands on your thighs.

    2. Bend your right knee, cross your right foot over your left foot, and place the sole of your right foot next to your left foot. In fact, you should be sitting on all fours, but your left leg should be long in front of your body.

    3. Now bend the left leg until the sole of the left foot is next to the right hip.

    4. Turn slightly to the right and bring your right arm back and place the palm of your hand on the floor. Then lift your left arm in the air.

    5. Finally, place the left elbow on the right knee. Take a deep breath, exhale, and turn your upper body further to the right. With each inhale and exhale, try to go further to the right. Slowly return to the starting position and do the same for the other side of the body.

    6. You can do this while lying down and holding one leg, which will be easier for children.

    2. "Marching Arm Circles"

    To perform this movement:

    1. Stand, slowly position your arms at arm's length and shoulder height.

    2. Now rotate your arms forward for 8 to 10 repetitions.

    3. Then repeat the same in the opposite direction and backwards.

    3. "Body Shakes"

    To perform this movement:

    1. Slowly shake your right arm, then shake your left arm and finally both arms at the same time.

    2. Now go to the legs and shake the right leg first, then the left leg.

    3. In the next step, shake your head, buttocks and all over your body and shake gently.

    4. Shake every part of your body for 15 seconds. Put the body in a state of recovery and recovery. Although we have explained how to do them, be sure to search for their names on the Internet and see how they work properly by looking at various photos and videos.

    Benefits of cooling and body recovery

    Exercise for cooling and recovery will help your body to recover, gain more flexibility and relax.

    Gradual cooling of your body can help your blood flow. Maintains circulation and prevents them from accumulating in the body's blood vessels. This accumulation may lead to a feeling of lightheadedness and dizziness. These exercises also help bring your body temperature, blood pressure, and heart rate back to normal so you can easily get on with the rest of your day and work.

    In addition, stretching your muscles while still warm can help. Helps reduce the accumulation of lactic acid and prevents the possibility of muscle cramps and dryness. Stretching also relaxes muscles and joints, increasing flexibility, dynamism, and range of motion so you can move better and perform a variety of physical activities.

    All of these benefits improve function. The whole body and its flexibility are efficient and allow you to feel better, rejuvenate, take your physical function to a new level, and also reduce the risk of pain and injury.

    • 16 Scientific Ways to Speed Up Exercise Recovery

    Get help from coaches and sports experts

    Get it, we suggest you get help from a sports coach or consult a specialist doctor.

    Experts can help you prepare a cooling plan according to your body, physical condition and fitness level. . Depending on your physical condition, you may have to make some movements or make small changes to them. If you have an injury, have had certain illnesses before, have had surgery, and no doubt you should ask a specialist to help you exercise and achieve your goals.

    Apart from this, you may be looking for Be that as it may, do more strenuous exercise and actually take your exercise to a higher level. Either way, a coach or doctor can help you get the best results, do the exercises safely and without problems, and enjoy the benefits of exercise without hurting yourself.

    • 12 Common Sports Mistakes That Endanger Your Health

    Concluding remarks

    You can get better results by considering a specific time to gradually cool down after exercise, and Increase the effect of exercise. This will give your body enough time to recover and regenerate energy, reset your body systems, and easily return to your normal routine.

    Remember to have enough energy to cool down, exercise properly, and Run smoothly and carry out this cooling program without exceeding the body's capacity. If you have not mastered a movement or its implementation was putting pressure on your body, avoid doing it and look for another way to avoid injury.

    On days when you felt tired, lacked energy or lacked When you have time, it is better to shorten your exercise program and instead take the time to perform these cooling exercises. These exercises will definitely be more effective and they will give you a feeling of freshness and energy.

    This is just an educational and informational aspect. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: Healthline

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