How to relax after walking? 4 Steps to Stretching

After exercise, it is easy for us to ignore "cooling down exercises". In fact, cooling down exercises are a kind of active rest. Correct relaxation can allow the body to gradually recover from a tense state to a relatively static state.

Because when we exercise vigorously, the heart is working at a high level. If we stop exercising suddenly, the heart will continue to transport a large amount of blood to the muscles of the limbs in a short period of time according to the needs of the strenuous exercise.

If you stop suddenly at this time, the muscles of your lower limbs will no longer produce rhythmic contractions, causing blood to continuously flow back to the heart. The brain will not get enough blood replenishment, and the original blood in the brain will flow quickly to the heart, causing temporary anemia in the brain. Then you will experience blacking out, dizziness, nausea, vomiting, and even fainting. This is called "gravity shock." Therefore, cooling down after exercise is part of the exercise process, and an important part at that.

【Relaxation exercise steps】:

Doing stretching exercises immediately after exercise can promote blood circulation, improve blood supply, actively relax muscles, and allow the body to gradually return to a quiet state.

Step 1 / Stretch your chest:

Place your hands shoulder-width apart, wrists raised, push forward with straight arms, then swing your arms backwards. Do this 10 times.

Step 2 / Stretch your back:

Cross your hands behind your back, spread your shoulders back, and lift your arms up and back at the same time; hold for 20 seconds.

Step 3 / Stretch your waist:

Cross your hands above your head, keep your hips still, bend to both sides, and do two eight beats on each side.

Step 4 / Stretch your calves (back):

Lift your thighs with both hands, tiptoe up, and straighten your legs. Hold for 15 seconds.

This article is from Times Culture's "Magical Walking Power"