ケイラ・アイトサインズのインスタグラム(kayla_itsines) - 11月28日 05時30分

WHY WARM UPS AND COOL DOWNS ARE IMPORTANT
#BBGcommunity, do you warm up and cool down before and after you work out? Both are equally important as they can improve the quality of your workout and prevent injuries from occurring.

BENEFITS OF A WARM UP
💧 Using dynamic exercises activates the central nervous system and gets your blood flowing, priming the muscles and tendons you’re about to use during your workout. (This is especially important if you’ve just woken up or you’ve been sitting all day.)
💧 When you do any form of exercise, your muscles shorten and lengthen. If you haven’t warmed up properly and you jump straight into your workout, you’re at risk of pulling or tearing a muscle.
💧 Your cardiovascular system also has to adjust to exercise - your heart rate increases, you breathe harder, more blood flows to your muscles, and nervous system activity also increases.

BENEFITS OF A COOL DOWN
💧 Adding a light cardio or dynamic stretch routine can be beneficial for accelerated recovery and readiness for future sessions.
💧 Gradually returning to normal heart rate can help to alleviate lightheadedness and potential dizziness you may feel post-workout. This is a great time to focus on breathing.
💧 Start by being disciplined and doing a cool down after every workout. When you prioritise your recovery and take time to incorporate it into your routine, over time it will be a habit that you don't even have to think about!

Try this workout, which incorporates a warm up and a cool down, and see how much better your body feels!

WARM UP
✅ Shoulder Rotation- 10 reps
✅ Zig-Zag Walk- 20 reps (10 per side)

WORKOUT
✅ X Hop - 20 reps
✅ Alternating Jackknife - 20 reps (10 each side)
✅ Alternating Jackknife - 20 reps (10 each side)
✅ Prisoner Walk & Knee-Up - 10 reps (5 per side)

COOL DOWN
✅ Hip Flexors & Hamstrings - 60 secs (30 per side)
✅ Glutes (Seated Figure 4) - 60 sec (30 per side)

Aim to complete two laps for the warm up, three laps for the workout and one lap for the cool down. Be sure to save this routine for your next workout session!⁣
⁣
www.kaylaitsines.com/BBGatHome⁣

#BBG #SWEATathome #warmup #cooldown #workoutvideos

[BIHAKUEN]UVシールド(UVShield) 更年期に悩んだら

>> 飲む日焼け止め！「UVシールド」を購入する