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24 beneficial movements for cooling the body after exercise

Study guide




Exercise has many benefits for cooling the body. If you exercise regularly, it is best to do cool-down exercises after exercise to reduce the risk of injury. Join us in this article.

Exercise to cool down after exercise lowers your body temperature and blood pressure levels. You can get a lot of benefits by doing these moves. Let’s examine these movements together.

The benefits of exercise for cooling the body

  • Improve the process of muscle recovery;
  • Decrease in body temperature;
  • Increase muscle function;
  • Reduction of serious injuries;
  • Increase body flexibility;
  • Reduce the accumulation of lactic acid in the body;
  • Reduce muscle and muscle cramps;
  • More relaxation after exercise;
  • Decreased body temperature, blood pressure and heart rate.

Exercise Cooling the body for everyone

1. To walk or walk

One of the easiest movements to cool down after exercise is to lie down or walk slowly. Just sit still for 3 to 5 minutes or walk slowly.

2. Upper body traction

  1. When standing or sitting, lock the fingers of your hands together and pull them upwards;
  2. Straighten your back completely and pull your arms up;
  3. Then try to bring your left and right hands together from behind your back and stick your palms together and pull back as far as possible;
  4. Repeat this movement several times.

3. Pull forward towards the sitting position

Stretching movements of cooling the body

  1. Sit down and stretch your legs in front of you;
  2. Raise your hands;
  3. Bend your back and pelvis forward;
  4. Place your hands on your feet or on the floor;
  5. Hold this position for 1 minute.

4. Attach the knee to the chest

Post-exercise movements

  1. Lie on your back and stretch or bend your left leg;
  2. Stretch your right knee toward your chest and place your toes on your calf;
  3. Hold this position for 1 minute;
  4. Do the same for the opposite side;
  5. Repeat this movement 2-3 times for each side.

5. The butterfly is asleep

Butterfly cooling body

  1. Lie on your back and bring the soles of your feet together so that your knees are bent at all sides;
  2. Place your hands next to your body or above your head;
  3. Hold this position for 5 minutes.

6. Baby move

Baby moves to cool the body

  1. Sit in a kneeling position and stretch your arms up to your head and bend forward from the waist in the same position;
  2. Let your chest fall on your thighs and then take a deep breath;
  3. Put your forehead on the ground;
  4. Hold this movement for 1 to 3 minutes.

7. Screw sitting

Sitting motion cools the body

  1. Sit up straight and stretch your legs;
  2. Place your right foot next to your left foot;
  3. Maintain the vertical position of your spine;
  4. Break the left hand from the elbow and place it on the right knee;
  5. Turn the upper half to the right;
  6. Begin to breathe and exhale continuously;
  7. Do the same for the other party.

8. Rotational stretching of the back muscle

Sleeping motion cools the body

  1. Lie on your back;
  2. Raise your knees;
  3. Rotate your knees left and right as far as you can;
  4. Do this movement for each side in the desired number.

9. Stretching the muscle behind the forearm

Hand movements for after exercise

  1. Stand or sit while you are comfortable;
  2. Pull your shoulders back;
  3. Lock your arms together;
  4. Do this movement as much as you want.

10. گربه‌گاو

Cow movement after breeding

  1. Lie on all fours on your hands and knees;
  2. Bend your spine and raise your head so that you feel a gentle stretch on your neck;
  3. Return to the original state after a few seconds;
  4. You can repeat this movement as many times as you want.

۱۱. The dog is high

Cooling body movements in yoga

  1. Lie on your stomach and place your forehead on the floor. Place the palms of your hands on either side of your body in a free position and stick your elbows to your body, and finally, place your fingertips on your head;
  2. Stretch and straighten your legs completely;
  3. Place the toes on the floor and contract the muscles above your knees and buttocks as much as possible;
  4. Begin to breathe and then stand in a tail position, while pressing the palms of your hands as far as possible on the floor and moving your chest forward and up;
  5. Lift your legs, knees and thighs off the ground and press your chest forward and bend your spine;
  6. Pull your neck up until you feel a stretch;
  7. Lay your weight on the palms of your hands and toes;
  8. Do this move as many times as you want.

۱۲. Stretching Sumo Squat

Squats to cool the body

  1. Stand with your feet shoulder-width apart;
  2. Squat;
  3. Bring your elbows into the thighs just above the knee;
  4. Sit on your knees and hold this position as much as possible;
  5. Do this movement as many times as you want.

