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Bodybuilding - Warm Down TechniquesBodybuilding & Weight Training GuideMost bodybuilders know the importance of warming up before beginning their workout. They know they need to loosen all the major muscle groups and increase their flexibility and lubrication of the joints before lifting weights in order to prevent injuries and gain the most benefit from their workout. However, it is also important to take the few minutes required after your workout to do a proper cool down. By doing so, you allow your heart rate to decrease smoothly to a normal rate and allow your muscles to relax gradually. This prevents them from over tightening and can eliminate or at least reduce the incidence of sore muscles the next day. A proper cool down is a simple procedure. A good place to start is with a high rep, low weight set for each muscle group that you have worked on. This is the opposite of your warm up – start from your workout weight, and decrease the amount of weight in increments of 50 – 75, doing eight or nine reps at each lower weight. This is the best time to stretch. Your muscles will be very tight but active, and stretching them will help loosen them up. For each muscle that has been worked out, in order to stretch it, you will want to also stretch the antagonist muscle. Most of your muscles work in pairs, one pulling in order to reach a position, and the other pulling back into position, for example your biceps and triceps. Here are some stretches you might use, depending on which part of the body you worked: (When doing your stretches, keep them consistent and smooth – do not suddenly jerk your body into position. Hold stretches for 15 – 30 seconds each). Hamstring stretch: Put your foot onto a high bar, about hip height. Bend your body and try to touch your nose or forehead to your knee. Keep your neck in line with your back as much as possible. Quadriceps stretch: Lie on your stomach on the ground. Bend your knee back to try to touch your foot to your butt. Grab your foot with your hand and gently pull until you feel the stretch. Biceps stretch: (This one also works well after a long day at the keyboard). Behind your back, clasp your hands together. Gently pull upward until stretch is felt. Letting your body adjust from a heavy workout to a full stop slowly by doing cool-down exercises allows your body to relax, preventing soreness. Filed under: Bodybuilding & Weight Training Guide |
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