Hitch after training: how to properly complete a sporting activity

Exercise is a very important part of a healthy lifestyle. They can help keep body weight under control, reduce the risk of diseases such as diabetes, heart disease and many others. However, to achieve the goal - to have a beautiful and slender figure - it is important not the quantity, but the quality of training. Many people forget one of its most important parts, which is called a hitch. After training, you need to perform exercises that will help the body to start the recovery mechanism.

What should I do right after the workout?

What to do after a workout in the first place? In simple terms, you need to cool down. To do this, you can make a series of light exercises that take no more than 10 minutes. Walking on a treadmill for five minutes is a good and easy way to cool down after heavy physical exertion. The hitch after training helps to normalize the pulse, and also allows the muscles to recover more quickly, thus allowing you to get a full return from the effort.

How to "cool down" after training?

To the effect of playing sports was the maximum, you need to be able to properly finish training. What happens after the exercises is just as important as what happened during their execution.

• An excellent hitch after training is cardio.
• Stretching relaxes tissues, helps to accelerate blood circulation in the joints and helps to eliminate harmful to the body toxins and toxins, thereby reducing muscle pain after training.
• Do not allow dehydration. During training, the body loses a lot of fluid, which must be constantly replenished. Water helps reduce muscle soreness and increases their strength and flexibility. It is recommended to drink 2-3 glasses for two hours from the beginning of classes. In addition, you should drink at least 1.5 liters during the day to avoid dehydration.

• A little refreshment. Nutrition is one of the most important items after a workout. You need to repair damaged muscles and increase your energy level, and you need to do it quickly. It is recommended to have a snack within 90 minutes after training, but the earlier, the better. Choose foods worthy of complex carbohydrates and high protein content, for example protein protein cocktail.
• Massage. It is believed that this pleasant in all senses procedure after a hard workout can do real miracles. Massage helps accelerate recovery, and also reduces swelling and muscle damage.

Correctly to finish training is a necessity

One of the reasons why hitching after strength training is necessary is related to how muscles, heart and veins react to exercises. When you exercise, your pulse accelerates to deliver blood and oxygen to the more hard-working muscles in your legs and arms. If you stop sharply during execution, the pulse begins to fall.
This may be accompanied by dizziness, nausea, or even a pre-patchy condition. This condition is typical for both novice fitness enthusiasts and professional bodybuilders. If you are in great shape, do not immediately after the power and cardio workouts fall on the rug or sit down in the chair.

And if the hitch does not do?

Training is a strong stress for the muscles and the body as a whole, after which you must necessarily recover. A sudden stop of physical activity can lead to heaviness in the legs, dizziness, a sharp drop in blood pressure is possible. Make hitching is not in a hurry. If it's cardio, then it's worth slowing down the pace and walking for three to five minutes (or longer if it was very intensive work). A good completion of the training is dynamic stretching (walking, exercise or some poses from yoga).

Why do I need a hitch?

Hitching can not prevent injury or greatly reduce the pain in the muscles, but it gives the body the opportunity to gradually return to its usual state. To do this, you need to gradually reduce the intensity of training and do a number of simple exercises for 5-7 minutes. Regardless of how long the training takes, you should never miss such important moments as a warm-up and a hitch. Just a few minutes help build muscle and increase flexibility.

Hitch after workout: Exercises

1. Walking. One of the final training exercises is ordinary walking on a treadmill or on the spot.
2. Stretching legs. A classic exercise is stretching the front of the thigh by flexing the leg in the knee and leading the foot back. To pull the hamstrings, you need to put the heel on the floor a step ahead of yourself, the leg is straight, the toe stretches upward, bending, trying to touch with the fingers of your toes.
3. Stretching of the chest. One of the popular exercises is the following: to clasp your fingers in the lock behind your back, straightening your arms and looking at the ceiling. This method is effective in stretching the muscles of the chest.
4. The hitch after the workout also includes some stretching exercises . For example, raise, bend it at the elbow, take it back as far as possible, while helping with the other hand. Another exercise is also stretching by drawing the arm bent at the elbow to the opposite shoulder.
5. General stretching. This includes such popular poses from yoga as "dog face down", "cat" or an ordinary bar.
6. Jumping on site is also an excellent solution for an effective hitch.
7. Swimming. If you can swim after school, then it is worth using. During the voyage practically all the same muscles are involved, as when walking or jumping.
8. Dancing in another way can be called a beautiful exercise. This can be a great way to complete strength training. Plus it should be fun and useful not only for physical, but also for emotional relief.

Proper hitching will help reduce muscle pain

Pain in the muscles after training can be made more tolerable if all the exercises were done qualitatively, and there was a proper warm-up and a hitch before and after training. Sometimes the pain is so severe that it is difficult to descend the stairs the next day. This soreness is caused by a number of things. Firstly, during training, tiny ruptures occur in the muscle fibers. These microtraumas cause swelling of the tissue, which, in turn, presses on the nerve endings and leads to pain.

Secondly, with physical exertion, the heart begins to intensively supply the working muscles with blood. When it saturates the muscles with oxygen and nutrients, it goes back to the heart. However, when the exercise stops, the force that pushes the blood back is slowed down. At this time, the muscle remains a by-product in the form of lactic acid, which in turn causes swelling and pain. Correct hitching helps to maintain the pace of the circulating blood, which in turn helps to prevent its thickening, and also removes the slag from the muscles.

Very important habit

The hitch after training is a very important habit, which is often neglected, but in vain. The first minutes after training are of great importance. To get the maximum benefit from fitness, you need to clearly imagine and apply all the known recommendations in practice. For example, after intense running or strength training, a good hitch will be easy jogging or walking for 5-10 minutes. The next 5-10 minutes is a static stretch of low intensity.

After this, it is necessary to fill the loss of liquid and drink 1-2 cups of water. Then within an hour it is necessary to eat something useful and easily digestible, for example, an apple, a banana or a high-quality protein drink. Muscles need protein for recovery and growth, and for this, carbohydrates are also needed to replenish glycogen stores. Sample menu after your workout:

1. Cottage cheese paired with fruit.
2. Apple with a spoonful of peanut butter.
3. A small banana with 12 nuts of raw unsalted almonds.
4. Greek yoghurt.
5. Whey protein cocktail.
6. Protein omelet.