How to recover from a workout: 8 exercises with a massage roll

The Challenger has already talked about cool massage rolls that will help stretch the muscles. How to deal with this inventory? Ekaterina Demidova, master trainer of the federal network of fitness clubs

X-Fit

, shows exercises with a roll that will help you recover from physical activity.

Ekaterina Demidova

master trainer of the federal network of fitness clubs X- Fit

- More important than the training itself can only be proper recovery. After all, muscle “building” occurs after physical activity, when a person is resting.

It is important that you have enough protein in your diet - the main building material for muscles.

A healthy sleep also contributes to the normal recovery of the body - about 8 hours. Include at least one recovery workout per week in your training plan.

Exercises aimed at improving mobility and flexibility, various breathing techniques and special equipment will help you increase the range of motion, get rid of muscle hypertonicity, improve blood circulation and relieve the feeling of stiffness.

How to recover from a workout: 8 exercises with a massage roll

How to recover from a workout: 8 exercises with a massage roll

  1. Place the roll in front of you at arm's length. The left leg is supporting, put the right leg in front of you on the heel, the knee is slightly bent.

  2. On inspiration, push the roll forward and tilt, while maintaining a natural curvature in the lower back. Feel the extension of the back of the thigh.
  3. With an exhalation, return to the starting position.
  4. Repeat eight to ten times and change the setting of the legs.

How to recover from a workout: 8 exercises with a massage roll

How to recover from a workout: 8 exercises with a massage roll

  1. With your palms, lock the roll on hips.

  2. Hold your chin to your chest. As you exhale, gently lower the body down while rolling the roll over your hips.
  3. At the lower point, take a breath and begin to return to the starting position (straightening occurs smoothly: vertebra behind the vertebra, from the lower back to the neck).
  4. Repeat six to eight times.
  1. Stand on knees, forearms place on a roll.

    Make sure your thumbs are pointing up.

  2. Take a deep breath. When rolling the roll forward, bend like a cat (the amplitude should be maximum).
  3. Gently lift the body up, straighten the back vertebra behind the vertebra: from the lower back to the thoracic region.
  4. Hold on to the top point, take a breath again, then exhale, and while inhaling, push the roll forward, returning to its original position.

  5. Repeat the exercise six to eight times.
  1. Sit on edge of the roll, foot - the width of the pelvis. Hands stretch forward.
  2. As you inhale, stretch your lower back toward the roll, rounding your back. And with an exhale - return to the starting position.

    If you find it difficult to maintain balance in this exercise, fix your hands on your hips.

  3. Repeat eight to ten times.

How to recover from a workout: 8 exercises with a massage roll

How to recover from a workout: 8 exercises with a massage roll

  1. Starting position - lying on the mat, roll - under the sacrum. Lock the left foot on the floor, grasp the right foot under the knee and pull towards you.
  2. As you exhale, bend your leg at the knee, and then bend it again.

    By the way: if you put the sock on yourself, the traction will increase, the calf muscles will be included in the work.

  3. Perform ten to twelve repetitions with each foot.

How to recover from a workout: 8 exercises with a massage roll

How to recover from a workout: 8 exercises with a massage roll

  1. Sit on the left side , head - on the roll. Straighten your left leg, bend your right knee. Lock the position by pressing the thigh against the floor with your left hand.

    Important: maintain a bend in the lumbar region.

  2. While inhaling, stretch back with your right hand. Try reaching the back of your hand to the floor.
  3. With an exhalation, return your hand to its original position.
  4. Do eight to ten repetitions, then repeat the same thing the other way.

How to recover from a workout: 8 exercises with a massage roll

How to recover from a workout: 8 exercises with a massage roll

  1. Starting position - stop on the right knee, the left leg is in front, bent at an angle of 90 degrees, the knee is clearly above the heel.
  2. Resting your hands on the roll, stretch your pelvis back and down so that you feel a pleasant extension in the hips.
  3. If this exercise seemed too simple for you, try placing your forearms on the roll while continuing to stretch your pelvis back and down.
  4. Hold in each position for 30-40 seconds, keeping a deep and calm breath.
  1. Starting position - position "mermaid".

    One thigh is located after the other, buttocks are pressed to the floor. Right hand roll.

  2. On inspiration, tilt the body and reach for your right hand while pushing the roll away from you. Hold on to this position.
  3. Breathe in again and try to peer out from under your arm by slightly turning the body.

  4. Perform six to eight repetitions, then do the same to the other side.

The Challenger editors thanks the federal network of fitness clubs X - Fit for their help in organizing and conducting the shooting.

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