Regular classes in the gym are not the only way to acquire a dream body. It is not necessary to visit an expensive fitness center if there is a usual sports ground next to the house, equipped with only a few projectiles. With a well-designed program, training on the street will bring no worse results than on specialized simulators. In addition, playing sports in the open air is more useful and economical. To learn more about how to build a training technique for street classes yourself, read on.
Back
In the presence of a horizontal bar in the yard, it is not difficult to pump the back. Pull-ups are the best method for gaining muscle mass. In addition to the standard variation, it can be performed with three more handles:
narrow-additional study of brachialis;
wide-increased load on the widest;
the reverse is the pumping of the biceps.
During pull-ups on the crossbar, the rhomboid, trapezoidal, round, anterior and upper pectoral muscles are also involved. Due to the complex load of different departments in the body, more growth hormone is released, which accelerates the construction of relief and volume muscles. Often, professional bodybuilders who train in the gym are inferior to the strength indicators of people who engage in courtship, but regularly tighten.
Any training program outdoors should include Pull-Ups. They are suitable for both guys and girls. If there are difficulties in performing even a repetition, it is enough to buy a rubber harness, fix it on the crossbar and pull it over. This method will reduce the load, but still give the result.
Sweater
Chest
The most effective method of working the pectoral muscles is push-ups on the bars. This exercise also applies to the base, as it simultaneously loads several muscle groups, including shoulders and triceps.
The wider ones are not fully used. For people in a regular hurry, weight gain is guaranteed. The result is practically not inferior to the dumbbell press, especially if you use weights.
If you have difficulties with push-ups, you can perform incomplete push-ups or use the same sports harness, fixing and inserting it with your feet. If only a horizontal bar is installed on the Street site, but there are no bars, you can simply grow on the grass, soil or any support. In this case, the main load is adjusted depending on the width of the arm:
narrow-triceps;
wide chest;
standard-chest and shoulders.
The pump in a horizontal position can be made on the projectile itself, placing the feet on the opposite side. Including the described exercises on the street in the training complex, 50% of the body will already be worked out.
Push-up on uneven bars
Press
To effectively pump the anterior abdominal, oblique and toothed muscles, you need to perform the following actions:
Tighten the crossbar, pressing your feet against each other. Quickly lift your legs by touching the horizontal bar and slowly lower.
Rest your palms in the bars, joining your feet together. Raise the shins diagonally from left to right, slightly turning the body, and gently lower. Repeat the other way.
Grasp the crossbar with your hands and fix your hips at an angle of 90 degrees in front of you, without separating them. Sag in this position until failure, and then calmly return to the original state.
SIMILAR MATERIALS
Increased buttocks at home
When to train better, given the biological rhythms when to train better, given the biological rhythms
Training will give a higher result if you perform repetitions without rest or with a break of no more than 30-60 seconds. In the warm season, fitness outdoors can also include various variations of twists. To do this, it is recommended to bring in advance a litter, bedspread or a special rug.
Stem
The largest muscle group of the body due to the comfortable structure can be worked in any conditions. The list of the most effective exercises includes:
Squats are the best way to pump up the buttocks and the front of the thigh. Place your feet shoulder width apart, slowly bend your knees, keeping your back straight, and then straighten with effort. Running, keep your muscles tense without relaxing during the squat.
Slits-suitable for the buttocks, back and biceps of the thigh. With its help, you can improve any outdoor training. Take one foot forward and the other back. Bend the knee, keeping your back straight and return to the starting position. Perform the optimal number of repetitions for yourself, then swap your legs and pump the second side.
Jumping rope. Since there is no ceiling and walls on the sports field, there will be no difficulties in the process of bouncing. Effective cardio tones up the body, accelerates the reduction of excess weight, increases endurance and improves the state of the cardiovascular system.
Jumps-strengthens the buttocks, thighs and shins. Place your feet shoulder-width apart, gently squat and sharply align, jumping up. Touching the floor, repeat the same steps. This method will not help to gain muscle mass, but will strengthen the musculature, improve relief and reduce the percentage of fat.
The use of weights will increase efficiency. Like them, you can use any heavy object, dipping it on your shoulders. The complex for the legs is more effective if gymnastics on the street is combined with jogging. A slow and measured run in the stadium for a long time is useful for losing weight. Fast runs over short distances trigger an increased release of growth hormone, so it is better to use them while gaining weight.
Squat
Elastic band for fitness
In the presence of a gymnastic rubber band, the list of exercises that can be performed in the fresh air is significantly expanded.
Want to cope. Attach the rubber resistance band to the crossbar, take its edge with both hands, step back 1.5-2 meters to feel the tension, pull forcefully towards yourself and slowly return to the starting position. The gum at the time of execution of the approach should be at eye level.
Chest craving. Similarly, place a resistance band on the bars, retreat 1.5-2 meters until the tension begins to be felt. Pull its edges towards you and gently return to its original state. Make sure that the shoulder blades are in contact with each other.
Extension of the triceps. Attach the resistance band to the horizontal bar, grasp its edge with your palms and retreat so that it is at shoulder level. With effort, bend your elbows until the brushes are near the hips, and then return to the starting position.
Bending on the biceps. The rubber band remains fixed on the crossbar. Grasp its edge so that the brushes look up. Extend your arms forward at the level of the face and retreat until you feel the tension. Slowly bend them and bend them.
Information about the chest. The Expander should be in the same position as in the previous exercise. Wrap its edges and place under the horizontal bar, bending slightly. Pull both brushes forward, making a flattening, and then gently spread them to the sides. If you follow the right technique, the tension should be felt in the pectoral muscles.
If there is no sports equipment, the gymnastic elastic band can be hung even on a fence or tree, at least effectively repeating the described actions.
Freedom
Doing outdoor sports provides a set of benefits:
ability to combine strength and aerobic loads;
the increased supply of oxygen to the lungs increases the surge of energy, improving the results;
the level of stress for the body is lower than going to the gym, so the nervous system recovers faster;
increased blood circulation contributes to more effective work of internal organs;
the high oxygen content in the air accelerates the metabolism, the process of fat burning and recovery between approaches.
If there is a clean reservoir near the house, you can include swimming in the training program. This sport will help to work out almost all muscle groups, increase endurance and reduce the percentage of body fat.
Thus, adhering to the tips described in the article, training on the street will be no less effective than in the gym. In addition, freedom of action will allow to load the muscles in different ways, ensuring constant progression.
Fitness and health 