The general and active warm-up phase involves large muscle groups. The goal of a warm-up is to increase your body's "operating temperature". This is achieved when you cycle, go running or skip rope, for example. A warm-up should last about 5-10 minutes, but the intensity should not to be too high. It should only activate and stimulate you muscles.
As already mentioned, there are many ways to best regenerate your body. Besides regenerating your body passively, you can also do so actively. This includes, for example, some light endurance training, followed by some dynamic stretching. Regenerative training increases your overall physical endurance and resistance. It is important not to strain the muscles, but only use them a little. Foam rolling is also highly recommendable. Besides loosening your connective tissue and any tension, foam rolling also improves the blood circulation to your muscles. This makes it easier for your muscles to be supplied with oxygen and nutrients, which can ultimately promote regeneration as well. A sauna session is also a good way to actively regenerate your body. The heat relaxes your muscles. Metabolic waste products can also be eliminated more quickly, and your muscle tone relaxed.