Outdoor training: a set of simple exercises for outdoor activities

The benefits of exercising outside

Street training has a number of undeniable advantages. Here are the main ones:

• physical activity in the fresh air helps saturate the body with oxygen;
• the functioning of the cardiovascular and respiratory systems improves;
• with an abundant supply of oxygen to the cells, accelerated breakdown of adipose tissue occurs;
• against the background of enhanced ventilation of the lungs, the athlete literally gets a second wind, which allows him to do a significantly larger amount of work compared to training indoors;
• when exercising in warm sunny weather, the body also receives a decent portion of vitamin D3, which improves mineral metabolism in bone tissue and stimulates the immune system;

• the risk of contracting viruses on the street is many times lower than when working out in the gym;
• thanks to the constant flow of oxygen and with the support of sunlight, redox processes in the body improve, which in practice makes not only training more productive, but also rest;
• Outdoor workouts are an excellent means of preventing stress and depression, since they increase the production of so-called happiness hormones (endorphins), and at the same time increase motivation.

Benefits of outdoor activities

Physical education is a necessary condition for a healthy lifestyle. But it is important to know that this is not just a repetition of movements and strength loads, it is the involvement of all vital systems of the body in the work and their enrichment.

Regular walks and jogging help the regeneration of new cells in the body, this contributes to its renewal.

Types of outdoor training

Any street workout, regardless of time, place and nature of the exercise, is a powerful boost of energy and many pleasant bonuses for health. Let's go through its most popular varieties:

• Running is the real king of aerobic training. Accelerates fat burning, increases physical endurance, strengthens the cardiovascular system.
• Cycling is a metabolic stimulant and an excellent workout for the muscles of the lower body. And long rides and hikes help you break out of the shackles of everyday routine, making life brighter and more varied.

• Swimming in open water, due to the temperature difference, has a hardening and healing effect. Plus, it's a great full-body workout with little to no chance of injury.
• Nordic walking , among other things, helps strengthen the musculoskeletal system. That is why it is an integral part of the course therapy for arthritis, arthrosis, osteoporosis and other diseases of the osteoarticular system.
• TRX training - classes with special suspension belts that allow you to perform dozens of exercises without significant risk to the health of ligaments and joints.
• Classic strength training on the street , affecting all muscle groups. It will be discussed in more detail below.

How to do street training correctly

Outdoor training has its own specifics. To ensure that your classes are enjoyable and useful, pay attention to the following recommendations.

1. Find in advance a sports ground near your home that has parallel bars, a horizontal bar, a wall bars and other sports equipment. Of course, outdoor training can take place without equipment, but then it will lose its main highlight.
2. It is also better to draw up a training plan for outdoor training in advance and follow it strictly. Regularity is the key to physical progress, so exercise at least 3 times a week on odd days.
3. Outdoor group training sessions are excellent motivation and provide pleasant variety. Invite friends or family to join your activities.

1. Be sure to do a warm-up to invigorate the muscles and prepare the ligamentous-articular apparatus for increased loads.
2. Do not train in hot weather, especially in the sun. The optimal time to start classes in the summer is at dawn or sunset, when the air temperature drops to comfortable levels.
3. For those who plan not only to lose weight, but also to build muscle, it is recommended to alternate light training with heavy strength training.
4. Outdoor circuit training will help speed up your metabolism and develop endurance. These are 5-7 exercises for different muscle groups, performed one after another and with a short pause (20-30 seconds) to rest between approaches. The break between circles is 2-3 minutes. In total, you need to do from 3 to 6 such blocks per lesson.
5. In between approaches, do not forget to replenish the body's water balance to avoid exhaustion.
6. Try not to lose your breath and monitor your pulse. You can calculate the alarm threshold for heart rate using the formula 220 minus your age. So, a 30-year-old man, when his heart rate rises to 190, should reduce his training pace or try a less energy-consuming exercise. To prevent overexertion, it is useful to get a special fitness bracelet.

1. Do not exercise on an empty or full stomach, as in both cases the body will not be able to properly adjust to intense work and the effectiveness of the workout will be significantly reduced. Classes should take place 1.5-2 hours before meals and after the same period of time.
2. Clothing for outdoor training should be light, comfortable and well ventilated. The best shoe option is special sneakers with shock-absorbing soles.
3. Try to choose less polluted places for exercise, at a sufficient distance from busy transport routes and with plenty of green space.

