Outdoor training: A set of exercises.

Outdoor training: A set of exercises.

When the outdoor weather isn't pleasant, and the beach holidays are far away, it's time to take care of yourself. Do not think that training without dumbbells will not work. Yes, you will not grow large breasts, but they will become clearer because of the strength of the existing muscles. In this article, we develop a training plan and talk to the class about contraindication.

Cardiovascular system

Start with Articular Gymnastics: Start with lymph movement, start from the bottom and warm up, as recommended by the doctor. After charging, start walking fast or for 5-10 minutes. During cardio, the muscles will warm up and become more elastic, which means that after training you won't feel stiff in the body due to muscle aches. Consider contraindication: It is also banned from overweight (20+ kg), muscular system, cardiovascular or respiratory system, as well as general cold and its appearance.

Training process.

It's easy to go out in good weather: the body cools down quickly, which is why it gets tired later. Start with squats: Keep your feet apart shoulder width, bend your elbows and lock. Fall down parallel to the floor, your hands will count toward your weight to maintain balance. After the 3-4 approach, start making the bell: go to this place and clap your straight arms over your head, then lower your hands to the ground and go to the bar. Return to the starting position and repeat the exercise 20-25 times. Touch the floor after pushing it 10-15 times to the right from the floor.

Finish your workouts with simple exercises, such as leg sticks. Stand up straight, put your right foot forward, and bend your knees at a 90 degree angle. Get up and walk with your left foot. Repeat this. Follow the 3-4 methods until you feel pressure behind the thighs and hips. Finish the session with the front legs: put your right foot on the side and squat, then straight and your left foot to the right.

Completion of training.

If you practice in the evening, we recommend that you wake up 30-40 minutes at a pace that is easy for you. During running, a lot of energy is consumed, so after training you will feel tired in the body and fall asleep quickly. Don't forget about the obstacles - stretch your muscles after exercise.