When you finish practicing an intense activity, surely the first thing you want to do is drink a little water, sit down and rest. The last two things are not good for your body, since, after training, you need to cool down exercises and to be able to pass from that way of activity to inactivity without discomfort or injury.
The main objective of these exercises and stretches is that your body is prepared, and the muscles recover from for the next time you exercise again. Also, cooling helps restore breathing, heart rate, and blood pressure, as well as increasing flexibility, eliminating lactic acid and reducing the risk of pain.
Examples of exercises for cooling
Exercises for the cooling that you must do when finishing an intense exercise.
Stand up and lean against the wall. Flex your right knee from behind while holding your right ankle with your right hand. Make sure you feel a slight tension in the front of your thigh to stretch it properly, but do not stretch your knee excessively. Keep the position for 15 seconds and repeat on the other side.
Biceps: extend your right arm forward with the palm facing the ground. With your left hand, grasp the fingers of the other hand and push them back towards your body gently.
Hamstrings: Stand with your feet shoulder-width apart and keep your knees slightly bent, and your toes pointed forward. Lean forward and bring your hands to your ankles. Hold the position for 15 seconds.
Calves: stand 90cm from the wall with your feet shoulder-width apart. Rest your hands on the wall with your arms outstretched and lean your hips forward. Bend the knees to stretch the calves.
Triceps: Bring your chin to your chest and stretch your right arm above your head, keeping your palm facing forward. Flex your elbow and let your right hand fall behind your neck. Now pass your left arm over your head and try to take the opposite arm just below the elbow with the left hand. Pull your right spleen to the left and hold the pose for 15 seconds. Repeat on the other side.
Shoulders, hips and lower back: Stand 90cm from the wall with your feet together. Put your hands on the wall with your arms outstretched and swing back on your heels with your hands resting on the wall and arms stretched forming a V with your body.
When you are performing the exercises for cooling, you should focus only on stretching. When you are finished, you will see how your body relaxes. Possibly, it takes you between 10 to 15 minutes. Your body will be grateful!