Will dumbbell at home, to outdoor experience a fitness, body's natural trip. Field open topography, the fresh air, which bored, and fitness no longer road and wind resistance rough can accelerate the burning calories, make your fitness more productive.
When you really on the outskirts of the path, I'm sure you'll love this natural workout!
1, exhibition arm training
Practice parts: back and shoulders
Selection in a larger rock sat down and upper body straight, knees and legs and approach, calf into 90 °. Each hold hands a pitcher of water, the arm extension, and kettle shoulder into a straight line. Chest down slowly to the knee, and palm near, relatively, arm up until two arms unbend, parallel and clamping head. Note back don't bend, maintaining a pose 2 seconds, then looked up, sit up straight, regain the arm. Back to the starting position, taking a break for five seconds, repetitive movements 12 times.
2, crouchs
Practice parts: ligament, thigh muscles, hips and shoulders, belly
A, stand straight, feet apart and shoulder are the same as wide, each holding hands a pitcher of water bottle, down to the body side. Raise the arm to the front, until big arm and upper body ° Angle into 45 so far, palm relative. Slowly the body gravity low, legs bent, below the knee until kettle, and located in upper straight, don't lower the head, make forehead, knees and toes into a straight line.
B, maintaining a pose 2 seconds, then slowly rose up and up at the same time unbend arm, will kettle above their heads. Again with the waist for shaft, attention turned slowly to the right feet from the ground heel don't. So far, until can't turn again pose 1 seconds, then keep relaxed, back to the starting position, reversing the other side turned. Repetitive movements 12 times.
3, turned to practice
Practice parts: the lower abdomen
Selection in a flat place to sit down, and upper body straight, legs bent, and make ham and crus into 90 °, foot touchdown. Arm unbend, hands holding the backpack, smooth lift to his chest, knee above position. Slowly backward body, until feel so far, and then, with lower abdomen tight for shaft left turn, waist and lower down, until backpack arm so far, touch the ground was maintaining a pose 2 seconds, then turned to the right arm, back. Note in the process of making this motion, feet don't leave the ground, to complete a turn around after all, taking a break for five seconds, relax and repetitive movements 10 times.
4, push-ups practice
Practice parts: the chest muscles, shoulder
Feet on older stone, the palm touchdown, to tiptoe and hands for the fulcrum, will hold up the body into pour "V" word. Straight back, slowly bending arm, so the head close to the ground, then unbend arm, back to the starting position, rest 5 seconds later repetitive movements 8 times. Note if you arm strength enough, when arm in moderation bending, not too narrowly, lest cause sports injury.
5, single leg crouchs
Practice parts: coxal muscle, ligaments, triceps, shoulder
A, stand straight, arm, straight out of the kettle hands handholding pack pack. The right back up and adjust good balance, slowly bending left leg after body gravity, will put low.
B, bending left leg at the same time right leg unbend, backward, until a 90 °, left leg bent right knee is going to hit the ground so far. Maintaining a pose 1 seconds, then relax, back to the starting position, change left foot repetitive movements. Each completed 1 times left foot 1 group, each exercise complete 10 groups.
6, balance, sideways practice
Practice parts: the lower abdomen
Upper body straight, her legs spread apart and shoulder are the same as wide, each holding hands a pitcher of water canteen. Will the arm upwards, palm relative, make straight in the head upper part, kettle, while bending left leg left foot from the ground. Then, pay attention to the right upper arm as far as possible, do not wriggle arms keep parallel state, eyes look forward, so far, until can no longer keep bending posture 3 seconds, then relax, back to the starting position, changing right foot, left side repetitive movements. Around each side 1 times of group 1, each exercise for complete 15 group.
7, shoulder practice
Practice parts: triceps, ligament, hips and shoulders
Stand straight, straight back, arm in front unbend, palm hands handholding backpack, relative, and shoulder are the same as high. Before and after the left foot tiptoe feet apart, body gravity will then touchdown, lower left leg knee, until almost touchdown, left leg calf and ground parallel so far. Note back and arm don't bend, eyes smooth inspect ahead. Keep pose 5 seconds, then arose, and went back to the starting position, right leg bow change repetitive. The left and right leg each completed action 1 times for 1 group, each exercise complete 12 groups.
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