Outdoor training for girls - program, features and recommendations

Outdoor training for girls is not so difficult as it seems at first glance. Thanks to it, you can improve your overall health, tighten your body and lose weight. The street is exactly the place where absolutely any girl can do it, because it has everything you need for a successful workout - treadmills, benches, steps, railings and so on.

Street training

Outdoor training for girls who want to get rid of a couple of extra kilos or work out muscle groups in the fresh air will be just right when the window got a little warmer. Many people from different cities go to the parks and calmly perform physical exercises, without being embarrassed or distracted by extraneous factors.

In the training program for a girl on the street in the summer, you can include a variety of exercises based on the initial goals. With the help of such activities, you can achieve unrealistic heights, while others sit at home with sandwiches in their hands, burying themselves on the TV.

pros

Before you start training on the street for girls, you should understand its advantages. These include:

• Fresh air;
• variety of exercises;
• the flow of oxygen to the cells;
• feeling of freedom;
• a chance to independently control your training process.

Knowing all the advantages of training (for weight loss) on the street for girls, novice athletes will be able to recharge their batteries and go to each lesson with pleasure.

Minuses

The downside is easier. In this case, it all depends on time and weather. Outdoor training for girls can be carried out both in the morning and in the evening. The first option is certainly better, since the air in the morning is cleaner and fresher.

The second drawback is the complexes of the girls themselves. Many athletes are sure that they look pretty bad, this is an occasion for ridicule of others. This is actually stupid. If such problems appear, then the first thing you should understand is that if you want to make yourself better you do not need to think about the opinions of strangers. In addition, according to their own program of training on the street (for girls), many people perform, they all differ in parameters and physical capabilities. Therefore, you should not look for excuses, but rather go to the street and finally begin to approach your dream.

What to bring with you?

You can go to training absolutely anywhere: parks, squares, sports fields and so on. The most important thing is not to engage near the roadway, so as not to breathe exhaust gases, because when performing physical exercises breathing is quicker, and it is better not to let the polluted air into the lungs.

When going out, you need to remember to bring along a bottle of plain water. It must be drunk during class. Along with this, it would be nice to take a rope, light dumbbells and a small towel, if you need to perform push-ups.

rules

When performing a set of physical exercises, it is necessary to adhere to the basic rules that will help to achieve the best result in a short time. In fact, there are not so many of them, so it will not be difficult to remember:

• do not eat food an hour before training and the same time after it;
• throughout the lesson, drink water several times in small sips;
• Do not overload yourself, but also not be lazy, each exercise is required to perform at least 8 repetitions in 3-5 approaches;
• monitor the correct breathing by inhaling with your nose and exhaling with your mouth;
• Before the start of the lesson, warm up well;
• at the end of the workout, stretch all the muscles (it is advisable to stretch not only the involved groups, but all together).

Weight Loss Complex

Exercises on the street for girls for weight loss are always performed with a smile on their face, because the exercises in them are not too complicated, but quite effective. In order to get rid of a few extra pounds, you should perform the following exercises (strictly adhering to this particular order):

1. Standing straight and squeezing your knees, you need to put your hands on your belt and pull in your stomach. Then you should bend down and touch the sock of the opposite leg with one hand, after taking the starting position and repeat the same actions with the other hand. In total, 12 such inclinations are required in 3 approaches.
2. Spread your legs wider than shoulders, straighten your back and squeeze your arms at your elbows. Next, you need to vigorously deploy the body to the right and left for 30-50 seconds. You need to complete 5 approaches.
3. Jump in place at a fast pace on both legs, and then alternating them for two minutes. If there is a jump rope, then you can jump on it for 1-2 minutes.
4. Having stood at an emphasis lying, having placed hands on a bench wider than shoulders, it is necessary to bend them in elbows on an inhalation, and on an exhalation to accept an initial position. If the physical condition allows, then 3 approaches of 10 push-ups should be performed, if the hands are weak, then the number of repetitions can be halved.
5. Crouching on the edge of the bench, you need to hold its edges with your hands, and then gently raise your legs to chest level. At the same time, you should maintain balance, minimizing straining your hands. In this position, you need to hold out for a minute, all the time, straining the press.
6. To complete the lesson you need a regular run for a distance of 1-2 km.

Cardio load

In addition to the complex aimed at losing weight, a couple of days a week can be devoted to cardio loads. They contribute not only to losing weight and developing stamina, but also to improving overall health. As cardiotraining, you can perform the following exercises:

1. Run. Beginners should start running no more than 20 minutes a day. Evening runs contribute to weight loss, as well as active fat burning. You need to go running no earlier than two hours after the last meal. More experienced athletes need to run for an hour. In this case, it is necessary to control breathing and land on the entire foot, and not just on the toe. In order to quickly get rid of excess weight, it is recommended to alternate between fast short-distance running and slow long-distance running.
2. Walking. For starters, light walks will be enough, the duration of which will not exceed 25 minutes, but gradually this time should be increased to an hour. You need to walk at a fast pace, if possible over rough terrain. Thanks to this pleasant type of cardio load, you can throw about 5 kg in just a month, without especially straining your own body.

Outdoor workout for girls: full weekly program

Street training is performed without special shells, so there is no strong load on the muscles. Following from this, classes can be held every day. The program presented below will help get rid of a couple of extra pounds, increase endurance, improve immunity and recharge with positive.

Monday:

• jogging for 1 km;
• lifting bent legs in the hang on the horizontal bar - 15 repetitions;
• press in the supine position - 15 times.

Tuesday:

• jumping rope - 10 minutes;
• pulling up with a wide and narrow grip on the horizontal bar - 5 reps each.

Wednesday:

• 1.5 km light run;
• push-ups - 10 times;
• hands to socks and vice versa - 15 repetitions;
• push-ups on the bars - about 10 repetitions.

Thursday:

• Squats - 50 times;
• lifting legs on uneven bars - 15 reps.

Friday:

• lunges - 15 times;
• pulls wide and medium grip - 7 times.

Saturday:

• jumping rope - up to 10 minutes;
• tilts left and right with a raised hand - 20 times;
• lifting straightened legs on uneven bars - 10 reps.

Sunday can be considered a well-deserved weekend. One day a week for relaxation will be enough to recover and prepare for a new busy week.

This program can be safely used as a training on the street (for girls) with exercises for drying.