Functional training on the beach (PHOTO)

What do you usually do on the beach? Relaxing? Bathe? Sunbathe? If you add a short functional training to this list, then even during the week of vacation you can noticeably strengthen the muscles of the whole body. We show exercises for a 15-minute fitness lesson.

Many people associate the beach exclusively with recreation, ice cocktails and tanned athletes. Meanwhile, it is also an ideal place for training: a functional exercise here will help to work out the muscles better (since you will most likely have to do the exercises on an unstable surface - sand, pebbles, etc.) and more effectively break down fat cells (due to good oxygen supply). in this process).

Such training allows you to vary the load. “Add exercises with weights to the lesson: on the beach they can become bottles of water if you are a neophyte, or with sand if you train for about a month or two,” advises Pavel Fedorov, personal trainer, instructor of group programs at Fitlab. Doing fitness for more than three months? Take a bottle of 2 liters versus a liter for beginners.

Exercising on the beach is also good because in this case you have the opportunity to complete your swimming lesson. This will help relieve tension in the muscles, make the skin more elastic and resilient, and can also be an excellent cardiovascular option.

Functional training: how to build a lesson

* Do exercises in a quiet pace mode circuit training.

* Newcomers will be enough one or two laps, more experienced fitnessists need to do them at least three.

* Train 3-4 times in Week.

* Start your workout with a light warm-up, complete with a short stretch.

* To do the exercises you will need 2 plastic bottles (their volume and content depends on the level of your training, which we wrote about above).

Lean forward with dumbbells

Hold the bottles in your hands, stand up straight, keeping your abdominal muscles and back in tone. Bend your elbows and place your palms with bottles at shoulder level. Bend your left leg at the knee and lift above the floor until the hip is parallel to the floor. From this position, lean forward, pulling the arms down and leading the thigh of the left leg back (it should remain slightly bent). Do not round your back. Then, returning to the starting position, straighten your arms with dumbbells up. Run on 20 repetitions on each leg.

Walking pushups

Put the bottle on the floor at a distance of 40-50 cm from each other. Stand up on the bar by placing your palms between the bottles. Step left hand left so that one of the bottles is between the palms. Bending your arms, do push-ups, go back to the plank and step back with your left hand. Run on 7 repetitions Exercises in every direction.

Breeding hands

Take the bottle in hand. Stand up straight, then transfer your body weight to your left leg (the right one is bent and slightly touches the floor with a toe). Without rounding the back, tilt the body so that it makes an angle of 45 degrees relative to the floor. Hands down with bottles down. Then, keeping the body tilted, lift your right leg and pull it back. At the same time, spread your arms with the bottles to the sides, bringing the shoulder blades together. Return to the starting position 15 repetitions on each leg.

Twisting pushups

Put the bottle at a distance of 40-50 cm from each other. Take a few steps back and face them so that the bottles are 150-160 cm from you. Then bend down and step forward several times with your hands, straightening the body above the floor and taking the pose of the plank. In this position, take one of the bottles in your left hand and pull it forward. Put the bottle and in the same way push back your hands, returning to the starting position. Execute 10 movements, alternating hands at the final point of the exercise.

Watch the video: 20 MIN FULL BODY WORKOUT. No Equipment. Pamela Rf (July 2019).