2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
The first thing you want to do upon arrival at the dacha is to breathe in the air deeply. Somehow, automatically at the same time, the eyes are closed, and the lips are stretched in a blissful smile. Good how! The air is filled with intoxicating oxygen mixed with blooming sea buckthorn and linden. And it is worth moving a little towards the coniferous forest, which is nearby, as ozone is also mixed with a healing air cocktail. Did you know that coniferous forests are rich in ozone, which is the best way to help burn fat in our body?
And about the fact that boron is filled with phytoncides - biologically active substances formed by plants and suppressing the growth of bacteria? It is thanks to the secreted phytoncides that the smell of onions and garlic is considered an effective protector against microbes. Thus, breathing in the forest air in the country, you prevent the development of sinusitis, bronchitis, inflammatory skin processes, etc.
However, just breathing in the clean country air with full breast, you will not become slimmer and healthier. Do not forget about hardening procedures and fitness classes. Be sure to take the opportunity to walk barefoot on the grass, earth, warm stones at the dacha. Swim in open water. Sunbathe. All this will strengthen your body and make it more resistant to various kinds of diseases.
Also, do not neglect the opportunity to cycle through the countryside or jog on the familiar forest paths. Such physical activity is an excellent workout for the heart muscle and is the best way to promote weight loss.
However, in order for the body not only to get rid of excess fat deposits, but also to look aesthetic and fit, do not forget about gymnastics, which includes exercises for training the main muscle groups. Below are examples of such exercises. Be sure to pre-workout with a warm-up.
Examples of effective upper body exercises.
1. Roller push-ups.
Place your palms on the bolster under your chest and knee on your right leg. Raise your left straight leg, parallel to the floor. Perform 10 push-ups. Then change the position of your legs and do 10 more push-ups. In addition to the muscles of the chest and triceps, the muscles of the press and buttocks are involved in the exercise.
2. "Butterfly" in the bar.
Get on your knees. Place your right hand on the roller. Take a half-kilogram dumbbell in your left hand. Take your left hand to the side (like a butterfly flapped its wing), do not unbend your elbow to the end. Continue raising and lowering your left hand for 30 seconds. Then change hands and continue the exercise for another 30 seconds with the other hand.
Examples of effective exercises for the hips and buttocks.
1. Lunges.
From a standing position, lunge onto your right leg. Make sure that her thigh and lower leg of the left leg are parallel to the floor. Straighten up. Perform the same lunge with your left leg. Perform 10 of these lunges on each leg. To connect your hands to the workout, perform this exercise, holding a half-kilogram dumbbell in each hand.
2. Squats on one leg.
From a standing position, sit down on your left leg (as if you are sitting on an imaginary chair), raise your right leg straight above the floor. Do 10 of these half squats. Then sit down 10 more times on the other leg. To connect your hands to the workout, perform this exercise, holding a half-kilogram dumbbell in each hand.
Examples of effective ab exercises.
1. Raising the leg from the side plank.
Lie on your right side. Take the rest on the elbow and right hand. Place the ankle of your right leg on the roller. Place your left hand on your left thigh. Lift the housing off the floor. Extend your straight left leg to an angle of approximately 30 degrees with the floor. Within 30 seconds, perform rotational movements with it, first clockwise, and then for another 30 seconds counterclockwise. Upon completion, roll over to the other side and repeat the exercise on the other leg. In addition to the abdominal muscles, the buttocks are actively involved in the exercise.
2. Twisting the body.
Sit on the floor. Raise your straight legs at an angle of 45 degrees above the floor, place your straight arms in front of you, tilt your back slightly back. Turn the body and arms to the right, and the legs to the left (twist the body). Then, on the contrary, turn your arms with the body to the left, and your legs to the right (twist the body to the other side). Repeat the exercise for 1 minute.
Finally, do some stretching exercises.
Breathe deeply and move more so that the effect on your body from being in the country is maximized!
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