You try to keep fit, run in the morning or go to the gym and yoga studio several times a week. It's wonderful and very useful. But if you are engaged in fitness mechanically, "turning off" your brain, thinking about extraneous things and just mechanically doing the worked out movements, you will not get from your training the possible and desired result. Moreover, your brain can perceive employment as hard work, after which you will be broken physically and morally. Try to change the situation, shake, turn training into a game. How? Very simple. Start with the place. Go to the nearest playground. A bit of fun plus outdoor exercise - and fitness classes will no longer seem so routine to you. The feeling of playing in training easily eliminates the monotony of repeating the same old exercise, and the element of surprise constantly requires your body to exert effort. Imagining yourself as a child, you will move without embarrassment and, getting pleasure, get used to such training.
We have developed a special set of exercises using the standard equipment of the playground and the advantages of an uneven ground surface. What result to wait?
1. Pulling on the ladders
Stand facing the construction for climbing and grab the crossbar palms to yourself. Jump up to pull yourself up and be as high as possible above the crossbar, pulling your knees to your chest. Slowly straighten your arms and legs. Go down to the ground and accept the emphasis-squat. Do 10-15 repetitions. Muscles work: upper back, shoulders, press, legs and buttocks. No ladders for climbing? Place the elastic band around the trunk of a tree or pole, holding its ends in each hand. Hands stretched out in front of him. Stand up, putting your feet on the width of your hips, and squat. When you crouch, take both hands back. Exercises will not make your muscles anymore engage in routine, the game will bring you pleasure, and, of course, the body will be in shape. If you can not get to the playground, your own yard or even the beach is perfect for these exercises. Do this complex 3-4 times a week with a break in one day between training. The best part: you will get the desired shape and excellent posture. Remember also that meetings on the playground - with or without children - can be a wonderful entertainment.
2. Bending knees on a ladder for climbing
Stand under the stairs, grab the crossbar above your head, hands on the width of the shoulders. Hanging on your right hands, pull your knees to your chest, strain the press and pause. Slowly lower your legs and either hang, or just touch the ground with your feet. Do 10-15 repetitions.
3. Falls on the children's hill
Stand at the very top of the small hill. Grasp the mount above the hill, legs together. Bend the left leg at an angle of 90 degrees and lower your right foot down the hill, holding the crossbar for support. Climb back and repeat the movement. Do 10-15 repetitions on each leg. Muscles work: arms, shoulders, press, back, thighs, buttocks. No slides or are you afraid? Make attacks in walking on the grass or on the sand. Put your hands behind your head, pull out your elbows and make 2 lungs, then turn 180 degrees; repeat 10 times. Important: turning after two attacks burns more calories than doing several attacks continuously.
4. Hops
Find a bench without a backrest or use the bottom of the children's slide; make sure that the barrier is low enough to jump over it. Stand on one side of the barrier, sit down. Strain the press and put your hands on the barrier for stability. Using your hands and center force, bend your knees, push off, jump over the barrier, landing on the other side, bending your knees. Jump back and forth for 30 seconds, rest and repeat. Muscles work: arms, shoulders, hips, legs, central muscles. Can not find a barrier? Jump over the road surface, grass or sand. Feet together, knees bent, jump from side to side, moving forward.
Do cardio exercises!
If simple walking or jogging bothers you to death, approach the cardio training creatively. Radical reorganization of your usual routine will bring you pleasure more and more. Need ideas?
- Run, lifting your knees, around the playground for 20 minutes, every minute or two runs alternate with a 5-minute walk.
- Jump on the rope or play in the classics for 20 minutes. Or join yourself in the yard to play volleyball.
- Score the ball into the basket if you have an available basketball court. Start from the center of the court, run towards the ring and make a two-point throw (with or without the ball), landing, slightly bending the knees. Run back to the center and repeat the exercise 10 times. If there is no basketball ring nearby, run towards the wall, as you approach it jump as high as possible.
- Run through the speed. On the grassy area, select 3-4 places and mark them with stones or some other objects (several meters apart). Starting with the first stone, run with acceleration to the next, turn around and go back running back to the beginning, then turn around again, run to the second stone and so until you reach the last stone. Execute the exercise 10 times, resting 30 seconds between repeats.
- Introduce several movements to the side. Take the side steps away from the site 10 times (back and forth). Then make 10 attacks in the direction in one direction and go back in jog. Repeat 3 times (or until the leg muscles get tired).
- Add the jumps. Make a series of jumps - 1 minute, then jump, high knees - 1 minute. Repeat the exercise 10 times, alternating these two types of jumps.
5. Bending knees on a swing
Stand in front of the swings on your hands and knees, face in the opposite direction from the swing. Then stretch out and take the position for push-up. Put your feet on the swing so that your body stretches out in a straight line: the legs are on support, and the hands on the ground. Leaving your hands still, raise your hips up and pull your knees to your chest, straining your stomach. Slowly straighten, returning to the starting position. Do 10-15 repetitions. Muscles work: arms, shoulders, chest, back and abdominal muscles. No swings? It's not a problem! Lay down on your back, place your feet on a bench, log or some other elevation, keep a game or medical ball at the chest level. Rise and throw the ball high into the air, catch it when you're back in the prone position. Repeat this exercise at least 20 times.
6. Falls in the sand
Stand up: legs on the width of the hips, hands on the hips, shoulders straightened, the stomach tightly drawn. Take a big step forward, bending both knees at a 90-degree angle, the back knee almost touching the ground. Climb up, move your hind leg forward and make the next attack. Perform 30 attacks and rest. Muscles work: central, thighs, buttocks and calves. No sand? Do the attacks on an uneven surface: grass or soil.