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You can, only carefully: how to train on the street during quarantine

Self-isolation, introduced in Russia and many other countries, severely limited the possibilities of sports fans. Now it's hard to go out somewhere, and even more so to go to the gym. However, do not despair and give up.

Homework will be the first to come to the rescue, for which you do not need equipment. This is the most effective and most importantly the safest option. But if you cannot do push-ups and jump rope at all in the apartment, then there is a more risky way out - training on the site near the house. We will tell you what exercises you can do in your backyard and how to make such a session as safe as possible.

How to do sports outdoors during the coronavirus?

First of all, if you are going to go outside For whatever reason, be it shopping or walking your dog, remember to wear gloves and a respirator to protect yourself from infection. The same rule applies to training on the sports ground. Always carry an antiseptic and antibacterial wipes to clean your hands, yard bar, parallel bars, and rope. Stay close to home.

You can, only carefully: how to train on the street during quarantine

Photo: istockphoto.com

Dressing is important now it is warmer, because the long-awaited summer is still far away, and in such a difficult time even a common cold will be an unwanted guest. And, of course, think a few times: is it really so uncomfortable for you to study within four walls?

You can, only carefully: how to train on the street during quarantine

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You can, only carefully: how to train on the street during quarantine

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Just five basic exercises that will work all muscle groups.

Effective workout set for outdoor workout

Jumping rope

Jumping rope is considered one of the most effective weight loss exercises. This is a cyclical workout with little rest between sets. It helps burn fat, build endurance and strengthen muscles. In addition, among the variety of fitness equipment, jumpers remain the most affordable and compact device. Only it is worth picking them up by size.

Starting position: standing on the asphalt.

Start running in place, rolling the rope in your hands. This is a fairly easy exercise compared to jumping. It can be performed as an active recreation to restore breathing. Just take your time: start walking slowly and gradually increase your speed.

Do the exercise for 20-30 seconds.

You can, only carefully: how to train on the street during quarantine

Photo: istockphoto.com

Push-ups with changing positions

An effective exercise to strengthen the core muscles. Before proceeding with its implementation, you must be sure that the correctAnswered the starting position. Keep your back straight, tighten your abs, and unfold your shoulders and arms so that the bend of the elbow looks forward. For push-ups, it is best to take a rug with you outside.

Starting position: Plank on straight arms.

Spread your arms as wide as possible. Do 10 push-ups and change the position of the hands: put them closer to each other. Do 10 push-ups again, and then place your palms together against your chest. Finally - 10 more push-ups.

You can, only carefully: how to train on the street during quarantine

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You can, only carefully: how to train on the street during quarantine

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Becoming a world skipping champion is easy: you just need to pick up a rope. And jump over it at a speed of six times a second.

Pull-ups on the horizontal bar

Everyone can learn to pull up on the horizontal bar. And regardless of whether you have had a successful experience in the past. This exercise helps to simultaneously work out several muscle groups: pecs, back and shoulder muscles, biceps and triceps.

Starting position: standing on the asphalt, hands on the horizontal bar, straight grip.

Grasp the horizontal bar and bend your knees for better efficiency. Perform pull-ups with a straight grip - palms facing away from you. It is considered the most preferable, because this way the main load is on the latissimus dorsi and shoulders.

Do the exercises until you win, the number of repetitions depends on your strengths and skills.

You can, only carefully: how to train on the street during quarantine

Photo: istockphoto.com

Exiting with force on the horizontal bar

Before execution exercises, it is necessary to carefully stretch the elbow joints, since it is on them that most of the load goes. This exercise is not intended for beginners!

Starting position: standing on the asphalt, hands on the horizontal bar.

To exit, you need to throw your wrists on the bar. Try to make the movement as if you wanted to lower the bar under you. After that, you should slowly straighten your arms. If unpleasant sensations arise, try other options for doing the exercise, improve your basic skills or change your grip.

Watch the full workout in the video at the Championship.

You can, only carefully: how to train on the street during quarantine

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