Abdominal Recovery Routine
After an intense training session, it's crucial to dedicate time to muscle recovery . This not only helps reduce the risk of injury but also optimizes results and improves long-term performance.
This routine focuses on stretching and mobility exercises to relieve tension in the abdominal muscles and improve flexibility. The movements are gentle and controlled, promoting active recovery without straining the muscles.
In addition, incorporating deep breathing and relaxation techniques helps reduce stress and improve blood circulation, accelerating muscle recovery.
Recommended exercises
Below, we suggest a routine to help your abdominal muscles recover. Perform each exercise with good technique and respect the rest periods.
1. Russian Twist
- Sets: 3 (10, 8, 8, 6, 6 repetitions)
- Rest: 1 minute between sets
- [See exercise]
2. Press Single Leg
- Sets: 3 (10, 8, 8, 6, 6 repetitions)
- Rest: 1 minute between sets
- [See exercise]
3. Banded Side Bend
- Sets: 3 (10, 8, 8, 6, 6 repetitions)
- Rest: 1 minute between sets
- [See exercise]
How to improve recovery
To maximize the benefits of this routine, follow these tips:
✔ Stay properly hydrated: Drink at least 1 liter of water after training to help eliminate toxins and prevent muscle cramps.
✔ Control the intensity: Recovery does not mean more effort, but controlled and gentle movements to reactivate circulation without generating more fatigue.
✔ Get plenty of rest: Make sure you sleep between 7 and 9 hours to allow your body to repair your muscles efficiently.
✔ Mobility and stretching: Incorporating mobility exercises after training helps prevent muscle stiffness and improves overall recovery.
