Cool down after training and its main exercises.

As you already know, our dear readers, any physical training in sports, and especially in such traumatic disciplines as bodybuilding and powerlifting, where the athlete has to deal with impressive weights and heavy equipment, must consist of four mandatory component phases:

1. a) stretching, warming up and warming up;
2. b) specialized warm-up;
3. c) the main part of the lesson;
4. d) cool down or final part of the workout.

If we have already talked about the first and third phases of any training process simply an incredible number of times, the second part of the above list was also not deprived of much attention, then about the fourth component we somehow touched very little, one might say they completely forgot about it, and very much in vain. Well, in this article we will try to correct this glaring omission, and our main topic today is the final part of any weight training.

We would like to immediately draw your attention to one aspect: what we will now study is equally relevant both for training in the gym and for working with weights at home, and is also relevant for adherents of work-out training. Well, well, we begin...

Just as a warm-up gradually prepares our body, which is at rest, for the upcoming intense physical activity, a cool-down after a workout prepares us for a smooth transition, but now in the opposite direction: from a state of intense work to a calm and relaxed state. Remember our article about rest breaks between approaches, which can be found here. Remember what its main essence is? – minimize sharp jumps and fluctuations in the phases of active work and rest as much as possible! The smoother and more imperceptible this transition is, the better for our health! The same is true here, only in this case we are no longer talking about individual elements of training, such as exercises and approaches, but about the entire lesson as a whole.

So, a cool-down after training smoothly prepares us for the transition to a state of rest, normalizes the heart rate, lowers blood pressure, body temperature, stabilizes our breathing...

In practice, the vast majority of beginners, and sometimes even seasoned athletes, completely ignore this phase of the training process. Some are due to laziness. Others - due to misunderstanding or unwillingness to waste their precious time, in their opinion, “in vain.” Well, a number of people have never even heard of such a component of the training. Why should they change such a wrong attitude towards this matter?

After physical activity, our muscles remain tense for quite some time. Cool down exercises:

1. allow you to bring myofibrils to their original (pre-training) state, thereby increasing their elasticity, mobility, promoting speedy recovery, and preventing all kinds of pain.
2. stabilize the functioning of the cardiovascular system, calm our heart, normalize blood flow, thereby helping you avoid such ailments as hypertension, hypertension and arrhythmia.

1. They fight blood stagnation in the involved muscle groups, thereby saving us from dizziness and loss of consciousness, and also relieve us from muscle cramps.
2. They give you the opportunity to feel psychological pleasure after a well-executed workout.

Cool down after exercise exercise:

We list the main recommended cool-down exercises, which in total should be performed for 10-15 minutes, which is often quite enough to complete your physical activity:

1. light jogging, slowly turning into walking;
2. gradually subsiding work on cardio equipment: bicycle ergometer, stepper, treadmill, elliptical trainer, rowing and others - whatever you like;
3. jumping rope, again with a smooth slowdown;
4. not stressful work with a punching bag;
5. all kinds of exercises for stretching and stretching, preferably the muscle groups involved in the training;
6. elements of self-massage are again most optimal - namely the muscles involved in the exercise;
7. breathing exercises for relaxation.

And remember the main rule of a bodybuilder: the faster and better you can recover, the faster you can start your next workout again; and not the last helper in this is, of course, the hitch we studied today. Never ignore her!

Well, and at the end the promised video:

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And another video on the proposed topic:

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