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[Tutte le scarpe](https://www.nike.com/it/w/donna-scarpe-5e1x6zy7ok) - [Lifestyle](https://www.nike.com/it/w/donna-lifestyle-scarpe-13jrmz5e1x6zy7ok) - [Jordan](https://www.nike.com/it/w/donna-jordan-scarpe-37eefz5e1x6zy7ok) - [Running](https://www.nike.com/it/w/donna-running-scarpe-37v7jz5e1x6zy7ok) - [Training e palestra](https://www.nike.com/it/w/donna-palestra-scarpe-58jtoz5e1x6zy7ok) - [Calcio](https://www.nike.com/it/w/donna-calcio-scarpe-1gdj0z5e1x6zy7ok) - [Scarpe personalizzate](https://www.nike.com/it/w/donna-nike-by-you-scarpe-5e1x6z6ealhzy7ok) - [Scarpe a meno di 100 €](https://www.nike.com/it/w/donna-under-100-scarpe-49o1mz5e1x6zy7ok) - [Abbigliamento](https://www.nike.com/it/w/donna-abbigliamento-5e1x6z6ymx6) - [Tutto l'abbigliamento](https://www.nike.com/it/w/donna-abbigliamento-5e1x6z6ymx6) - [Felpe](https://www.nike.com/it/w/donna-felpe-e-maglie-5e1x6z6rive) - [Maglie e t-shirt](https://www.nike.com/it/w/donna-maglie-e-t-shirt-5e1x6z9om13) - [Shorts](https://www.nike.com/it/w/donna-pantaloncini-38fphz5e1x6) - [Leggings](https://www.nike.com/it/w/donna-leggings-29sh2z5e1x6) - [Pantaloni](https://www.nike.com/it/w/donna-pantaloni-tights-2kq19z5e1x6) - [Set coordinati](https://www.nike.com/it/w/donna-set-coordinati-2lukpz5e1x6) - [Giacche](https://www.nike.com/it/w/donna-giacche-smanicati-50r7yz5e1x6) - [Reggiseni sportivi](https://www.nike.com/it/w/donna-reggiseni-sportivi-40qgmz5e1x6) - [Accessori](https://www.nike.com/it/w/donna-accessori-5e1x6zawwpw) - [Sport](https://www.nike.com/it/w/donna-performance-3k7dgz5e1x6) - [Training e palestra](https://www.nike.com/it/allenamento) - [Running](https://www.nike.com/it/running) - [Calcio](https://www.nike.com/it/calcio) - [Basket](https://www.nike.com/it/basket) - [Tennis](https://www.nike.com/it/tennis) - [Skateboard](https://www.nike.com/it/w/donna-skateboard-5e1x6z8mfrf) - [Golf](https://www.nike.com/it/golf) - Brand - [NikeSKIMS](https://www.nike.com/it/nikeskims) - [Nike Sportswear](https://www.nike.com/it/w/donna-lifestyle-13jrmz5e1x6) - [ACG: All Conditions Gear](https://www.nike.com/it/acg) - [Jordan](https://www.nike.com/it/w/donna-jordan-37eefz5e1x6) - [Kobe](https://www.nike.com/it/w/donna-kobe-5e1x6zpgd6) - [Kids](https://www.nike.com/it/bambini) - [Highlights](https://www.nike.com/it/w/nuovo-kids-3n82yzv4dh) - [Nuovi arrivi](https://www.nike.com/it/w/nuovo-kids-3n82yzv4dh) - [Best seller](https://www.nike.com/it/w/kids-best-seller-76m50zv4dh) - [Teenager](https://www.nike.com/it/teens) - [Collezione Nike x LEGO®](https://www.nike.com/it/lego) - [Scarpe](https://www.nike.com/it/w/kids-scarpe-v4dhzy7ok) - [Tutte le scarpe](https://www.nike.com/it/w/kids-scarpe-v4dhzy7ok) - [Lifestyle](https://www.nike.com/it/w/kids-lifestyle-scarpe-13jrmzv4dhzy7ok) - [Jordan](https://www.nike.com/it/w/kids-jordan-scarpe-37eefzv4dhzy7ok) - [Calcio](https://www.nike.com/it/w/kids-calcio-scarpe-1gdj0zv4dhzy7ok) - [Running](https://www.nike.com/it/w/kids-running-scarpe-37v7jzv4dhzy7ok) - [Basket](https://www.nike.com/it/w/kids-basket-scarpe-3glsmzv4dhzy7ok) - [Educazione fisica](https://www.nike.com/it/w/kids-performance-scarpe-3k7dgzv4dhzy7ok) - 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[Ragazzo/a (7-12 anni)](https://www.nike.com/it/w/ragazzi-kids-agibjzv4dh) - [Bambino/a (3-7 anni)](https://www.nike.com/it/w/bambini-kids-6dacezv4dh) - [Bebè e bimbo/a (0-3 