In the gym we can exercise strong muscles and we can do the same outdoors. On a sunny day, we don't need to spend too much time in the gym. We should go out and participate in outdoor activities such as cycling and swimming. This is great for the heart and blood vessels, but if you do not exercise, the muscles will disappear as quickly as the ice in the summer.
Tina Vindum, an expert in outdoor sports in Milwaukee, said: “People think that only in the gym can exercise beautiful muscles, but in fact it will be easier and easier outdoors.†At the same time, you can see the effect of exercise faster. A study shows that exercising outdoors increases strength and does not make you feel very difficult.
It's best to pull a friend and you will feel more spiritual. Finding a partner to exercise together will have more challenges. What are you waiting for? Let's exercise.
To be safer and more efficient, let's say more. It's best to do 8 to 12 sessions per action, with special exceptions to be noted. Also, be sure to do 5 to 10 minutes of warm-up before each workout.
Push-up push-ups (exercise pectoral muscles, shoulders, triceps, glutes, and abs)
This exercise is definitely more effective than one's practice. When exercising, you have to really tighten your abdomen and hips and keep your body in a straight line.
From the usual push-ups, hold your hands together and keep your back level. Having your companions stand behind you and lift your legs is like pushing a unicycle. When she lifts you up, tighten your buttocks and your abdomen, and don't lower your body. When stabilized, bend your elbows and lower your body until your upper arm is parallel to the ground, hold for a second, and then return to its original position.
Branch pull-ups (exercise back muscles, biceps and shoulders)
Pull-ups are difficult to do. However, if a friend helps, even the lady can easily complete the action and exercise the upper body muscles. Grab the branches with both hands, arms wide at shoulders, and palms facing toward you. Knees and legs crossed. Tilt your head slightly backwards, clamp your shoulders, and bend your elbows. Your partner is supporting your knees below. Pull your arm up and your body as far as you can. Hold for one second and then return to the original position.
Curved knees (exercise triceps, thighs, and abdominal muscles)
If you have a friend with you to do this exercise, you will feel a lot easier. Keep your back as close as possible to the edge of the park bench and grab the stool with both hands. Then make a walking move with your knees just above your ankles. Lift your right leg first, but the right foot foot and heel should also touch the ground and your right foot should bend. The elbows on the back of the body are bent, but the forearms are to be vertical and the entire body is lowered while tightening the abdomen and trying to lift the right knee toward the chest. Do not bend the elbow more than 90 degrees, hold for one second, return to the initial position, but remember that the right foot does not touch the ground, and then continue to move. Each leg makes six movements in a row.
Feet-to-foot biking (exercise abdominal muscles)
The two people's feet are opposite. This exercise is very effective for exercising abdominal muscles. Keep your legs bent, place your feet on the ground, lie flat on the grass, follow your partner's feet against the soles of the feet and off the ground. The two thighs are vertical and the lower legs are parallel to the ground. Tighten your abdomen, raise your head and leave your shoulders off the ground. When your body is lifted, close your right knee toward the chest and straighten your left leg. (Your companions should do the same thing for you, but the soles of the two people can't be separated.) Hold for one second, return to the original position, and move in the opposite direction.
Cooperative rowing (strengthening the upper back muscles)
This exercise can exercise your upper back muscles and also strengthen your partner's torso muscles. Have your partner kneel on the grass and balance it with your forearms and toes. You straighten your back, your knees can't exceed your toes, squat down and grab your partner's legs on your waist, bend your knees slightly, and put your arms on your sides. This is the initial action. Keep your back straight, tighten your abdomen, press your elbows against your body, and clamp your shoulders to lift your partner's legs. Your companion should straighten and lower your body while keeping it in a straight line. When you lift your partner's legs, she should have exercised her shoulders as an axis. Hold for one second and then return to the original position.
Legs are bridged (exercise glutes, leg muscles, quadriceps, and abdominal muscles)
When you exercise with your partner with two soles, the quadriceps will get special exercise. Keep your legs bent, put your feet on the ground, lie flat on the grass, and make your right heel against the companion of your partner's left foot. The two stretched their legs together in the direction of the sky. Tighten your hips, and your waist should be off the ground, straight from your knees to your shoulders. Hold for one second, then slowly lower it. Repeat and change legs.
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