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Warm-up and Cool-down Routines
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Foam Rolling
Can help in cool-down by increasing blood flow and decreasing muscle tightness; may aid in recovery.
Walking Lunges
This dynamic stretch increases blood flow to the lower body and improves flexibility in the hips and legs.
Breathing Exercises
Used in cool-down to slow the heart rate, lower blood pressure, and promote relaxation.
Dynamic Stretching
Increases range of motion in the joints, warms up muscles, and can improve performance.
Yoga
Can be a cool-down activity that promotes relaxation, decreases stress, and stretches multiple muscle groups.
Static Stretching
Helps to cool down, reduces muscle temperature, and may decrease post-exercise soreness.
Butt Kicks
Warms up the quadriceps and knees, and prepares the lower body for running or jumping.
Jogging
Prepares the body for more intense activity by increasing heart rate and blood flow to muscles.
Arm Circles
Warms up the shoulders, increases circulation, and prepares the upper body for exercise.
High Knees
Increases heart rate, warms up the hip flexors and legs, and enhances overall coordination.
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