News 18 Mar 2021
Getting Ready For Spring! With Outdoor Activities & Workouts
Spring has come! Nature and our body are awakening. A great time for those who dream of losing weight by the summer season, to put themselves first after a long winter!
So all excuses aside, particularly like:
- I'll start tomorrow
- I'll start on Monday
- And the use of like to make an excuse
In the spring, workouts are easier: not even because of the banal desire to "lose weight by summer," but because sunny days and fresh air set you up for an active life. If you're not already on a fitness regimen, run to the store for some new workout gear, and start getting active!
Here we will discuss some workouts for you that are easy to perform at home without any specific difficulty.
Spring Mini Workouts
Your daily routine has changed a lot over the past weeks, and each new day brings something new. Despite the long list of all their duties and household chores, there is almost no time left for sports or activities. However, daily workouts may be shorter than you think and require no special equipment, so anyone can fit exercise into their schedule. You can start with the following mini-workouts.
One Minute = Many Benefits
Only 60 seconds of a workout can go a long way! Try:
- Running in place
- Jumping with legs apart
- Running up and downstairs
If you want to start with something easy, you can toss and catch an object, such as a rubber ball, toss the object from hand to hand around the waist in a clockwise direction, and then vice versa, or alternately throw your legs in front of you.
- Musical Charging
On average, a song is three minutes long. Dance or repeat rhythmically while the melody plays.
You can also start with simple movements or exercises in the first minute and gradually move on to intense ones.
- Praise Yourself For Progress
At the end of the first week, notice how great you are feeling. At the end of the second week, you will notice positive changes in energy levels, muscle tone, and thinking. Try repeating mini-workouts throughout the day at a time that works for you. Make it a daily habit, such as every morning before waking the children up.
At the end of each week, look in the mirror, smile, and say to yourself, "Well done!"
Working In The Cardio
These are the movements that make our hearts beat faster. So, the heart beats faster, blood circulates faster, nutrients enter the organs more intensively, and metabolism is stimulated. The acceleration of metabolism contributes to the burning of subcutaneous fat, and we lose weight. This is why cardio exercise is recognized as the most powerful aid for those looking to lose weight. In spring, you can practice the following cardio exercises;
Exercise 1. Mill
Place your legs wider than your shoulders. Lean forward. Twist the body to the right, at the same time touch the floor with your left straight hand, take your right straight hand behind your back. Then do the same on the other side. Continue driving for 1 minute.
If you have a weak stretch, and you do not reach the floor with your hand, then it is allowed to bend your knees during the exercise. Move at a fast pace.
Exercise 2. Backward Lunge With High Knee Lift
With your right foot, lunge backward, positioning it along the heel of your left foot. Straightening, bend your right leg at the knee and lift it up over the side. Perform the link for 30 seconds. Then do the same with the other leg.
Exercises 3. Forward Lunges
Doing lunge forward to the right, then the left leg, move around the house in 30 seconds. Try to keep the thigh of the front leg parallel to the floor, and the knee of the back leg - barely touching the floor. Move your hands in the manner of imitation of Scandinavian walking.
Exercise 4. Plank Jumps
Stand in a straight plank with an emphasis on the palms of straight arms. Place your palms under your shoulders, pull in your stomach, and do not protrude you're buttocks up. Try to keep your entire body in one straight line at an angle to the floor. Spread your legs out to the sides with a jump. Then bring them together with a jump. Continue the exercise for 1 minute.
Exercise 5. High Plank Knee Lift
The starting position is the same straight bar, but this time with support on the elbows of the hands. Pull the knee of the right, then the left leg to the chest alternately. Continue driving for 30 seconds. Move quickly, as if you were running in place.
Exercise 6. Oblique Twists In The Plank
The starting position is again a straight bar with support on the palms of straight arms. Lift your buttocks up and reach with your left hand to the foot of your right leg. Return to the plank. Do the same with the other hand. Continue driving for 30 seconds.
Exercise 7. Plank With Changing Support From Palms To Elbows
For the next half-minute, stay in the plank, leaving the rest of the palms on the elbows and back. In this case, proceed in the following order: from a straight bar on outstretched arms, first bend one arm at the elbow and take support on it, then do the same with the other hand. Then do all the movements in reverse order and return to the plank with outstretched arms.
Exercise 8: Twisting To The Side From The Plank.
After completing the previous exercise, remain in the plank with support on your elbows. Tilt your buttocks to the left, barely touch the floor with your thighs and return to the starting position. Do the same on the other side. Continue rocking for 30 seconds.
Finish doing the cardio block in the so-called baby pose. To do this, sit on your knees, lower your buttocks on your heels, stretch your chest to the floor, stretch your straight arms along with your head on the floor. Feel how you're back, hip, chest stretch. Remain in this position until breathing is restored.
Some Tips For Beginners
And we will give you some useful ones to start your transformation correctly!
- Remember, any workout after a long break is a lot of stress for the body! And if you are studying for the first time, then doubly!
Therefore, any training should be started gradually, and not at the limit of your capabilities!
- Pay more attention to warm-up at the initial stage to avoid injury.
- The initial workout should contain exercises for all muscle groups with a small number of sets (1 or 2 sets).
- The number of repetitions in one approach should be from 8 to 12. This is quite enough for your body to begin to get used to physical activity.
- Start your workout with simple basic exercises that are great for getting your body in shape.
- Start by doing bodyweight exercises. Move on to additional loads and burdens after 4-6 weeks. Increase the load gradually, slowly.
- Don't forget to rest between sets. It should be at least 1-2 minutes. Drink plenty of fluids, do not stand still, try to move.
- If you prefer group workouts, start with activities from the "soft fitness" category:
- Healthy back
- And other activities of low intensity without additional burdening.
If you are not sure of your knowledge and experience, it is better to ask a professional for help! Do not forget about the correct end of the workout (the so-called "hitch"). An excellent "hitch" will be the approach to cardiovascular equipment (15-20 minutes), as well as stretching. Stretching will help relax and relieve muscle soreness and facilitate recovery. The optimal break between workouts is 1 day (maximum 2 days). Do not exercise for several days in a row, the body needs time to recover.
To Sum This All Up
In the spring we wake up from hibernation, so it's time to build up the load to get ready for the summer. This is the perfect time to sign up for a custom workout or join a more intense class. If, with the arrival of spring, you feel a lack of energy, then start with walks and outdoor activities. Let them be light at first. Gradually add (2-3 times a week, 20-30 minutes) strength training with push-ups, abdominal exercises, and stretching. I can definitely say that you just need to start moving, and you will gradually gain strength and you will begin to feel better.
You require special attention when starting the process of improving your fitness. Only working out will not work. All aspects of changing your lifestyle are important for building a beautiful body and mind: sleep, exercise, diet, and supplements. On our store, you can get different natural supplements that could help you to reduce weight faster and keep you healthy.
If you still have questions, you can ask them below in the "Comments" section of this article.