Cheerful morning: 10 workouts to start the day
Text: Ksenia Obukhovskaya
With the onset of summer, I want to transfer exercise to the fresh air. However, when the thermometer exceeds the level of 25 or even 30 degrees, it becomes difficult to leave the house, not just to go to the gym. But this does not mean that the sport should be abandoned. The secret is to transfer classes to the coolest time of the day - in the morning.
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Roller skating can be not only fun, but also a great way to tone your muscles, without really straining. Before you go riding, you need, except for skates, to get protection - no one is insured against falls, including you. Mostly roller skating involves the lower muscle group: calf, thighs and buttocks, lumbar and dorsal muscles. Due to the fact that the body is trying to keep balance, the muscles of the arms and the press are also in tension. If you wish, you can always increase the load - go down and climb on small slides or go around all sorts of obstacles. But if the last time you stood on the rollers in the fifth grade, to stretch the muscles from the habit is much easier than it seems, so do not overdo it. Plus, it's really better to ride in the morning, if only because the probability of crashing into a passer-by decreases at least twice.
Where to work out: any park in the city will do; there are even skating schools: Roller Pride, Roller School, Kroliki.
Nordic walking
The roots of Scandinavian walking began in 1940, when professional Finnish skiers came up with a way to train in summer. Subsequently, Nordic walking was widely practiced outside of Northern Europe and entered tightly into physical therapy and fitness classes all over the world. As it is easy to guess, for walking with sticks, special sticks are needed, their length will determine how proportionally the load will be distributed to the ankles, knees and back. The required length is not so difficult to find, it is calculated by the formula: height of a person × 0.68 plus / minus two, depending on your physical fitness. Let the apparent frivolousness and comedic type of occupation not confuse - they have no contraindications, they can become an alternative to normal walking (calories are burned much more) and running, since the load on the knees and the heart is much less. Well, it’s also nice to feel like a Finnish skier in a hot city.
Where to work out: Nordic Fit, "Let's go walking" (a list of cities and parks, where it is convenient to do it).
Longboard
Longboard is a kind of skateboard, or rather its progenitor. The main difference between longa and skateboard is that it has bigger and softer wheels, and longer deck, which allows to cut the asphalt with greater speed and less like a frontal (literally) collision with concrete due to road irregularities. He ideally replaces the morning transport to work and to the sea (the guys from Lords of Dogtown say hello). As with the rollers, riding on a longboard involves the muscles of the legs and hips, develops coordination and balance. You should not disdain protection - it is better to get knee pads and elbow pads, and before performing a kickflip - make sure that there are no problems with the joints.
Where to work out: everywhere, and also to look for places in groups of fans of Longboard club Moscow, Long City Life, Longboard Moscow, Minsk skateboard club "Destroyer", Dinamika Longboards.
Run
The most obvious summer occupation, for which nothing is needed except a pair of sneakers, willpower and a nearby park (after all, it's better not to run on the asphalt, but on the ground). Running is referred to as aerobic exercise, which improves the functioning of the heart and breathing. In addition, it is a truly universal sport, it makes all the major muscles of the body work. However, if you have problems with the spine or with the cardiovascular system, before joining a running movement, you should especially consult a doctor. Running in a cool morning, of course, is excellent, it is invigorating, but we recommend that you do an early run at a slow pace.
Where to work out: one by one - in the park, or join one of the many cross-country communities, such as: Moskva River Runners, Girl & Sole, Nike Running Russia, Mint Running Club, adidas Running.
Ping pong
Table tennis everyone knows. This exciting game can be completely transformed into a constant morning hobby. Unless for employment it will be necessary at least one partner, a table, a grid, rackets and a ball. Ping-pong is not only quite fun, but also useful - the game trains the vestibular apparatus, develops the speed of reaction, trains the muscles of the legs and the press, and helps burn calories. In addition, little is so uplifting.
Where to work out: in Gorky Park, Ping Pong Сlub Moscow, Tennis Club "TOP-Spin", Table Tennis Club "START", Club Table Fans.
Bicycle or scooter
It is quite difficult to imagine summer without a bicycle or a scooter, especially now that cyclists create all the amenities in the form of rental, bike lanes and parking. However, urban entertainment can become a morning habit and bring real results. Cycling, including warns of strokes, which are often susceptible to people leading a sedentary lifestyle. In theory, the bike does not require special training, but before the trip you need to stretch your knees and periodically stop to rest. And the scooter is also light and maneuverable.
Where to work out: on the way to work or in the park.
Swimming
In the process of swimming involved almost all the muscles of the body, the blood in the vessels begins to circulate more intensively, and the body begins to work in full force. Especially water treatments are recommended for those who experience pain in the spine and joints, suffer from insomnia and depression (endorphin begins to actively enter the bloodstream). If this summer you can not escape the coast, then buy a ticket for the morning in the nearest pool is still worth it. In addition to the usual swimming, there are a large number of water programs that can diversify your trip to the pool: starting with simple aqua aerobics, ending with dancing in the water (aqua dance). And, of course, swimming is a great way to cool.
Where to work out: in the pool "on the area", the pool "Chaika", Marina Club, the pool in Luzhniki, "Surf", World Class in different cities, "Planet Fitness".
Frisbee
The history of the frisbee plate began in the 40s of the 20th century, when, in the wake of the popularization of the UFO theme, Walter Morrison created a plastic "flying saucer" that, when thrown, balanced above the ground. At about the same time, students at Yale University at the breaks were entertained by throwing each other at the Frisbie Pie Company tin cake pies (this was back in "Back to the Future - 3"). Fun became so popular that in the end, Morrison renamed his plate to "Frisbee." To play frisbee you don't necessarily need a company — to play Ultimate Frisbee you can find a lawn or playground and train in the range and accuracy of a throw alone, until you reach Marty McFly's level.
Where to work out: in the park alone or as part of the Russian Flying Disc Federation.
Yoga
The benefits of yoga is known to all: it relaxes, helps to cope with stress, makes you flexible and beautiful. In summer, you can transfer classes from home or hall to nature - in the morning, when it is cool and easy to breathe outside, yoga can become even more pleasant. If there is a secluded park near your house, then you only need a tight mat and comfortable clothes. If not, you can find like-minded people and sign up for a group on yoga classes in nature with an instructor. Unity with the outside world, enlightenment and beautiful posture are guaranteed.
Where to work out: in Gorky Park, Bauman Garden, "While You Slept", "Yoga in the Open", "Yoga of Reason".
Crossfit
Crossfit - a system of strength exercises performed with high intensity. A set of exercises is performed for no longer than twenty minutes, classes are aimed at improving the overall physical fitness and the development of endurance. Includes running, rowing, weightlifting, exercises on the rings - in general, everything. Usually classes are held in the hall on special simulators that mimic the above actions, but nothing prevents to learn crossfit in the fresh air. You can use the horizontal bars or any other shells that you have in the yard. Crossfit is suitable for those who are confident in their moral and physical abilities and want to quickly and effectively bring themselves into shape.
Where to work out:LEV, Reebok CrossFit EKB, ARMA SMC CrossFit & Fight Club.
Photo: coverphoto, 1, 2, 3 via Shutterstock