Are you accustomed to always keeping yourself in shape? Then vacation is not a reason to relax. Fitness classes on vacation will be beneficial and enjoyable. On the beach, regular exercises become many times more effective and allow you to bring your figure into perfect shape much faster. The secret lies in the natural resistance of sand, water and air, which also helps to train balance and dexterity. Woman’s Day presents the best beach weight loss exercises that can be performed right on the sand, without special equipment and sportswear. The program consists of three blocks, each includes cardio, strength and balance exercises.
To begin with, energize yourself from the elements that surround you. Stand on the warm sand and feel the energy of the earth, imagine how it penetrates into you through your feet and spreads throughout your body. Now take a deep breath, raising your arms up, and feel the surge of energy from the fresh sea air and warm sun rays. Stretch with pleasure and as you exhale, slowly lower your arms down. Now try to do the same, lifting on half-toes. Repeat several times until you feel ready for a productive workout. This exercise will improve circulation, oxygenate the blood and trigger the production of endorphins, creating the right mood for the exercise.
Cardio: running
Start by walking quickly along the seashore. Then, within a minute, gradually switch to light jogging, accelerate as you feel. If the sand is very hot, you can run along the water or even along the very edge of the surf. In any case, sand, water and headwind will provide proper resistance to your movements, and the number of muscles involved in these conditions will only increase. Use your hands as much as possible – this will burn even more calories. Keep your back straight and your head up.
Iye: Awọn iṣẹju 10
Trained: endurance, leg and buttock muscles
Strength: push-ups
Sink on the sand, place your palms wide in front of you, and bend over so that your neck, torso, and hips are in a straight line. A simple option is to support your knees, a difficult option is to support your socks. The abs and buttocks are slightly tense, the shoulders are straightened. As you inhale, bend your elbows to a 90-degree angle with the elbow joints just above the wrists. Exhale and return to the starting position.
Nọmba ti awọn atunwi: 10-20
Number of approaches: 3-4
Trained: chest muscles, shoulders, arms
Balance: side plank
Sit with one hand resting on the side so that the hand is exactly under the shoulder. Extend your legs and lift your knees and pelvis off the ground, leaving only your palm and feet on the sand. Raise your other hand up and lengthen your neck. For ease of exercise, bend and place your lower knee on the ground, leaving the other foot in the same place. Hold this position while breathing evenly and deeply.
Duration: 45-60 seconds
Nọmba awọn isunmọ: 1 ni ẹgbẹ kọọkan
Trained: balance, obliques, shoulders
Cardio: Swimming
For cardio load in this block, we chose swimming, since a quick change in temperature, firstly, will tone the blood vessels, which is very useful, and secondly, it will invigorate and give strength for the second stage of training. Everything is simple here: swim in any style for 10 minutes without stopping, trying to increase your speed as much as possible. The sea water will have a rejuvenating effect on the skin and, thanks to a gentle massage of the whole body, will help to reduce the appearance of cellulite.
Iye: Awọn iṣẹju 10
Trained: endurance, blood vessels, muscles of the legs, back, and shoulders
Strength: lunges
Once on land, immediately take the starting position for lunges: take a long step forward, straighten your chest, pull in your stomach to remove excessive deflection in the lower back. Put your hands in front of the chest, lightly pressing your palms against each other: this way you will additionally include the pectoral muscles in the work. If you need to simplify the task, just place your hands on your belt. This option will also make it easier to maintain balance if you find it difficult to balance in the sand after swimming. As you inhale, lower yourself down to a 90-degree angle at your front knee. Make sure that it does not hang over the toe, but remains exactly above the heel at the lowest point. As you exhale, go upstairs, continuing to press your palms against each other.
Nọmba ti awọn atunwi: 20-30
Nọmba awọn ọna: 2 fun ẹsẹ kọọkan
Trained: muscles of the thighs and buttocks, pectoral muscles, balance
Balance: “eagle pose”
After your lunges, take a couple of deep breaths and relax a little. Transfer your weight to your right heel, throw your left leg over your right knee, and with your left toe, try to hook onto the shin of your right leg. Press your legs together as tightly as possible so that there are no gaps between your thighs. Now intertwine your hands in the same way – the left hand goes around the right one from below, palms together. Stretch your spine, bring your shoulder blades together and contract your abdominal muscles. Lower your shoulders as far from your ears as possible, and with your fingers, on the contrary, stretch up to a moderate stretch in the upper trapezoid. Select any fixed point with your gaze (for example, a ship in the distance) and contemplate it – this will help you better concentrate on balance. Breathe deeply and evenly. If it is very difficult to maintain balance on the sand, then you can stand on a rug or towel.
Akoko: Awọn iṣẹju 1-2
Nọmba awọn isunmọ: 1 ni ẹgbẹ kọọkan
Trained: balance, ability to concentrate, thigh and shoulder muscles
Cardio: jumping
For this cardio exercise, you need a regular skipping rope. It is easy to find in one of the local beach shops, or you can replace it, for example, with a thick rope or a long robe sash. The main thing is to choose the right length: the rope folded in half should be approximately equal to the distance from the chest to the heels, in this case it will be optimal for your height. Jump with your heels high and try to land on your toes rather than on your entire foot. Remember that sand is an additional complicating factor in our program, so it is especially important to follow the correct technique. Knee and ankle joints should be cushioned gently, do not allow them to overextend. The abs are tense, and the back remains straight.
Duration: 20-30 seconds
Number of approaches: 4-5
Trained: endurance, leg and arm muscles
Strength: twisting the body.
Strength: twisting the body
Sit on the sand with your legs crossed in front of you. Put your palms together over your head, lower your shoulders down and bring your shoulder blades together tightly. Inhale and, as you exhale, turn the entire upper body, head and arms as far as possible to the right side. Try to keep your legs and pelvis in the same position, the left buttock remains firmly pressed to the ground. Stretch the spine, lengthening the neck, keep your hands exactly above your head. Add pressure with your palms together. As you inhale, return to the starting position, then do the same turn to the left for one repetition. To make it more difficult, perform twists with your legs straightened in front of you (feet shoulder-width apart) and / or stretching your arms in different directions.
Number of repetitions: 15-20 pairs
Number of approaches: 2-3
Trained: back muscles, oblique abdominal muscles and shoulder muscles
Balance: V-stabilization (“corner”).
Balance: V-stabilization (“corner”)
Sitting on your buttocks, straighten your back and lift your bent legs off the ground so that your lower leg is in a horizontal position. Support yourself under your knees and tighten your abs while balancing on your tailbone. Then try to let go of your legs for a few seconds and stretch your arms forward. The body and hips should be shaped like the Latin letter V. Breathing does not go astray. If it is difficult to keep in this position for the first time, you can lightly touch with the palms of your feet.
Duration: 20-30 seconds
Number of approaches: 3-4
Trained: balance, abs and muscles of the front of the thigh
Cool Down: Stretching
As with any workout, our program should be finished with a stretch to restore working muscles faster and also to lower your heart rate. Deep breaths and slow exhales, combined with simple stretching positions on the sand, will help you relax and feel in harmony with nature again.