3 hardcore outdoor training for the opening of the summer season

We are part of a complex for the park and garden, area with the bar and even a long ladder. Engage in any place and do not look for excuses.

What are the pros of these complexes

15-30 minutes of the complex you will get all the benefits of a good cardio and even more:

• Will be hard to burn calories - and not only during, but also after exercise.
• Bleed the heart and lungs.
• Will develop overall endurance: you stop panting up the stairs and running after the departing bus.
• Muscles get a load without simulators. We picked up exercises for major muscle groups of the arms, legs, press. If you want to load a good back, choose a set of horizontal bars.
• Exercises give pleasure. We found interesting options, many of which you've probably never tried.

How to make

1. After the warm-up. Exercise simple, but warm up before you still need them. Run a five minutes, and if you do that there is no place - to jump through rope, Rotate the arms and legs in all joints, do you lean forward and to the sides, and a dozen of air squats.
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2. Not in the heat. If hellish inferno outside, do not arrange training in the afternoon - a better deal in the morning or late afternoon.
3. Intense ... Training should be precisely this - that's the point. If you long for a rest, the use is rapidly declining.
4. ... but without fanaticism. Do not try to make up for a training session all the lost years. Overloading yourself, you make it worse: get a steady aversion to exercise at all, which makes it impossible for further transformation.

Your main task - to have fun, to feel strong and fit and want to exercise more.

What exercises to perform

1. At the park or at the cottage

For those exercises you need to shop. Each movement is performed for 40 seconds, then relax and start the next 20 seconds. When you finish the last of the list, rest a minute. This is one round. Perform 3-5 rounds.

Jumping on the bench with the change of feet

My legs in the jump, keep knees were wrapped inside. If you have a problem with them, replace traffic on zashagivaniya on the bench and constantly alternate his feet, start with the right, then - on the left and so on.

Push-ups on bench

Keep your elbows close to your body, do not lift the shoulders towards the ears. Try to keep your body elongated in one line, strain press and buttocks. If you can not do push-ups and 40 seconds straight, try a lightweight version - push-ups with a turn to the side. After each push-turn around into the side bar, alternate sides: wringing-turn right, turn left-squeezing.

Pulling your knees to your chest on the bench

Try to keep your back straight as far as possible, do not lean against the bench - it's cheating. The extreme point straighten the legs, knees should be only slightly bent.

Split Squat with one foot on the bench

Make sure that knee bent at right angles without departing from the sock or wrap inside. Do not touch the ground behind the standing leg knee - to let the land remain a distance of 2-3 cm.

Reverse push-ups from the bench

Flatten and lower the shoulders, straighten your legs. Get down to his shoulders parallel to the floor, perform movements smoothly and under control.

"Cliffhanger" with reliance on the bench

Try to keep the body in the same position, not to throw the pelvis during leg change. Strain and press buttocks: It will reduce the amplitude of the excitation and load your muscles.

Burpee with Jumping on the bench

Before falling to the ground, make sure that the trajectory of a person does not pass through the shop. Usually during burpee the lowest point of touching the floor chest and hips, but if you do not want to get dirty, do the usual push-ups.
If you too hard, you can do without it - take the emphasis lying down, get up, jump on a bench, get off, take the emphasis lying.

Bike

Do not lean against the bench, try to keep your back straight.

hands walking on the floor with your feet on the bench

Try to pull the body into a single line, press and strain the buttocks. If push-ups does not work, you can do without this element. Follow the three steps to the right and three to the left - this option will load too bad shoulder girdle and hands.

If during execution of the complex you do not have time to relax for 20 seconds, easily change the time by 30 seconds of work and 30 seconds of rest. After the circle can relax more - two minutes instead of one.

2. On a Sportsground

Each exercise is to perform a specified number of times, and then go to the next on the list. At the end of the lap rest for two minutes and start anew. All you need to do 3-5 laps - on state of health.

Try to cut the rest time between exercises. Ideally you relax while switching from one horizontal bar to another. Focus on his condition: if the heart is pounding in my throat, nausea, or stabs in the side - we have to rest. And if you just rapid breathing and sweat creek - continue. Start with the following number of repetitions:

• 10 pull-ups.
• 15 push-ups.
• 20 sit-ups to jumping out.
• 10 push-ups on the bars.
• Ups 15 feet to the horizontal bar.
• 20 pistols.

If some exercise is not obtained or is not shut them out in one approach, feel free to change the simplified version - you will find them in this article.

pull

Lower the shoulders, pinch blade, tighten the press. Do not lift the chin, trying to reach the horizontal bar - keep your head straight.

Push ups

Tighten your abs and buttocks, squeeze almost to touch breasts sex, try to keep your body straight, not caving in a waist.

Air squats with jumping out

Squat in a full range - basin must fall below the knee. Keep your heels on the floor during squat.

Dips

Lower and straighten shoulders, pinch the blade go down to his shoulders parallel with the floor.

Lifting the legs to the horizontal bar

Lift the leg until it touches the bar, immerse the slow movement, without jerks.

pistols

Try not to wrap the knee inward while lifting. Keep your heel support legsAnd keep the raised leg straight. Do not touch the floor during ascent.

3. on the stairs

Locate is not very steep long staircase. Perform each exercise for 10 times without a break. Rest between exercises 1-2 minutes.

Running up the stairs

This exercise will help to warm up. The first three times they do in an average pace, then accelerating.

Jumping "feet together - legs apart" with cotton

This is slightly complicated variant jumping jacks. Jump up the stairs and go down easy at a run.

Running with crossed legs

Exercise requires coordination. Take your time until you feel that the movement is obtained easily. Alternate run right and left side through one repeat: right side up, down, light jogging, left side up, down, light jogging, and so on.

Burpee on the stairs

Perform push-ups in a full range - up to touch breasts stairs.

Extensive attacks

You can do lunges two or three steps: it all depends on their width and your stretch marks. Alternate legs, descend down light jogging.

Steps to push-ups

Two steps to the right - push-upsTwo left - push-ups. It is considered at a time. Just need to perform a penetration of 10 to the right and to the left.

Sprint up the stairs

Optional step on each step - can jump over one or even two. The main thing - as soon as possible to get to the top. Down get down free running.