Fitness in nature. Outdoor training equipment

For a full outdoor workout, you will need the following equipment:

Universal expander

A simulator with which you can work out any muscle group.

Advantages:

• Compactness. Fits in a small bag, does not take up much space, is lightweight and convenient.
• Versatility. Works any muscle group from different angles. You can work with an expander on the street, at home, in the gym - anywhere you want to train.
• Cheapness. A tubular expander costs a penny, but in terms of functionality it replaces the entire gym.
• Possibility to increase the load. Expanders with different resistances ensure the implementation of the principle of load progression.

The only reason why training with an expander may not bring results is incorrect training. Failure to comply with principles that need to be observed not only in the gym.

Rubber loops

The ideal exercise machine for outdoor fitness. Hinges have the following advantages:

• Maximum adaptation to basic training principles. Rubber loops ensure the gradual implementation of the principle of progression of loads, as a result of which they are the best equipment for training on the street.
• Cheapness. Despite their effectiveness, the hinges are easy to manufacture and cost pennies. This is the best exercise machine for men and women who are eager to try training, but have not yet decided on their sports future. Rubber loops are an opportunity to change your life and not lose money during these changes.
• Convenience, compactness. The loops are weightless and fit into any bag or deep pocket.
• The ability to fully replace heavy basic exercises. High resistance loops are a complete replacement for barbell and dumbbell exercises. Thanks to loops, it is impossible to become a bodybuilder or powerlifter, but increasing strength, performance and endurance, burning fat, toning muscles, gaining 10-15 kilograms of muscle mass is a feasible task.

For men and women who want to try out outdoor training, we recommend starting with rubber bands. If you like it, buy other exercise equipment and start full-fledged training. If you don't like it, you haven't lost anything. In addition to this, you will always have a universal exercise machine at home, with which you can start exercising at any time.

Ab rollers

An alternative is a regular ab roller. Ab rollers are a more functional exercise machine that has the following advantages:

• Versatility. The opportunity to train not only the abs, but also all the muscles of the upper body. Ab rollers allow you to work the muscles of your shoulders, arms, chest and back. Apply a static load to the legs and buttocks.
• Cheapness. Fitness in nature means saving on the purchase of subscriptions and expensive exercise equipment. Compact, functional exercise machines protect the thickness of your wallet.
• Convenient and light weight. The rollers fit into a small bag and, together with the rest of your equipment, are almost invisible in it.
• The opportunity to work the abdominal muscles from new angles. Ab rollers allow you to independently choose the angle of working the target muscle. The more different angles we use, the faster the progress.

Speed ​​jump rope

The best aerobic exercise in outdoor conditions. A high-speed jump rope has the following advantages:

• Speed ​​of achieving results. Light, fast jumping rope allows you to burn more calories than a regular jump rope. It's not so much the rope itself, but the intensity of the workout it helps provide. Speed ​​jumping rope means more calories burned, a better response of the hormonal system, and faster muscle tone.
• Convenience. Low weight, takes up little space.
• Complements strength exercises. The best workout is a combination of anaerobic (strength) exercises with aerobic ones. We perform the power part with loops, expanders and rollers. Aerobic – jumping rope and running. We get a full-fledged workout that brings us closer to our goals at maximum speed.

A set of exercises for outdoor activities

We bring to your attention the best exercises for strength training outdoors that will help make your body slim and toned.

Dips

A classic exercise for outdoor training, suitable equipment for which can be found in almost every yard. Excellent for working triceps and pectoral muscles.

We take hold of the edges of the parallel bars and jump into a straight arm stand. This is the starting position.

As you inhale, slightly tilt your body forward and bend your elbows, slowly lowering yourself down. The lower, the greater the load on the pectoral muscles. Ideally, you need to lower yourself until your hands are level with your armpits. However, doing the exercise at half this amplitude is also acceptable if your goal is to specifically work the triceps.

At the bottom point, we linger for 2 seconds and, as we exhale, we rise to the starting position. Each approach must be performed as many times as possible. If we don’t have enough strength for another full repetition, we try to rise as far as we can. Beginners can try another variation of this exercise - eccentric push-ups . The essence of it is to go down very slowly until your feet touch the ground, and jump back back. Each option is completed within 5 minutes.

