Hitch after strength training, running and Nordic walking

Hitch after strength training, running and Nordic walking

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutritionists. Our team. .

Experienced fitness trainers recommend performing not only a warm-up, but also a hitch.

With preparatory exercises, everything is simple - they are necessary to warm up the muscles and ligaments and smoothly "bring" the athlete to the upcoming loads. But far from everyone is familiar with the benefits of the foreign part. We propose to sort out this issue together.

Hitch after strength training, running and Nordic walking

Purpose

Hitch after training - light exercises, allowing the body to switch from a training regimen to a calm one. This is necessary in order to gradually disperse blood from muscle fibers, reducing the load on the heart.

Other useful properties of the suppression part:

  • restoration of normal breathing;
  • decrease in body temperature to optimal;
  • relieving muscle tension;
  • increase in plasticity ;
  • mental relaxation.

In bodybuilding, there is an opinion that a hitch helps to get rid of post-workout pain. But at the moment, there is no scientific evidence for this hypothesis.

Painful sensations arise due to damage to muscle cells as a result of exposure to physical activity. The only way to reduce pain is a quality recovery: healthy sleep and good nutrition.

Hitch exercises after strength training

The basis of the hitch part is a stretching and simple elements from gymnastics:

  1. From a vertical position we bend and place palms on which -Never support (simulator, power frame, windowsill). Without taking your hands, we stretch your chest to the floor. Keep your knees straight.
  2. Press the forearm to the door jamb or the simulator rack to the height of the chest. We feed the body forward and gently stretch the shoulder joint.

    After doing it with the other hand.

  3. We sit on the buttocks. We bend our legs and pull our feet to ourselves. We put our palms on the floor and slowly lean forward. Having reached the extreme point, we linger.

  4. We stand in a deep lunge on the right foot. We press the left knee to the floor. Raise your arms above your head and bring your palms together. Bend back slightly. Hold for 15 seconds, then change legs and repeat.

  5. We sit on a bench and spread our legs wide. We bend forward as low as possible, clasp our ankles and fix the position.
  6. We straighten, lift a foot 10-15 cm from the floor and begin to rotate it. Repeat with the other foot.
  7. We spread our legs shoulder-width apart, put our hands on the waist and perform vigorous rotation of the pelvis in different directions.

  8. We do not change position - we stand straight, hands on the belt. We bend to the right and to the left.
  9. We stretch out our hands in front of us, we clutch our fingers and turn our palms out. At the same time, we round the back back. We fix this position.

The duration of each element is 15-20 seconds. In conclusion, calmly "walk" on the treadmill for 3-4 minutes.

Hitch exercises after jogging and Nordic walking

To restore breathing after jogging or fast walking, we recommend not to stop, but walk a little more calm step. Then start the exercises:

  1. We stand up straight and put forward one leg. The distance between the feet is 50-60 cm.

    Both heels should be pressed to the ground. We bend to the exposed leg and pull our hands to the sneaker. We stand the time in this position and repeat the inclination to the other leg.

  2. We select a stable support, for example, a lamppost. We put our palms on it and take a couple of steps back.

    Fully press the feet to the ground. We stand in an inclination and stretch the calf muscles.

  3. We descend into a right-handed deep lunge. Tilt the body slightly forward and take the shin with the right hand. We are late in position.

    When doing the back is not rounded. Repeat with the left foot.

  4. We stand in a longitudinal twine (it is not necessary to completely fall to the ground, as anyone can). Stretched out of this position. If it turns out, hold your back vertically, and palms at the waist.

  5. We stand in the transverse twine (again - whoever can). Gently bend to one leg and put your hands on your shin. Hold the position. We try not to bend our knees. Repeat the other way.

  6. We descend into a lateral lunge. Perform slow rolls to the right and left. The pelvis is moved parallel to the floor.
  7. We stand straight, lean forward and try to press our hands to the ground. Stretched in that position.

The duration of each exercise is 15-20 seconds. After a hitch, we massage the muscles of the legs and hips with the help of circular movements with the palms of the hands.

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Hitch after strength training, running and Nordic walking

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists.

Our team. .

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