2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
Photo: lithian / Rusmediabank.ru
With the first warming, we try to get out to the dacha in order to put things in order in the house, in the personal plot and in the beds. But what about the order in our body, the state of the figure? As a rule, by the beginning of the beach season after a lazy winter, we are not in our best physical shape. But very soon we will have to leave on a minimum of clothes, go to the beach, sunbathe and swim in public. And so I want to look aesthetically pleasing and fit. So why not devote some of your time at the dacha to getting ready for the beach season? Moreover, there are a lot of opportunities for this!
Since there is very little time left, we will deploy the fight against excess body fat, as they say, on all fronts. The most active way to do this is cardio. Cardio exercises in the fresh summer air makes your heart beat faster, which stimulates increased air circulation through your body and metabolism in general. Accelerating metabolic processes will help burn calories faster and get rid of excess body fat.
How to do cardio in the country? Very simple! Walk, run, ride a bike, jump rope, just dance dynamically. It is desirable that during a week of such a load you have accumulated 5 hours in total. Then it will bring a noticeable effect. Alternate the proposed types of physical activity with each other to avoid addiction. Otherwise, the effectiveness of training will fall. Combine several types of cardio in one session. For example, alternate walking and running on familiar forest paths, or cycling on country roads with cross-country runs.
So that such efforts are not in vain, it is necessary to adjust the diet in parallel. After all, there will be little use from jogging if you begin to eat abundantly after them. Moreover, the appetite in the country is very provocative. Therefore, limit yourself to the consumption of too fatty foods and flour products and fill your diet with vegetables and fruits, for which the summer season is so rich.
In order for the body not only to lose weight, but also to have an aesthetic appearance, in addition to cardioactivity, it is also necessary to find time to train the main muscle groups. For this, agrofitness is partly suitable. Indeed, while working on the beds, you have to carry loads (buckets of water, boxes with seedlings, etc.). This helps to form an aesthetic hand contour. Likewise, you lean when leaning over the garden. This trains the back, abs, lower back. Squats while planting seedlings or weeding stress the gluteal and thigh muscles.
If you do not break the beds in your summer cottage, or just want to enhance the muscle effect of agrofitness, then try the exercises below.
First, take a few deep breaths and exhalations. As you inhale, raise your arms up. Stand on your toes. Reach for the sun, smile at him.
The following exercise will work the muscles in your arms, legs, and buttocks. You will need dumbbells to complete it. Instead, you can use two plastic half-liter bottles filled with water. We take the dumbbells in our hands, bent at the elbows so that the dumbbells are at the waist level, and the palms are looking up. We put one leg forward and lower ourselves into a half gray. From the described starting position, we box alternately with the right and then with the left hand, straightening them at the elbow and turning them with the palm down. We continue for 1 minute. If you have a punching bag in your country house, you can pound on it.
Let's pay more attention to the muscles of the thighs and buttocks. Stand straight, clench your palms into a fist, press your elbows to the body. From the described starting position, strike a side kick on an imaginary wall, tilt the body in the opposite direction. Continue for 30 seconds. Then do the exercise on the other leg. You can hit a real wall, tree, or punching bag.
We continue to train the legs, buttocks, connect the arms and back. Put the dumbbells in front of you and take an emphasis on the dumbbells with your hands, pull the body in one straight line and rise on your toes. From the described starting position, alternately tear off the right or left leg from the floor, bend it at the knee and stretch it towards the chest. Continue for 1 minute.
The next exercise uses your abdominal muscles. To complete it, you will need a gymnastic mat. Lie with your back on it. Bend your arms at the elbows, place your palms at the shoulders. Bend your legs at the knees. From the described position, stretch your knees to your chest, tear your buttocks off the floor. Perform the exercise smoothly, without jerking. We continue for 1 minute.
We continue to train the abdominal muscles. We sit down on the gymnastic mat. We bend our legs at the knees, press them to our chest with our hands, cross our feet. From the described starting position, we lower ourselves onto our back, at the same time raise our arms above our head and straighten our legs, keeping them above the floor. We hold such a bar and return to the starting position. Repeat 3-5 times.
Over time, increase the number of approaches to the proposed mini-complex up to three times.
Work out at the dacha according to the proposed program regularly, and on the beach you will not be ashamed of the condition of your figure!
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