In the autumn, I do not want any activities, which is due to the slowdown in all the processes in the body with the arrival of cold weather, however, the decline in activity, as we all know, leads to a set of excess weight and disappointment when selecting clothes in your favorite boutique. We drive away the apathy and go out to workout on the street, when the weather allows, let the temperature be autumn in the morning and does not always please the possess. We have collected the most effective exercises in the fresh air that you can easily perform on the nearest playground near your home.
Getting ready for training
Any physical activity implies thorough preparation, otherwise your joints and tendons will not say thank you. Do not be afraid, all you need is a running and development of joints by turns and inclons. Do everything smoothly and gently not to damage soft fabrics.
We begin push-ups
If you can not call yourself a supersportive person, do all push-ups from the knees - so you will reduce the load on the lower back, which with unusual can answer pain for several days. In the fall, it is quite difficult to find a dry and clean island of Earth for high-quality pushups, and therefore grab the rug from the house to train to spend without any problems. With the push itself, watch the elbows look back and did not create an angle more than 45 degrees, and your head did not rise above the housing, otherwise you risk damaging the cervical joints.
grab a rug with you
Photo: www.unsplash.com.
Tighten
Here you will need a horizontal bar. Look for such a crossbar that would not be too high, because we are going to do not quite standard pull-ups: the perfect height is 60 cm. Stalim under the crossbar rug so that in the event of a touch with the Earth, you do not drink clothes, check in the crossbar in such a way as to be between her and earth. Hands are located on the crossbar on the width of the shoulders, lower the shoulders and bring the blades together, you should get a flat line of your body on your hands stretched out, while straining the press and buttocks. Tightening until you touches the crossbar.
Satisfy
And again we perform a classic exercise in a slightly modified form: we will need a slight exaltation in the form of the lowest crossbar of the horizontal bar, which you can easily sit down. Get back to the horizontal bar and put the legs a little wider shoulders. Socks look at the sides. Having rejected the pelvis back, slowly go on the crossbar, while keeping the back straight, the heels from the ground also do not take off. If there is a desire to complicate the exercises, find even lower elevation and perform squats until you touch it.