What to do the next day after a hard workout

Even harsh workout should not take you out for a few days. Learn what exercises should perform in order to maintain the strength and speed up recovery.

After a hard workout, when it hurts, it seems, every muscle, I want to spend the whole day lying down, or at least to move as little as possible. However, at this time it is recommended to leisure - low-intensity cardio, strength training with small weights or even just a warm-up.

Rehabilitation exercises should involve groups of muscles that were damaged during the last heavy workout. If you use an appropriate weight, such exercises help to recover more quickly, improve the functionality of the muscle due to blood flow and reduce soreness.

Here are a few options for exercise that will help you quickly recover.

dynamic warm-up

Dynamic warm-up will help to increase blood flow to the muscles and stretch them a bit. Pick exercises to warm up depending on what kind of training you had the day before - on the upper or lower part of the body.

Short low intensity workout

Select several exercises that involve the same muscle groups that suffered during yesterday exercise, and follow them with low intensity, a large number of repetitions, and a small number of approaches.

Do two to three sets of 10-15 repetitions with half of the operating weight. Exercises are performed slowly and relax until full recovery. Training should take no longer than 30 minutes.

Hiking or biking

Hiking - a lower intensity active recovery equipment. The constant change in slope of the surface stimulates the muscles of the legs and low intensity does not interfere with recovery. It is also well suited relaxed cycling.

Force exercises with 50% by weight of the working

To restore the perfect exercise of power extreme, executed a half of working weight.

For most exercises require special equipment - Trap-neck, a thick neck, a giant tire, but some can be done and that there is in conventional gyms.

Here are some options.

Carrying Trap-neck

Carrying Trap-neck in the framework of the training are advised to take 90% of the weight of the deadlift. If you do become a weight of 100 kilograms, in the usual training you wore to Trap-neck at 90 kilograms, and take the weight of 45 kilograms for a replacement session.

Do three sets of 15 steps, gradually increasing the weight by 20 kilograms for each approach.

Taking on the chest and press up or push

If you are familiar with weightlifting exercise, can make taking a zhimom rod up or push after the dynamic warm-up.

Whether you eject the rod up or squeeze it. It should be above his head at arm's length.

Do five sets of five and a half times the operating weight.

Deadlift with stand

Stand allows you to stretch the hamstrings better. Try not greatly bend your knees and keep your back straight. Make four sets of five times the deadlift with a stand and a half from its operating weight.

Even more extreme exercise of power without special equipment can be found in this article.

Spend an active vacation days, then you will recover quickly and will suffer less pain and stiffness. Share your recovery methods in the comments to this article.