Static Stretches Are Part Of An Effective Cool Down Because They Can Help Your Awesome Workout Better!
Do you enjoy working out? Do you find yourself sore after your workouts? If so, then you’ve come to the right place! We know how to get rid of your aches and pains. Static stretches are part of an effective cool down because they can help during your warm ups and cool downs. Read more below!
Why Should You Warm Up and Cool Down?
Usually, warm ups will include a combination of cardio and stretching. The cardio, in this case, will help to increase your heart rate, so that your workout isn’t a huge shock to your system. The stretching will prepare your body for your coming workout.
This preparation will prevent your body from sustaining injury, and it will allow you to adjust mentally. Sometimes it can be hard to get into the mind frame you need to be in when you’re working out.
If you only want to do a short warm up due to being short on time, then you should be dedicating at least ten minutes to it. If you have more time, then warm up for at least twenty minutes; then you’ll be fully prepared.
You should cool down for the same amount of time because it allows your body to return to its original rest state. Cooling down is just as important as warming up because it prevents blood build up in the veins of your lower body.(Read more about: How Many Times Does Your Heart Beat A Day? It Will Blow Your Mind)
Here’s a list of benefits from cooling down after a workout:
- Lowering heart and breathing rates
- Lowering body temperature
- Further preventing injury
- Prevent blood from building up in your lower body
What Are Static Stretches?
Static stretches are different than other kinds of stretches because they have to be held for an extended period of time. Static stretching is the form of stretching that you’re most aware of, and they help with a variety of things.
Static stretching differs from dynamic stretching because dynamic stretching includes a range of motion during the stretches. Arm circles, for example, are considered to be a dynamic stretch. For a list of static stretches to practice during your cool down, look at the list below!
Examples of Static Stretches:
Exercise #1: Chest Stretch
Chest stretches are beneficial because we use our pecs through almost every movement. When you reach out in front of you, your back moves to allow for that range of motion. People who have a lot of pain or tightness in their upper back should try stretching their pectoral muscles, because these are what allow for much of our upper body movements. Not only this, but people who stretch out their chest have more range of movement and are then able to work out their chest more during their next workout.
Here’s a useful chest stretch for you to try:
Start off by standing tall with your feet wider than hip-width and your knees bent. Keep your arms parallel to the ground and your hands facing in front of you. When you perform this movement, you should feel your chest being stretched.
Exercise #2: Biceps Stretch
Stretching your biceps will not make them bigger or more ripped, but you’ll find that it will make them healthier and will, therefore, make them more capable of adapting to your workouts and will allow them to recover more.(Read more about How To Make Your Waist Smaller With Just 5 Routines?)
A good bicep workout starts out the same way as the previous chest stretch; only, this time you should have your hands facing behind you. Stretch your arms out to the sides until you feel a stretch through your biceps and chest.
Exercise #3: Upper Back Stretches
So many people suffer from upper back pain and tension. By stretching your upper back through static stretches, you can improve your posture and lessen the pain you might feel from daily activities and from work outs. Stretching your upper back will also make your spinal cord healthier.
Begin with a tall and strong posture. Your feet should remain at the same place as they were before. Lace your fingers through each other by interlocking them and rotate them away from your chest so that they’re facing the wall. Push them as far toward the wall as you can that you feel a stretch between your shoulder blades and upper back.(Read more :Awesome Pull Ups Challenge For A More Powerful You!)
Static Stretches Are Part Of An Effective Cool Down Because They Can Help Your Awesome Workout Better (Conclusion)
Static stretches are an effective cooldown for a number of reasons, but the most important is that they promote a healthy body, healthy recovery, and they prevent injury.
When you’re working out, a warm up helps your body prepare for the exercise to come, but a cooldown is designed to help your body return to its usual state. Static stretches are an effective cooldown because they allow your body to transition from heavy physical activity to less stressful physical activity.
[sociallocker] The video can not post here, the video link is inside the note (file txt) below (Leave the comment if you don't know how to download the video) http://www.mediafire.com/file/7rzj53b58v7wbh8/Cardio_X.txt [/sociallocker]
Also published on Medium.
About the Author
"" With the growing number of serious health issues in our world today, being physically healthy and workout routines are becoming to be nightmare (very crucial) nowadays. However, what if you just don't know what to do and when or where to start your road to fitness? I know how this situation might get so confusing. But don't worry! With my years of professional experience in the fitness world, I am glad to share all my knowledge in this field and would be very happy to listen to feedbacks or comments coming from you. In fact, I and my team will even do some research to your questions if required. Thanks! ""