Seven new ways of natural fitness in the wild
The open terrain in the wild, fresh air, makes fitness no longer boring, and at the same time rugged roads and wind can burn through accelerated transmission, so that your fitness can make a difference.
When you really embark on the trail in the countryside, I believe you will fall in love with this natural way of fitness!
1. Turn around to practice the practice part: Select the lower abdomen to sit down on an upper part, straighten your upper body, bend your legs, make the thighs and calves at 90 °, and touch your feet to the ground.
Straighten your arms, hold your backpack with both hands, and lift it flat to your chest, above and above.
Lean back slowly until you feel tight in your lower abdomen, then turn left with the waist as the insertion, until the arm is lowered, until the backpack is about to hit the ground, hold the posture for 2 seconds, then turn the arm again and turn to the right.
Pay attention not to leave your feet on the ground during this movement, relax after each turn left and right, rest 2, single leg squat exercise practice areas: hip muscles, ligaments, triceps, shoulders a, standing upright,With your arms straight forward, hold your backpack with the kettle in both hands.
Lift your right foot backwards, adjust the balance, slowly bend your left leg, and lower your weight.
b. While bending the left leg, straighten the right leg backwards until the left leg is bent at 90 °, and the right knee is about to hit the ground.
Hold the position for 1 second, then relax, return to the starting position, and repeat the action with your left foot.
Each left and right foot is completed in 1 group, and each exercise is completed in 10 groups.
3, push-up exercises practice parts: the body, feet on a larger stone, palms to the ground, with the toes and hands as the fulcrum, to support the body into an inverted “V” shape.
Straighten your back, bend your arms slowly, bring your head close to the ground, then straighten your arms again, return to the starting position, repeat the action 8 times after 5 seconds rest.
Note that if your arm is not strong enough, it should be moderate when the arm is bent, not too reluctant, so as to avoid sports injuries.
4, squatting exercises practice parts: ligaments, thigh muscles, hips, shoulders, lower abdomen a, stand straight, feet apart with shoulder width, hold a water filled kettle in each hand, and hang on the side.
Raise your arms to the front of your body until the angle between your arms and your upper body is 45 °, palms facing each other.
Slowly lower the center of gravity of your body and bend your legs until the kettle is placed under it, while your upper body is straight. Do n’t lower your head, align your forehead, and toe in a straight line.
b. Hold the posture for 2 seconds, then slowly get up, straighten your arms up at the same time, and lift the kettle above your head.
With the waist as the axis, turn slowly to the right, paying attention to the heels of your feet.
Until you can no longer turn, hold the position for 1 second, then relax, return to the starting position, and turn to the other side.
Repeat the action 12 times.
5. Shoulder exercises Practice parts: Triceps, ligaments, hips, shoulders stand upright, straight back, arms straight in front of you, palms facing each other, holding backpack with both hands, and shoulder height.
Separate your feet forwards and backwards, touch your left foot to the ground, and lower your body center of gravity until your left leg is almost above the ground and your left leg is parallel to the ground.
Be careful not to bend your back and arms, with your eyes looking straight ahead.
Hold the posture for 5 seconds, then get up, return to the starting position, repeat the action with the right leg of the bow.
The left and right legs each complete a set of 1 exercise, and each exercise completes 12 groups.
6, balance, sideways practice practice site: the upper abdomen is straight, the feet are apart with shoulder width, and each hand holds a water bottle.
Straighten your arms up and your palms facing each other, so that the kettle is directly above the right side, while bending your left leg to keep your left foot off the ground.
Then try to keep your upper body to the right, pay attention not to bend your arms, keep it parallel, and look forward until you can’t bend any more. Hold the posture for 3 seconds, then relax, return to the starting position, change your right foot, and repeat to the left.action.
Each side of the left and right side is a group, and each group has completed 15 groups.
7, arm extension training practice parts: back, shoulders choose to sit on a slightly larger rock, with the upper body straight, legs close together, aligned with the calf at 90 °.
Hold a water-filled kettle in both hands, with your arms straight and in line with your shoulders.
The top gradually approached forward, lowered his head while facing the palms, arms straight up, until both arms were parallel and clamped the head.
Be careful not to bend your back, keep your posture for 2 seconds, then raise your head, sit upright, and retract your arms.
Return to the starting position, rest for 5 seconds, and repeat the action 12 times.