Elevated Squats

Those who like to sit on a bench for an hour or two will be very disappointed. We will squat purely symbolically and on a hill of small height (approximately to knee level). This could be a special bar for push-ups, which can be found on many sports grounds, or a low bench. We turn our backs to the elevation and retreat half a step from it. We place our feet shoulder-width apart, with our toes and knees slightly turned to the sides. We stretch our arms in front of us or clasp them together in front of our chest.

As you inhale, move your pelvis back and smoothly lower yourself down until your buttocks touch the surface of the support. It is not advisable to sit on it. The muscles of the buttocks and thighs are fully developed only with constant tension. And the elevation in this case acts as a limiter, preventing unnecessary stress on the joints.

As you exhale, we return to the starting position. Repeat 15–20 times in 2 approaches.

Bulgarian lunges

Another effective exercise for outdoor training, pumping up the buttocks, quadriceps and hamstrings. To perform this, you will again need a low support. We turn our backs to her and retreat half a step. Then we place our right leg on a raised platform, and squat on our left leg to knee level. We clasp our hands in front of our chest and keep our back straight. Repeat 10–15 times on each leg in 2–3 approaches.

Pistol with support

The classic version of this exercise, which also helps strengthen the hips and buttocks, is performed without support, which puts serious stress on the knee joints. Therefore, this variety is more preferable. You can use a tree or a gymnastic ladder (wall bars) as a support. It’s much more convenient to train with the latter, so let’s use it as an example to consider the technique of performing this exercise.

We stand in front of the counter at a distance of half a step and cling to it with our hands. We stretch and lift one leg, holding it in weight. While inhaling, we slowly bend the second leg at the knee and, moving our hands along the support, squat until the thigh of the free leg touches the supporting calf muscle. At the same time, your back should be kept straight, and the straightened leg, if possible, should spread over the floor without touching it.

As we inhale, we smoothly straighten, moving our hands along the counter in the opposite direction. With each new workout, try to perform squats and lifts exclusively with the efforts of the muscles of the lower body, relying less and less on your arms. When you can do 10 full reps with support in 2 sets, try doing the exercise without a safety net.

Supported push-ups

Another simplified version of a classic exercise specifically for outdoor training. You don't need a special simulator to do it. A regular bench will do. However, it should be remembered that the higher the height of the support, the less stress on the muscles will be. Therefore, for training progress, the angle of inclination of the body should gradually decrease with each new lesson.

To perform such push-ups, you need to take a position with emphasis on straight arms. We lower our shoulders, bring our shoulder blades together. In the starting position, the angle between the shoulder and the body should be approximately 45°. We tighten the muscles of the abs and buttocks to avoid arching in the lower back. As you inhale, bend your elbows, touching your chest to the support. As we exhale, we straighten up. Repeat 15–20 times in 2–3 approaches.

Leg raises on the horizontal bar

Well, what kind of outdoor workout is complete without a horizontal bar. Lifting the legs on this universal machine helps to work out all the abdominal muscles without exception and get rid of fat deposits in this area. There are several varieties of this exercise:

• with straight legs raised until they are parallel to the floor;
• with knees raised to a right angle;
• with knees raised to chest;
• with legs raised to the horizontal bar;
• with knee lifts and side crunches.

The position of the hands on the horizontal bar will be the same in all variants: shoulder-width apart, shoulder blades brought together, shoulders lowered. As you inhale, gently raise your legs to the required height, hold them at the top point for a couple of seconds and slowly lower them back. With straight legs, only people with decent stretching can do this trick. Therefore, even well-trained athletes prefer the option with legs bent or bent at a right angle.

The higher you reach for the bar, the greater the load on your abs. But it’s better to start with the classics: raising the knees to a right angle (the hips at the top point should be parallel to the floor).

If you need to additionally load the oblique abdominal muscles, when lifting, the knees turn alternately to the right and left, twisting the body.

In the classic version, the exercise is performed 15–20 times in 3–4 approaches.

