HOW TO WORKOUT WHEN SORE! // Active Recovery Workout!. If you are like me, rest days are not your favorite day of the week, no matter how important they are! Well this workout is for those of you, like me, who want to get in the gym and do somethin! ALWAYS listen to your body and if you feel like getting in this type of workout will benefit your recovery, otherwise.. stay on that couch! This workout is going to help breakdown built up tension in your muscle, stretch your muscles, and up your heart rate for a nice sweat! Sometimes when you are sore, working out is exactly what you need to get the blood flowing and you healing faster!
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Self Myofascial Release "Foam Rolling" is the first thing you should do in an active recovery workout! Slowly roll in the motion as directed and when you come across a sharp pain "adhesion/knot" in the muscle, hold and place the pressure of your body against it until the pain is at least 75 percent subsided. This usually takes around 30 seconds. Do not roll over any joints or bones, muscle only! Doing different types of foam rolling techniques will help you recover quicker, prevent injury, increase flexibility, reduce soreness, de-stress your body, and more! The moves in the video are targeted towards legs BUT you CAN use foam rolling for just about any muscle on your body! Do some research and find out different ways if you are feeling tight or sore anywhere else in your body.
Dynamic Stretching allows you to stretch parts of your body in full ranges of motion W/O holding the position ( the first stretch can be a dynamic stretch or static stretch). These are great to improve your range of motion and decrease soreness. Also doing static stretches where you hold certain positions can be incorporated as well!
BODYWEIGHT CIRCUIT to spike your heart rate and get blood flowing!
50 JUMP ROPES
20 BODY WEIGHT SQUATS
20 MOUNTAIN CLIMBERS
20 SECOND PLANK
20 GLUTE BRIDGES
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