Cool Down Exercises 3 Key Parts Of An Effective Cool Down There are three key components, or parts, which should be included to ensure an effective and complete cool down. they are; exercising at a very reduced intensity and diaphragmatic breathing exercises; low intensity, long hold static stretching (very gentle self massage or foam rolling is also helpful); and. 1. light jogging or walking. this is one of the most straightforward ways to cool down. do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking. 2. upper body.
Cool Down Exercises 3 Key Parts Of An Effective Cool Down While an effective warm up has several phases, a cool down has only two phases: a pulse lowerer (cardio) and stretching and mobility exercises. as such, your cool down should only take five to 15 minutes. the actual length of your cool down will depend on how hard you just trained. the more intense your workout is, the longer you’ll probably. Tuck your left hip and squeeze your glutes. feel a stretch in the front of your left thigh. hold for 20 to 30 seconds. switch sides to stretch the front of your right thigh. for more intensity. This is a simple exercise that is going to stretch your quads and shins. do this towards the end of your cool down. how to do the kneeling shin quad stretch: from a kneeling position, keeping the tops of your feet flat on the ground, slowly sit down on your legs. hold this position for 20 30 seconds, then release. 2. stretch those legs. while this mostly applies to runners, a great cool down exercise is stretching your legs. this includes all the classics like pulling your leg up behind you to stretch your hamstring or trying to touch your toes. there are other, more complex stretches that more or less stretch the same areas.
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