Australian pull-ups

For those who are not comfortable with the horizontal bar, this simplified version of pull-ups for training on the street, which is also called women's, is suitable. In fact, there is no shame in doing this exercise for men either. Having mastered it perfectly, you can safely move on to classic pull-ups. And for more experienced athletes, it will help increase arm strength in order to set new records already on the high bar.

For Australian pull-ups, you will need a horizontal bar 50–70 cm high, which is available at many sports grounds. We grab the bar from ourselves or towards ourselves, depending on the training task. In the first version, the triceps are worked, in the second, the biceps. We place our hands at shoulder width or a little further. We lower our shoulders, move our shoulder blades. We tighten our abs and buttocks, straighten our knees.

As you inhale, bend your elbows, touch your chest to the bar, and as you exhale, slowly return to the starting position.

Beginners are recommended to do 10–15 repetitions in 3–5 sets. If in one set you can freely do 25–30 push-ups in this style, then you can safely move on to the main horizontal bar.

Plank

Not a single workout is complete without this static exercise, especially on the street. It has many variations: on straight arms, on the forearms, on the side, etc. Beginners are recommended to perform this exercise using an elevated position to prepare the muscles for a more serious load.

We take the starting position as in push-ups with support. You must hold this stance for at least 1 minute, avoiding arching in your back and keeping your abdominal muscles, thighs and buttocks in constant tension. And so on up to 2-3 approaches per workout.

Burpee

This popular exercise from the CrossFit arsenal is also ideal for training outdoors, since without a constant flow of oxygen the athlete will run out of energy before completing the required standard. With the help of burpees you can become significantly stronger, and at the same time get rid of extra pounds. It is performed according to the following scheme:

1. We stand straight, feet shoulder-width apart, arms along the body.
2. We squat and rest our palms on the floor.
3. Having shifted the center of gravity to the hands, we push with the legs and throw them back.
4. Taking a lying position, we perform one full push-up.
5. We jump back to the squat position.
6. From this position we jump up, raising our arms above our heads and tensing our whole body.
7. We land firmly in a squat and repeat the exercise in exactly the same sequence.

If the classic version of the burpee does not suit you for one reason or another, you can simplify it by eliminating 3-5 points. But it’s much easier not to try to do it at speed right away. A few 2-minute sets at a slow pace are enough to hone your technique and give your body time to adapt.

Climber

A great exercise for outdoor training that helps strengthen your core and shoulder muscles and improve endurance. It is almost as effective as burpees, but is much easier to do.

We take the position as with regular push-ups from the floor. The arms remain motionless, but the legs will have to work hard. Slowly pull the right knee to the chest, return to the starting position, then pull the left knee. Repeat 15 times on each leg in 3-4 approaches.

At an accelerated pace, the exercise is performed with rhythmic jumping movements.

boat

This unique exercise helps to simultaneously work the back and abdominal muscles. It can be performed on the ground (preferably on a lawn) or on a wide bench without a back.

Lie on your stomach and stretch your arms forward, palms down. Legs are straight, toes are extended. As you inhale, simultaneously raise your arms and legs, bending your back as much as possible. We hold the body in this position for several seconds and, as we exhale, return to the starting position. Repeat 15 times in 3 approaches.

What outdoor exercises are relevant?

Complex exercises are suitable for outdoor activities:

• Cardio exercise: jogging, jumping jacks and jumping rope;
• exercises for the lower and upper abs: twisting, scissors, leg lifts, bicycle;
• exercises to strengthen leg muscles: squats, jogging on uneven terrain, lunges;
• exercises for the gluteal muscles: squats, “plank” with alternating leg raises, side lunges;
• exercises for arm muscles: push-ups from horizontal and vertical surfaces, circular rotations with arms, walking with “Scandinavian” poles or jogging with dumbbells.

Complexes may change depending on the weather; in rainy or damp weather, it will be impossible to lay out a yoga mat.

They can be replaced by a light jog, warm-up exercises and stretching, and instead of a mat, a bench or tree that comes into view will serve as sports equipment.

In winter, light jogging is complemented by ice skating and slides. And when leaving the city, there are long-distance ski tracks.

IMPORTANT: “Nature has no bad weather.”

According to psychologists, physical exercise in the fresh air affects the psycho-emotional background. To charge yourself with positivity for the whole day, you need to do everything for pleasure, regardless of the vagaries of nature.

