我们听到很多关于一个有效的重要性warm-up, but what’s less discussed is the importance of a cooldown. I bet many would admit to skipping the cooldown. After a tough workout, most of us are ready to relax, not to continue exercising. We wonder, “Do I really need to cool down after exercising?”
Yes, cooldowns are important, but really only after higher-intensity workouts. An efficient and effective cooldown is typically short (about 10 minutes) and soothing, and will feel like the perfect way to complete your workout.
在体育科学界辩论了冷却的科学。曾经认为，锻炼后的冷却器会阻止延迟发作肌肉酸痛（DOMS），但最近的研究表明并非如此。
Though cooling down might not help soothe DOMS, there are other benefits to cooling down, like bringing your heart back to a normal rate. Stopping exercise too abruptly might make your heart rate drop too fast, and could cause dizziness and even fainting.
经过激烈的锻炼后，短暂的步行或慢跑会使您的心律慢慢降低。一旦减慢心率，冷却的下一部分应包括静态，功能伸展和肌肉释放的组合。
静态拉伸
运动时，您的肌肉会花费时间不断延长和缩短。静态拉伸将有助于您的肌肉在所有活动之后停用并冷静下来。锻炼后拉伸也可以帮助提高您的灵活性。
这里有一些出色的伸展运动，可以进行锻炼：
King Cobra Stretch
Generally, people overuse their hip flexors. When you are exercising, I can almost guarantee that you are overworking your hip flexors. The king cobra is a great stretch to open up your hips.
- Lie on your stomach with palms of hands down and turned out. Your arms should be slightly wider than shoulder-width apart.
- 向上滑动一条腿，然后伸出来，保持另一只腿的旋转。
- 将肩膀从地板上推开，直到您的手臂笔直。保持肩blade骨向下和向后。
- Keep your hips down on the floor with elbows close to your sides. Squeeze your glutes.
- 抬起头，扭转到弯曲的腿的侧面。
- 每侧保持30秒。
梨状肌拉伸
您的梨肌是一个深层的外旋转器，这意味着当臀部延伸时，它有助于向外旋转股骨（如果您想获得技术，则是一个超过90度的髋屈曲内部旋转器）。梨状肌往往会变得紧绷，并引起各种疼痛和疼痛，包括坐骨神经痛。拉伸这肌肉将有助于其保持适当的静息长度，避免紧绷和过度使用。
- 从站立直立的位置开始
- 将抬高腿的外部放在垫子的桌面或床上，膝盖弯曲，胫骨和胫骨尽可能靠近床。
- Keep your foot flexed.
- Position one:将躯干朝抬高的脚扭转。朝凸起的腿折叠，将顶臂抬高头顶。返回站立位置。
- 位置第二：Keeping the torso squared straight, fold toward your raised leg, extending your arms above your head and resting on the table. Return to a standing position.
- 位置三：将躯干朝抬起的膝盖扭转。朝凸起的腿折叠，将顶臂抬高头顶。返回站立位置。
- 保持每个位置30秒。
站立的横腿绳肌拉伸
You’ll feel this stretch, performed different ways, in both your medial and lateral hamstring, as well as in your lower back.
- Place your left leg in front of the right leg and bend forward, keeping your right knee locked.
- 将双手伸到右脚的内部，伸展横向腿筋和下背部。当您从臀部弯曲时（而不是从上背部或中背部）时，请使用腹部向前弯曲以延伸下背部。
- 伸出右脚的手，伸展内侧绳肌和下背部。
- 向前伸出手，伸展整个腿筋和下背部。
- 在相反的腿上重复。
肌肉释放
When you work out really hard, you can start to overwork certain muscles, which can lead to injury. Releases aid recovery and loosen the tight muscles that can get overworked during exercise.
这是我建议冷却的主要版本：
Hip Flexor Release
- Equipment needed: Tape two lacrosse balls together to use during this release.
- Lie on your stomach, and place the double lacrosse ball just below your hip bone. Lean a tolerable amount of weight onto the balls.
- Bend the knee on the side you wish to release back to a 90-degree angle. Swing your leg side to side in a tolerable range of motion.
- 以30秒的间隔重复2分钟。
Outer Quad Release
- 需要的设备：泡沫辊。
- Lie on the side you wish to release.
- Place the foam roller under your bottom leg halfway between your hip and your knee.
- Slide your leg up and down along the foam roller, moving it from the top of the knee to the base of the hip. Try to work over the more tender areas (as you can tolerate).
- 以30秒的间隔重复2分钟。
- To focus on a specific area of the IT band, locate the most tender spot with the foam roller. Your IT bands are the band of fibrous tissue that runs down the outside of the thighs, and works with the quadriceps to stabilize the knee joint during movement.
- 以90度角弯曲膝盖，然后伸直。重复这种弯曲并拉直膝盖10-15秒的运动。您可以在沿股外侧的其他区域重复此操作，即沿股四头肌侧面延伸的肌肉。这些肌肉可帮助您从蹲下的位置上升，并让您伸展下班。
远端腿筋释放
- Equipment needed: lacrosse ball.
- 坐在床或椅子上，膝盖后面有曲棍球球。
- 在整个动作过程中保持与球的接触，同时向上和向下踢腿。
- Do this for 20–30 seconds, 2–3 times.
Sport-Specific Cooldowns
The stretches and releases above will work for any kind of activity. Of course, you can expand on this list, depending on your activity. For example, if you’re a cyclist, a doorway pec stretch would be a good addition to combat the time you spent hunched over the bike. Think of the muscles you work during your exercises, and focus on stretching and massaging those areas.
