2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
A fitness vacation is inappropriate if you are spending time in the country. Surely you will be bored just to bask on a sun lounger all day long, and you will want physical activity. Someone realizes this desire in useful agrofitness, organizing the beds and nurturing the future harvest. Someone will prefer walks in the forest paths, which is close to the summer cottage. Someone will ride a bicycle with the breeze through the holiday village. And someone will like gymnastics on a neatly cut soft lawn in front of the country house. Fans of the latter will certainly want to diversify such workouts with the help of sports equipment
For this purpose, you can equip a small gym in the country. The back of the bench can be a suitable support for push-ups. It would be nice to equip a horizontal bar with a ladder for hanging exercises useful for the back. For the press, you can dig a bracket for fixing the legs near a low bench. Dumbbells, bodybar, jump rope, small gymnastic ball, roller and medball taken from the city will also come in handy. All of the listed sports equipment is quite compact and does not take up much space, but it will bring a lot of benefits and pleasure from classes.
However, do not be upset if you do not have the sports gadgets listed above and their purchase is not included in your immediate plans. Among the summer cottage equipment there are many things that will help diversify fitness training and make it more effective. Below, a universal set of exercises will be proposed, for which you will need 2 buckets, half filled with water and any garden equipment with a long handle (shovel, hoe, rake or pitchfork).
Exercise # 1. Bucket lunges.
Take a bucket of water in each. There is no need to fill the buckets to the brim. Half or even a third will be enough. Stand straight with feet shoulder-width apart. Breathe in. As you exhale, step forward with your right leg and bend it at the knee. Place the thigh of the right leg with the lower leg of the left leg parallel to the ground. Return to starting position. Now do a similar lunge with your left foot.
Repeat 10-15 times on each leg. The exercise involves the muscles of the back, legs, buttocks, hips and stabilizers.
Exercise number 2 Slopes with buckets
Continue to hold a bucket in each hand. Stand up straight. Place your feet shoulder-width apart. Lean to the right. Return to starting position. Now lean to the left. Return to starting position. Make sure your belly remains sucked in.
Repeat 10-15 times on each side. When performing the exercise, the abdominal muscles are involved.
Exercise number 3. Shovel squat
We stand straight. Feet shoulder width apart. We hold the shovel behind the neck with our hands. Breathe in. As you exhale, sit down. At the same time, lift the shovel over your head. Return to starting position.
Repeat 20 times. During the exercise, the muscles of the legs are involved.
Exercise number 4. Stir
Hold the shovel in front of you with both hands. Perform circular movements with it, as if stirring soup.
Perform 5-10 circular movements in one direction and the other. When performing the exercise, the muscles of the arms are involved.
Exercise number 5. Body turns.
Place the shovel over your shoulders. Hold it with both hands. Expand the body to the right and left. Perform 15 of these twists in each direction.
Exercise number 6. Swing legs
Place the shovel vertically in front of you. Place your hands on it. Perform 20 swings to the side with your left foot. Then another 20 similar swings with the right leg.
Finally, do a stretching exercise.
Lean on an upright shovel. Lean forward so your back is parallel to the ground. Fix the position.
As you can see, the proposed mini-set of sports exercises allows you to work out all the main muscle groups. To increase the effectiveness of such workouts, you can gradually increase the number of approaches to such a fitness set to 3. You can also periodically use these exercises while working in the garden to crimp and recover from an extended stay in one position. Also, do not forget about a moderate and balanced diet, without which even regular sports training will not bring noticeable results.
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