Outdoor strength training program for men

1. Dips - maximum repetitions for 2-5 minutes.
2. Push-ups/ground push-ups - maximum repetitions for 2-5 minutes.
3. Australian pull-ups - maximum repetitions for 2-5 minutes. Or classic, but at least 10 times.

Rest for 5 minutes and repeat the same pattern again. At first, you can take short-term (up to 1 minute) breaks between exercises. But subsequently the entire block must be done non-stop and at an accelerated pace. Your goal: to do at least 70 push-ups on parallel bars and 100 push-ups on the floor in the allotted time.

Outdoor exercises for weight loss and relief

Exercise bike

1. Place your feet shoulder-width apart;
2. Raise your arms up, bending them at the elbows so that an angle of 90 degrees is formed;
3. lift your knee up and touch it with your opposite elbow.

Don't bend your back. You should lift your knees high, not sink down to them. This is a great exercise for warming up and pumping up your abs.

Burpee

1. Stand up straight;
2. take a lying position;
3. Do a push-up;
4. stand up again;
5. jump up at least 10 cm and clap above your head.

Burpees are done at a fairly fast pace, without slowing down in changing positions. It's very draining, but it's one of the best ways to improve your endurance or burn fat. Moreover, to carry out such actions, many muscles work: arms when lying down, abs for stabilization, legs when jumping. This exercise is much more pleasant to do outside, as it is difficult to monitor your breathing.

Jump Squats

1. Place your feet shoulder-width apart;
2. Do regular squats, but jump when you get up.

Keep your back straight, about 50 degrees from your knees. Do not spread your knees to the side, otherwise you will overstrain the ligaments. Jump at least 10 cm. This exercise comprehensively pumps your legs, their front and back muscles. Moreover, the explosive load will make it easier for the body to make quick decisions when faced with daily challenges. However, this will not help much with prolonged monotonous loads. This exercise is good for girls.

Bar press

1. Jump onto the bars;
2. tilt your body slightly forward;
3. lower yourself to a 90-degree angle formed between the body and the inside of the arm;
4. straighten your arms completely.

Standard street exercise for men. Before performing, be sure to stretch your elbows and shoulders, otherwise you will damage your ligaments and joints. Also keep your legs tense so as not to strain your lower back in stabilizing them. Don't swing to lift yourself with your arms, not your inertia. This exercise works well on the chest, biceps and triceps.

Read more about dips →

Bent push-ups

1. Take an emphasis lying on the uneven bars;
2. go as low as possible.

This street variation of push-ups is necessary so that the amplitude is much greater. Consequently, this increases productivity. This can be done at home using any arm rest. And also read about push-ups →

Straight grip pull-ups

1. Grasp the horizontal bar with your fingers away from you;
2. hands should be shoulder-width apart;
3. Pull yourself up to full range.

Fully extend your elbows, but do not relax your back muscles at the bottom. If you place your elbows to the sides, then the emphasis will be on your back, and if forward, then on your hands.

Read more about pull-ups on the horizontal bar →

Spiderman push-up

1. Take a lying position;
2. place your hands wider than your shoulders;
3. when you lower, move your knee to the side and touch your elbow;
4. then switch knees.

Do everything smoothly and don't rush. You should move your knee towards your elbow as you lower. This pumps up your arms, shoulders, chest and side abs.

Pseudo planche

1. Grab the horizontal bar;
2. place your hands shoulder-width apart;
3. Raise your body until it is perpendicular to the ground.

Your arms should not be bent. Your body should be completely tense, without arching your back. You should lift yourself with your back, shoulders and lats, without impulses or swinging. This exercise greatly strengthens the muscles of almost the entire body, plus it opens the door for you to perform the planche element.

Raising legs to the bar

1. Grab the horizontal bar;
2. place your hands shoulder-width apart;
3. Raise your legs straight, with your toes toward the bar.

This outdoor exercise may seem difficult due to the lack of leg stretching. If this makes it too difficult to do, bend them. The main thing is to raise your legs as high as possible. Also, make sure that your body does not sway. This exercise effectively pumps up the abs, and also actively works the lower abdomen and lower back. To engage the side press, you can do circular rotations with your legs.

