If possible, avoid high influence, such as running or jogging, as a cooldown. Shock is tension to the joints that tend to repeat you rather than cooling you.

2. Yoga Flex

https://www.youtube.com/watch?v=qwq2a4nu9cg

• Popping Location: Leave your body on the floor from the heel of the shoulder width to the head crown.
• To keep your back flat and keep your arms and legs straight, lift up as much as possible. Downward posture. Keep two deep breaths.
• Step on the right foot and put it on the right side of the right hand. The knee must be piled up on the ankle. In the case of you Hip mobility Limited. Simply hold your legs with your hands and bring forward.
• Straighten the left leg straight, calm down the hips on the bottom of the as much as possible, and keep the two deep breaths.
• Go backwards. Keep two deep breaths.
• Repeat the above sequence, this time, go forward and breathe deep in each posture. After completing the entire series from both sides, return to the standing position and repeat a total of 4-5 times through the entire yoga flex (both sides).

3. Summing with the larynx

• Step the right foot forward from the push -up position and put it on the floor to the right (right knee should be near the right shoulder).
• Stand your left legs as straight as possible and keep while moving. Consign the right glute muscles.
• Reach your right hand under your body as if you are trying to touch something on the floor near the left hips.
• Climb your right hand, reach backwards and extend your fingertips to the ceiling. Pull your right shoulder bone towards the spine.
• Repeat 10 times, turn the side and repeat.

4. Static stretching

Static stretch It's time to gradually stretch your muscles and hold onto for a long time. It is useful for improving and cooling flexibility after exercise.

Keep all locations or all positions of the yoga flex sequence (sting,,, Down dog,,, Bending forward) For 30 to 60 seconds. Such movements try to deepen your stretch in each breath, and you can be part of the most effective reuse waiting time exercise.

But if you feel strong in other muscle groups, Your shoulderSpend time extending to that part of the body.

5. Change in reverse hamstrings and groin stretch

• One of the edges is placed on the floor where the feet of the walls. Sit on a mat toward the wall.
• Lie on your legs and lift your legs so that calfs, thighs and heels are pressed on the wall (it will seem to be sitting on the wall with your back on the floor).
• In contact with the head, back, back and forth with the floor, straighten your legs and hips on the wall, straighten your knees and bend your feet as much as possible. (If you can't put your butt on the wall on the wall with a heavenly bone on the floor, it slides a few inches from the wall.)
• Keep up for up to 3 minutes, then sprinkle the legs on the radles (as wide as possible).

6. Wall knee rock

• From the location described above, you can slide backwards, kneel down and put the buttocks 90 degrees to the wall on the wall.
• Watch your knees slowly to the left and right to extend your waist and hips. Keep going slowly and continue for up to 3 minutes.

• Lie on your back in a quiet place and close your eyes.
• Focus on breathing and observe the speed and depth of breathing without changing in any way.
• When you exhale, take a deeper rest on the floor.
• Breathe if your heart wanders.
• Continue for up to 10 minutes.

8. Egoscue

• At the chair, sofa, Ottoman or aerobic stage, you put the lower legs and lying on your back. There must be a 90 -degree angle between the hips and the spine and between the legs and the upper legs.
• At the back of the static rear, reach out to the center of the chest and contact us.
• Keep your elbows straight, lower your arms to overhead, and try to touch the floor with your thumb.
• Return the movement and repeat it for 2-3 sets of 20-30 times.
• After the fullover is completed, it remains in the static rear position for 5 to 7 minutes.

The reason why reusable waiting time practice is important

Cooling can't burn a lot of calories or build a lot of muscles, but you don't skip. Here is an effective cooldown.

1. They oxygen your body

Intense exercise increases Oxygen demand of muscles. When exercising, freshly oxygenized blood, which is carried by the power of heartbeat, rushes into muscles. In the case of returning travel, it is the repeated pumping of muscles that draw oxygenized blood back into the heart and lungs.