anni)](https://www.nike.com/it/w/neonati-kids-2j488zv4dh) - [Sport](https://www.nike.com/it/w/kids-performance-3k7dgzv4dh) - [Running](https://www.nike.com/it/w/kids-running-37v7jzv4dh) - [Calcio](https://www.nike.com/it/w/kids-calcio-1gdj0zv4dh) - [Basket](https://www.nike.com/it/w/kids-basket-3glsmzv4dh) - [Educazione fisica](https://www.nike.com/it/w/kids-palestra-58jtozv4dh) - [Skateboard](https://www.nike.com/it/w/skateboard-8mfrf) - [Sport](https://www.nike.com/it/lockerroom) - [Highlights](https://www.nike.com/it/w/nuovo-performance-3k7dgz3n82y) - [Nuovi arrivi](https://www.nike.com/it/w/nuovo-performance-3k7dgz3n82y) - [Best seller](https://www.nike.com/it/w/best-seller-performance-3k7dgz76m50) - [Jordan Basketball](https://www.nike.com/it/w/jordan-basket-37eefz3glsm) - [Running: scopri Aero-FIT](https://www.nike.com/it/w/running-abbigliamento-37v7jz6ymx6) - 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[Accessori](https://www.nike.com/it/w/palestra-accessori-58jtozawwpw) - [Altri sport](https://www.nike.com/it/w/performance-3k7dg) - [Tutti gli sport](https://www.nike.com/it/w/performance-3k7dg) - [Basket](https://www.nike.com/it/basket) - [Outdoor](https://www.nike.com/it/w/acg-93bsd) - [Tennis](https://www.nike.com/it/tennis) - [Nike SB](https://www.nike.com/it/w/skateboard-8mfrf) - [Golf](https://www.nike.com/it/golf) - [NikeSKIMS](https://www.nike.com/it/nikeskims) - [Guide NikeSKIMS](https://www.nike.com/it/lookbook-nikeskims) - [Lookbook NikeSKIMS](https://www.nike.com/it/lookbook-nikeskims) - [Guida ai bra NikeSKIMS](https://www.nike.com/it/nikeskims-guida-ai-bra) - [Guida alla collezione NikeSKIMS](https://www.nike.com/it/guida-alla-collezione-nikeskims) - [Abbigliamento](https://www.nike.com/it/w/nikeskims-b2asd) - [Tutto l'abbigliamento](https://www.nike.com/it/w/nikeskims-abbigliamento-6ymx6zb2asd) - [Bra](https://www.nike.com/it/w/nikeskims-reggiseni-sportivi-40qgmzb2asd) - [Top e canotte](https://www.nike.com/it/w/nikeskims-maglie-e-t-shirt-9om13zb2asd) - [Leggings](https://www.nike.com/it/w/nikeskims-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/it/w/nikeskims-pantaloncini-38fphzb2asd) - [Scarpe](https://www.nike.com/it/w/nikeskims-scarpe-b2asdzy7ok) - [Accessori](https://www.nike.com/it/w/nikeskims-accessori-awwpwzb2asd) - [Collezioni](https://www.nike.com/it/guida-alla-collezione-nikeskims) - [Tutte le collezioni](https://www.nike.com/it/w/nikeskims-b2asd) - [Shine](https://www.nike.com/it/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Matte](https://www.nike.com/it/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/it/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/it/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/it/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/it/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/it/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/it/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Acquista per colore](https://www.nike.com/it/w/nikeskims-b2asd) - [Ossidiana](https://www.nike.com/it/w/nikeskims-nero-90poyzb2asd) - [Dark Sepia](https://www.nike.com/it/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/it/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/it/w/nikeskims-blu-8hfx3zb2asd) - [Ivory](https://www.nike.com/it/w/nikeskims-bianco-4g797zb2asd) Cancel Annulla I termini più ricercati [studio fleece](https://www.nike.com/it/w?q=studio%20fleece&vst=studio%20fleece)[air force 1](https://www.nike.com/it/w?q=air%20force%201&vst=air%20force%201)[scarpe da calcio](https://www.nike.com/it/w?q=scarpe%20da%20calcio&vst=scarpe%20da%20calcio)[scarpe](https://www.nike.com/it/w?q=scarpe&vst=scarpe)[jordan 