Fitness Exercises
Fitness Exercises: Outdoor Exercise and Fitness
Fitness Exercise
More and more people are now attuned to their fitness needs. Whether it’s an indoor or outdoor exercise activity, they will always take the chance to stay physically fit and healthy.
Outdoor exercises are also popular nowadays. Like indoor exercises, you can get a lot of benefits like:
- little equipment is needed in order to have a good workout; but there are also exercises that don’t require any equipment at all.
- no more obnoxious people or crowded gyms.
- no need to drive back and forth a fitness facility.
- you can enjoy the fresh air.
- doesn’t require special workout outfit or make-up.
- you get a lot of sunshine and vitamin D.
- you can work out anytime and anywhere.
Some of the reasons for preferring outdoor exercises as a fitness routine may not be included on the list but whatever your reason is, there are still other things to think about. Now that you know the benefits, the next step is to learn the different activities fit for the outdoors.
There are seven top outdoor exercises; if you want to get all sweaty, feeling great and worn out, you can check out these exercises.
Lunges – this kind of exercise should be done in perfect form so that all your leg muscles, as well as your buttock muscles will work with every motion. You can also include some variations like standing lunges, alternative, elevated, walking, and rear lunges.
Push ups – this is truly an effective exercise for your upper body but very few people do this now because they prefer press machines. The push up is a productive exercise that doesn’t require any equipment. The basic movements include standard, wide, and close grips. By doing the three basic movements alternately, you can stimulate the muscles on your shoulders, chest, and triceps. You can achieve easier movement by elevating your hands; for harder movement, try elevating your feet. If you’re brave enough, you can try clapping and bounce push ups.
Squats – doing squats the proper way can provide incredible power. Its effectiveness has been lost due to inappropriate form, improper instruction, and laziness. You can do variations like one leg, standing, pile, wide-stance, and overhead squat. By doing repetitions, you can feel your legs getting tired which means its taking its effect.
Step ups – if you do this exercise properly, then you’re doing a brutal exercise. A bench will do as your equipment, and all you have to do is to step up and down. Just make sure that your head is up at all times and your back is in a straight position. This is also a great cardio exercise.
Chin ups – also called pull ups; use a tree branch or any playground equipment that allows you to pull yourelf up and down. You can repeat this exercise as many times as you like.
Uphill sprints – try this exercise only if you can do a 100 meter dash. This is carried out by running uphill. Find a decent-sized hill and run up fast. Then walk right down. Just keep on repeating. Read more
Workout Exercise
Three Most Basic Upper Body Workout Exercises
fitness workout exercise
Different exercises concentrate on building different muscle groups of the body. Some exercises are aimed at the arms or legs and some aims at the chest or back. The upper body workout includes those exercises, which make your body to work on your chest, back, arms and the shoulders.
Here are some of the very basic rules, which you must keep in mind, before you actually carry out the upper body exercises:
- The beginners should perform 1 set of 13-15 repetitions.
- The professionals must perform 3 sets of 12-14 repetitions.
- Take a break of 48 hours in order to help your muscles relax and recover.
- You must warm up your body before you start with your weight training session.
- Its better to see your doctor if you have any medical conditions before starting with the workout
Here are some of the very basic, simple, easy and effective exercises that actually concentrate on your upper body:
1.Bench Press:
- Lie on a ball with your abs contracted
- Hold weights straight up your chest
- Keep your elbows slightly bent
- Keep your elbows bent and lower your arms
- Lower them to a level where elbows are just below the shoulders
- Slowly contract your chest and push your arms up
- Repeat this movement for 13-15 repetitions
2.Push Ups:
- Place your body in the push up position on the floor
- Keep your hands wider than your shoulders
- Rest on knees or an exercise ball
- Slowly bend your elbows and lower your body into a pushup
- Hold your abs tight while your elbows making an angle of 90 degrees
- Try not to sag
- Push yourself back to the starting position and repeat it for 15 times.
3.Back Extension:
- Lie on the floor with your face down
- Hold your hands behind your back
- Slowly lift your upper body few inches above the ground
- Keep your neck and your head in alignment
- Now lift your feet and keep your legs straight
- Hold your body in this position for 3-5 seconds
- Lower and repeat for 13 reps
These three exercises are the most effective and easy workout exercises that help to concentrate on your upper body. These exercises, if done along with the above stated rules, will give you best results for your upper body muscles and shape. Read more
