Sport // Fitness

Outdoor fitness

exercise program you can diversify and complement the varied arbitrarily, making each session in celebration of the body and the soul.

the beginning of everything - walking

to the selected place of employment, of course, get better on their own. Tread vigorously and dynamically, from time to time accelerating the step or transition to jogging .On the way you can not only admire the beauty of nature, but also to do something useful exercise.For example, breathing.

Use case: belly breathe rhythmically tensing and relaxing the muscles - a kind of training for the media, useful for the figure.

Do exercises for the eyes - blinking, eye movement in different directions.If no one sees you, go part of the way on his heels, toes or backwards - it trains the coordination.Going on foot alone, you can meditate, no one embarrassment.

Coming to a clearing with thick grass, take off your shoes and walk barefoot on the silky grass mats, admiring the flowers and butterflies.The therapy does n

ot ?!Polyana - the perfect place to recharge.

Relax after a walk and start to exercise.It can be Mahi hands and feet, tilt and rotation of the body, squats, yoga asanas ...

Part of exercises are performed, picking up a thick stick, a heavy stone or other natural weighting .With the help of a stick, by the way, you can perform exercises to develop the muscles of the back, bending forward and twisting the torso.

Met in the way of a big log (suitable and bench in the park) - a great trainer for strengthening the leg muscles.Sitting on him, lift and lower legs, do the exercise "scissors".Several times a log walk barefoot training vestibular apparatus biotochki and massaging on the feet.

Wide logs without knots steadily lying on the ground, can replace the step-board .Do some exercises of step aerobics, using different ways to climb on the log and toe with him.

Move rhythmically, training the abdominal muscles, buttocks and legs.Connect the hand movements: at each step lift the arms up, pulling them forward, do undulations.Pick up stone by stone - a great burden on the shoulder girdle.

After a workout, relax, sit with your back against a tree trunk, saturating it with healing energy.

Strength Training on the bench

for rotator cuff

strengthen the muscles of the chest, shoulders, arms, thighs, drumsticks and the press can be in the parkusing conventional bench.

starting position

Take the emphasis lying on his outstretched hands, palms lean on the ground, placing them shoulder width apart and directly below the shoulders and feet are also spaced shoulder-width apart, on the bench.


Tighten your abdominal muscles, bend your elbows, spreading them apart and lower your upper body to the ground, without rounding and arching his back - the whole body from head to toe should be a straight line.Hold the bottom position for a second, straighten your arms and return to starting position.

for arm muscles, hips and press

starting position

Sit on the edge of the bench, hold her hands on either side of the torso, palms are just below the shoulders.

Slowly lower hips on the edge of the bench, while making small steps forward up until the knees will be just above the ankles, it does not move your buttocks from the bench.Pull your right foot forward and place your heel on the ground.


Bending your elbows shoulders and giving back, lower your buttocks close to the ground while straining muscles and bringing your right knee to your chest.Keep hands were bent at an angle less than 90 degrees.

Hold for a second and straighten your arms while straightening the right leg, the foot without touching the ground.Repeat the motion 4-6 times without dropping a leg on the ground, after doing the exercise for the other leg.Rest 30 seconds and perform another approach.

For the legs, buttocks and press

Park trees - excellent trainers to help strengthen the muscles of the legs, buttocks and press.

starting position

Lie on your back legs to a tree, bending the right knee, foot on the ground, straighten your left leg and place your foot in a tree, arms extended at your sides, palms up deployed.


Squeeze your buttocks and lift your pelvis up so that the body from the shoulders to the left foot is a straight line, then return to starting position.Perform one approach for one, then the other leg, rest 30 seconds and repeat.

Water aerobics - nice and helpful

temperature surpasses 30 degrees, jogging and other exercises can not be performed because of the heat.But near - reservoir.So, you can do water aerobics.

exercises in water - to the joy of the body, they can train different muscle groups.In addition, these exercises are very effective in combating obesity , and all this - without exhausting efforts and "sweat".

Firstly, any exercise in the water column is given easily, even those with sports in trouble.Second, the water wonderful relaxing muscles, and fatigue is not felt.

«Water figures" give special flexibility of the body and the harmony of forms: we are moving in the water, trying to keep his balance, working all muscle groups.


Do not rush into the water "with piping hot» - it's very bad for the heart.First, a little soak up the sun, and then 10 minutes Stay in the shade.

Do not swim to the "goose skin» : get out of the water when the body can still feel the pleasant warmth.So, perform figures.

«Running on water»

Stand erect, arms apart.The stomach tighten.Raise your left leg, bending it at the knee to hip level.Lower the leg completely straight.

Do exercise on the other foot.Repeat 20 times.This exercise is designed to train the muscles of the front of the thigh.


Starting position is the same.Bend your right leg and try to touch heel buttocks.Lower the leg.Do the same for the left foot.Do exercise, alternating legs 20 times.


Stand erect, arms apart.Bend the left leg at the knee.Take a swing back leg bent.Repeat 20 times, then switch legs.With this exercise trains the muscles of the buttocks, lower back strengthening.


Just dive into the water without touching the bottom of the feet.Hands apart.Leaning the torso forward, follow the movement like climb stairs, for 5 minutes.Climbing underwater "ladder" to help improve metabolism and strengthen the muscles of the legs and buttocks.

Coming out of the water, move on land. jogging along the river or seashore - a sure way to show off shapely legs after holiday .

... summer outdoors can bring so much good her figure and health!Therefore, going on nature, do not forget to bring a ball, jump rope, and additional on-site use natural trainers.Be beautiful and healthy!

Inna Yining

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