4](https://www.nike.com/it/w?q=jordan%204&vst=jordan%204)[jordan](https://www.nike.com/it/w?q=jordan&vst=jordan)[air max](https://www.nike.com/it/w?q=air%20max&vst=air%20max)[scarpe da basket](https://www.nike.com/it/w?q=scarpe%20da%20basket&vst=scarpe%20da%20basket) [](https://www.nike.com/it/favorites "Preferiti")[](https://www.nike.com/it/cart "Articoli carrello: 0") ## Ispirazione - [Ultime novità](https://www.nike.com/it/storie) - [DNA](https://www.nike.com/it/storie/dna) - [Coaching](https://www.nike.com/it/storie/coaching) - [Atleti\*](https://www.nike.com/it/storie/atleti) - [Community](https://www.nike.com/it/storie/comunita) - [Cultura](https://www.nike.com/it/storie/cultura) - [Innovazione](https://www.nike.com/it/storie/innovazione) - [Tutte le storie](https://www.nike.com/it/storie/tutti) Ispirazione # Le basi: 4 modi per recuperare ##### Coaching Se darai la priorità a questi semplici passaggi tra un allenamento e l'altro, probabilmente vorrai rimetterti al lavoro per fare ancora meglio. Ultimo aggiornamento: 30 novembre 2020  Tutti hanno bisogno di recuperare. È il momento in cui i muscoli si riparano e si ricostruiscono e in cui la mente si riposa e si rigenera. "Non si tratta banalmente di inattività, ma di un frangente cruciale in qualsiasi programma di allenamento", afferma Sue Falsone, specialista clinica abilitata in terapia fisica sportiva e componente del Nike Performance Council. Oggi, Falsone condivide quattro metodi di base per recuperare dopo l'allenamento, dando modo a corpo e mente di dare sempre il massimo. 1. __Allungamento per i muscoli__ Subito dopo l'allenamento, fai un paio di minuti di stretching per migliorare la circolazione e la flessibilità. Utilizza un foam roller o una pallina da lacrosse sui punti indolenziti per alleviare il dolore post-allenamento. Valuta anche l'idea di un massaggio (eseguito anche da un non professionista, come un partner): assolve a tutti i compiti citati sopra *e* stimola il rilascio di ossitocina, "l'ormone del piacere". 2. __Alimentazione e liquidi__ Frutta, verdura, proteine e grassi sani forniscono al corpo i materiali per rigenerarsi. Ma da soli non bastano: sono necessari anche gli elettroliti, tra cui minerali come magnesio e selenio, che sono fondamentali. Il corpo ne espelle una certa quantità tramite il sudore; puoi ripristinarli con acqua di cocco, banane o alcuni integratori a basso contenuto di zuccheri. 3. __Riposo e respirazione profonda__ Durante gli allenamenti più intensi, si attiva il sistema nervoso simpatic*o*, che imposta il cervello in modalità "combatti o fuggi". Il recupero, tuttavia, avviene solamente quando si passa al sistema parasimpatico, che porta il corpo in uno stato di "riposo e digestione". La meditazione basata sulla respirazione può aiutarti a raggiungere questo stato. Dopo un allenamento, prova questo esercizio: inspira per quattro secondi, trattieni il respiro per quattro secondi, espira per quattro secondi, trattieni nuovamente il fiato per quattro secondi e poi ripeti il tutto per altre tre volte. 4. __Dormire bene__ Durante il sonno, il corpo produce l'ormone GH, definito ormone della crescita, che contribuisce alla regolazione del metabolismo e della composizione corporea. Inoltre, viene secreto il cortisolo, un ormone responsabile del ciclo sonno-veglia e che permette di riposare bene, o male, in base alla presenza o meno di disturbi del sonno. Per mantenere questi ormoni in equilibrio, cerca di andare a letto sempre alla stessa ora e di dormire per almeno sette ore. 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