13. Pull the shoulder upwards

Stretching motion to cool the body

  1. Stand and breathe;
  2. Raise both hands above the head;
  3. Bend the left arm from the back and grab it with the right hand;
  4. Be sure to exhale when bending the arm;
  5. Keep your shoulders away from the corners;
  6. Hold for a few seconds;
  7. Do the same for the other side;
  8. Do this movement as many times as you want.

۱۴. Tensile launch

Cooling movements of the legs after exercise

  1. Stand with your left foot forward and your right foot backward;
  2. Bend the left knee and pull the right leg as straight as possible;
  3. Feel the stretch on your legs;
  4. Hold for a few seconds;
  5. Repeat for the opposite leg;
  6. Do this movement as many times as you want.

Exercise to cool the body after running

۱۵. Standing stretch on all fours

Standing movements cool the body

  1. When standing, bend your knees backwards so that your heels hit your hips;
  2. Hold the ankle with one hand or both hands;
  3. Keep your knees together and do not let your knees protrude;
  4. Hold for 30 seconds;
  5. Repeat this movement for the other leg;
  6. Do this movement 2-3 times for each side.

۱۶. Walking dog

Motion cooling body

  1. Get in a plank position and then pull your hips up and back. Do not forget that your back should be straight in this movement;
  2. Spread your fingers and spread your weight evenly on them;
  3. Stick your heel to the ground as much as you can;
  4. Hold this position for 1 minute.

۱۷. Bending forward on the knee

Knee stretching after exercise

  1. While sitting, extend your right leg and press your left leg on the inside of your right thigh;
  2. Place your hands over your head and bring your chest into line with the inside of your right foot;
  3. Bend your hips and then try to bring your head to the knee of your right foot;
  4. Hold this position for 1 minute;
  5. Do the same for the left foot.

Exercise Cooling the body for the elderly

۱۸. Standing forward bending

Exercise for cooling the body for the elderly

  1. While standing, gently bend your hips forward;
  2. Stretch your spine and allow your head to reach the ground (note that your knees should not bend);
  3. Lock your hands firmly on the floor or behind your legs or from behind;
  4. Hold this position for 30 seconds.
If you can not bring your hands to the ground, you can make changes in this movement; All you have to do is place a yoga brick or a solid object on the ground and bring your hands to it.

19. Stretching the shoulders

Stretching the shoulders after exercise

  1. While standing or sitting, bend your right arm and try to bring your hand from the back to the left side of the neck;
  2. Place your left hand on the arm of your right hand and gently apply pressure to it;
  3. To increase the feeling of traction, you can extend your left hand from the back to your right armpit and lock your arms together;
  4. You can use a towel or sports towel for more traction;
  5. Hold for 30 seconds;
  6. Do the same for your opponents.

20. Raise your legs on the wall

Raise your legs after exercise

  1. Sit against the wall to the right of your body;
  2. Lie on your back with your legs twisted along the wall and raised;
  3. Attach your hips to the wall or a few inches from the wall;
  4. Place your arms next to your body or on your abdomen or above your head;
  5. Hold this position for 5 minutes.

۲۱. The movement of the corpse

Fixed movements after exercise

  1. Lie on your back and place your hands next to your body. Raise the palms of the hands and spread the legs shoulder-width apart;
  2. Keep your body relaxed without any tension;
  3. Drop your weight on the floor while breathing;
  4. Hold for 5 minutes or more.

Cooling body movements for children

۲۲. Spinal cord injury

Cooling the body for children

  1. Lie on your back and bend or pull your left leg;
  2. Pull your right knee toward your chest;
  3. Pull the right hand out from the side and place the left hand on the right leg;
  4. Slowly turn left;
  5. Hold this movement for 30 seconds;
  6. Repeat this movement for the opposite side.

23. Circular circle of hands

  1. Stand still and spread your arms;
  2. Rotate the arms forward 8 to 10 times in a circular motion;
  3. Rotate the arms back 8 to 10 times in a circular motion.

۲۴. Shaking the body

  1. Gently shake the right hand, then the left hand, and then both hands;
  2. Then shake the right and left foot;
  3. Finally, shake your head, buttocks and whole body;
  4. Shake each body part for 15 seconds.

Concluding remarks

It is better to start exercising to cool down after a lot of exercise. If you do not want your muscles to weaken or cramp after exercise, even include this type of cooling exercises in your exercise program.

Tell us about the types of exercises for cooling the body. You can share your ideas and solutions with us and your audience in the “How to” section. We will use your messages to improve the quality of the content.

Warning! This article is for educational purposes only and you need to consult a doctor or specialist to use it. more information

Source

healthline

prevention

womenshealthmag

.



24 beneficial movements for cooling the body after exercise

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