Pull-up with corner

1. Grab the bar;
2. place your hands shoulder-width apart;
3. raise your legs to a corner (90 degrees from your body);
4. Pull yourself up to full range.

Legs should always be straight. Just as with regular pull-ups, do not relax your back at the bottom. Statics will help strengthen the abdominal muscles, which will improve functionality and tighten the stomach.

Backward Diagonal Press

1. Take an emphasis on the uneven bars;
2. put your legs on the bars in front of you;
3. tilt the body back;
4. perform the press diagonally, with a backward slope.

This exercise is extremely effective for the triceps and shoulders.

Outdoor training program for men's endurance

Day 1

1. Running at an average pace - 1.5-2 km.
2. Pull-ups in any style - 3-4 approaches to the maximum.
3. Squats - 3 sets of 20 reps.

Day 2

1. Jumping rope - 4-5 approaches of 1 minute.
2. Push-ups in any style - 3-4 sets of 10-15 times.
3. Burpees - 4 sets of 20 seconds.

Day 3

1. Running at an average pace - 2-2.5 km.
2. Crunches - 4 sets to the maximum.
3. Pull-ups of any style - 2-3 sets of 10-15 repetitions.
4. Burpees - 3 sets of 20 seconds.

Day 4

1. Walk at a normal pace on straight ground for 30 minutes. Or walking uphill - 15 minutes.
2. Pistol - 3 sets of 10-15 repetitions.
3. Push-ups in any style - 3-4 sets of 10 times.

Press

So, to perform this exercise, you need to choose a bench without a backrest. By doing this exercise 3 times a week, you will certainly tone up your abs, get rid of extra calories, and your tummy will always be flat.

To begin, you need to sit on the edge of the bench with your hands behind you. Next, shift your weight back a little and raise your legs in front of you. When you perform this exercise, pull up and bend your knees, and tilt your body slightly forward.

This exercise should be performed 10 times in 3 sets. You can rest for about a minute between sets.

Outdoor training program for girls

Day 1. Circuit training

We perform several exercises (including running, squats, pistol with support, plank) in blocks with a 20-second break between approaches. And there can be from 3 to 5 such series per workout.

Day 2. Supersets

Supersets are mini-series of two exercises each, which are performed one after another without breaks. The number of sets per workout is 4, with a 2-minute break after each. Example:

1. Jumping over an obstacle/plank - 40-60 seconds each.
2. Leg raises on the bar/squats to a support - 10-15 repetitions.
3. Pistol/boat (or hyperextension) - 15 repetitions.
4. Shuttle run/crunches - 10x10 meters/15-20 reps.

Day 3.

We perform each exercise in series of 4 approaches with a break between blocks of no more than 1 minute. Example:

1. Climber - 4 15 times on each leg.
2. Bulgarian lunges - 4 x 10 times on each leg.
3. Push-ups from a support 4 15-20 times.
4. Raising legs/knees while hanging on the bar 4 times 10-15 times.

Inner thigh

This area is “served” by muscles that help bring the knees together. Unfortunately, they rarely experience sufficient stress, so the exercises must be repeated many times.

1. Side plié Straighten your shoulders, straighten your back, place your hands on your belt. Spread your legs as wide as possible and point your toes out as far as possible. Squat alternately on your right and then on your left leg. The knee of the leg on which you squat should not move forward, but pass over the foot, that is, move to the side. To do this, turn your body towards the leg on which you squat. The second leg remains straight, the heel does not leave the floor! There is no need to squat low; it is enough to lower yourself 20–30 cm to feel the tension in the muscles of the inner thigh. Start with 20 reps (10 reps on each side), after a week add 10, and after another week do 10 additional squats on each leg.

2. Hugs in the air Lie with your back on a wide bench. Stretch your legs up, place your palms on your thighs under your knees on the inside. You may need a small pillow under your head. Connect your knees and feet. Squeeze your thighs forcefully and resist with your hands, creating additional stress. During the compression phase, count to 30, after a week extend the count to 45, after another week to 60. After compression, relax your legs. Repeat the compression 10–20 times.

3. Moth Lie down as in the previous exercise. Bend your legs and place them on the floor, your heels as close to your buttocks as possible. Spread your knees, then bring them together and squeeze your thighs. Do not lift your heels off the floor, do it at a fairly fast pace. It is not necessary to spread your knees wide; the main emphasis is on bringing them together and squeezing your hips. Repeat 40–50 times.

Additional recommendations

Despite the many undeniable advantages of training on the street, they also have one significant drawback - it is extremely difficult to achieve impressive muscle volumes with their help. This is more of a preparatory stage, after which working with heavy weights will no longer seem like an impossible task. However, strength training, with or without weights, is a tool for gaining mass. And the building material in this case is a balanced diet. And in this matter you cannot do without high-quality vitamin and mineral support, which will be provided by Leveton XXL from the Fitness & Life .

This drug contains three natural components that help gain and maintain muscle mass naturally.

HDBA organic complex (drone homogenate preserved using a special technology) contains bee hormones, which, when entering the human body, stimulate the body’s own androgen production mechanisms. And, in particular, testosterone, which is necessary for muscle growth. Clinical trials conducted with professional athletes showed that when combined with regular physical activity, Leveton XXL increases male hormone levels by 27%. And this makes it a safe alternative to anabolic steroids.

Bee pollen is a storehouse of vitamins, minerals and amino acids. It contains over 20 of the latter, including all the essential ones. And this does not count a similar set of nutrients in drone homogenate. Together, they significantly or completely replenish the body’s needs for certain nutrients, which even the most balanced diet cannot provide. Plus, bee pollen represents male plant cells, which also has a beneficial effect on hormonal levels.

Leuzea safflower root is a natural adaptogen that helps the body withstand extreme stress and maintain strength even after high-impact training. In combination with vitamins C and E, which are also supplemented with Leveton XXL , it has an anti-catabolic effect, preventing the loss of gained muscle mass. And this is another source of phytohormones that enhances the androgenic effect of the drug.

It is important to note the maximum safety and anti-doping nature of this product, confirmed by numerous studies, including from RUSADA. The drug was developed by leading specialists of the Moscow Scientific and Practical Center for Sports Medicine and approved for use in high performance sports. Used to train athletes of the Russian Olympic team.

You can purchase Leveton XXL sports nutrition in pharmacies or specialized online stores.

What benefits can you take from outdoor activities?

1. Vitamin D, a powerful antidepressant, which is sorely lacking in winter. Its natural source is the Sun.
2. Oxygen is the most important component for the vitality and health of the entire organism. And also for removing calories.
3. Strong immunity, through hardening in the cold period of time, and in the summer, saturating the body with enzymes of plant origin (phytoncides).
4. Restoring and maintaining the necessary metabolism.
5. Psychological relief and relief of nervous spasms.

Literature

1. Alekperov S. A. Exercises on parallel bars - M.: Physical culture and sport, 1976. - 86 p.
2. Begidova T. P. Theory and organization of adaptive physical culture. M.: Yurait, 2021. – 192 p.
3. Vilensky M. Ya., Gorshkov A. G. Physical culture. Textbook. M.: KnoRus, 2021. – 216 p.
4. Vinogradov P. A., Dushanin A. P., Zholdak V. I. Fundamentals of physical culture and a healthy lifestyle - M.: Soviet sport, 1996. - 587 p.
5. Krestovnikov A. N. Essays on the physiology of physical exercises. – M.: Physical culture and sport, 1951. – 532 p.
6. Kozhurkin A. N. Theory and methodology of pull-ups (Part 1) M.: Building a body, 2009. – 70 p.
7. Matveev L.P. Theory and methodology of physical culture - M.: Physical culture and sport, 1991. - 544 p.
8. Nazarov V. T. Exercises on the crossbar - M.: Physical culture and sport, 1973. - 134 p.
9. Radionenko A.F., Shaniyazov AM About modern exercises on the horizontal bar. Gymnastics: Sat. articles - M.: Physical culture and sport, 1972, issue. 2, p. 11–14.

Author: Korolev E. S.

Reviewer: reflexologist Kurus A. N.

Instead of sitting at home, it’s better to work out

All the benefits of exposure to natural factors on humans during physical activity. activities are incomparable to home conditions. Therefore, you should not neglect them. Get outside and take your kids to exercise.

They need to understand and accept the importance of physical education classes. And this can be not only general strengthening exercises in the open air, but also sports relay races, active and educational games.