Outdoor Training

Outdoor Training

 

Leave the gym and enjoy a cardio workout outdoors!

      Bored with your strength in the gym? He wants a change? Or a good addition toexercising in the gym? If the outside nice, nothing compares to the diversityenvironment green and smell that are an ideal complement to cardio training. Get as much exercise - Strengthen the fresh air! You do not spend time waiting on thefitness machine takes almost no exercise equipment, a constant supply of fresh airand vitamin D.
Note: Consult your doctor before you start to practice any diet, exercise plan, orcardio workout.

Swimming
      Swimming is a great cardiovascular workout. Among one of the options also includes water aerobics, which carries a lower risk of injury and type of exercise issuitable for everyone. Water sustains joints, so you can jump and run around without their high

 load.

Involvement of muscles:
Arm (rear) (three-headed muscle)
Arm (middle part) (deltoid muscle)
Shoulders (upper part) (trapezius muscle)
technique:


Crawl is one of the most efficient swimming style. Place the body in a horizontalposition and a long brisk kicking him popohánějte the water front. Focus on the armas much tension placed on the water, the second arm pull under water towards thetop of the legs and then through the elbow toward the surface.

 


 

Run
      Running itself is one of the best and most natural movement for humans. On the other hand, it is also very dangerous in excessive stress on joints andmusculoskeletal system. The course is written many books and recommendations, it is better to repair with expert advice and dish out funds for running shoes. Qualityrunning shoes prevents damage to the joint and spine. Important is the correcttechnique, pace and suitable terrain. Running is not only suitable for very overweightpeople.

Involvement of muscles:

Thighs (front) (femoral quadriceps)

Hamstring (the muscle of thigh and leg muscle female double)
Buttocks (gluteal muscles)
Calf (large calf muscle, calf muscle and flat)

Technique:
Keep your body upright and hard abdomen. Your back foot should be at your every move adequately reflect. For better performance, keep your hands in a bent positionat chest height.

 

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walk
      The most natural and optimal movement for humans. There are no special requirements for equipment and space and terrain. You can walk everywhere andalways - in a city park, a village in the woods, the river, in the mountains. Simply go.General recommendations state that healthy is to do per day 10 000 steps. Which means about an hour brisk walk. Currently, most Czechs per day does not even half!The result is civilizational diseases - obesity, diabetes, high blood pressure ... Just a little and give it to change. Get your body moving!

 

Involvement of muscles:
Thighs (front) (femoral quadriceps)
Hamstring (the muscle of thigh and leg muscle female double)
Buttocks (gluteal muscles)
Calf (large calf muscle and calf muscle flat


Nordic walking (Nordic Walking)

      Fast walking with special poles. They can run almost all of it. Very suitable for people suffering from obesity and pain in joints (rehabilitation means). Propertechnique is not difficult and can be quickly learned. When proper motion is involvedup to 90% of the muscles of the body. Walking with poles makes good posture(upright stance, pulled abdominal muscles, the status of the shoulders and shoulder blades). Reduces muscle tension in the neck due to prolonged sitting, transferringthe body weight on the arm (wand) odlehčíme lower limbs and joints. Withchopsticks go faster (tempo) and can handle longer distances. Easily fulfill 10 000 steps a day for health. Excellent prevention of civilization diseases - high cholesterol, high blood pressure, heart attack, diabetes, obesity. A simple andnatural movement provides comprehensive fitness training. It can be run anytime, anywhere. But the best is to go into nature and enjoy the fresh air and beautifullandscapes.

Involvement of muscles:

Thighs (front) (femoral quadriceps)
Hamstring (the muscle of thigh and leg muscle female double)
Buttocks (gluteal muscles)
Calf (large calf muscle and calf muscle flat
Arm (rear) (three-headed muscle)
Arm (middle part) (deltoid muscle)

Technique:
The hull is slightly bent and the head of the extension of the spine.
Perspective points approximately 20 m ahead.
The back is straight with shoulders back and perched below.
Chest we try to let loose the reciprocating motion of the upper limb in the shoulder joint was smooth.
There is a reverse rotation of the shoulders and pelvis (contralateral rotation of the upper and lower body), middle rotational motion compared to normal walking several inches to the side.
The work of the upper limbs: Upper limb moves smoothly forward and upward with gradual bending (flexion) at the elbow to the phase of the support rod, the tip sticks to zapichuje feet at the foot of the front legs or slightly behind. Staff should not get the vertical axis of the upper limb wrist. It is important that the transfer of power from the wand and the movement of the upper limb significantly rise and fall shoulder. At the same time the opposite upper extremity completes the tapping of zapažené propnuté elbow and legs. Fingers clutching the handle sticks firmly, but in the final phase of tapping, when the upper limb and zapažená propnutý elbow, the palm open and reflective power is transmitted through the loop. The hands of both upper limbs slightly before passing through the body.
With chopsticks are the center of gravity slightly decreases.

The work of the lower limbs: Step begins with a reflection from the front part of foot back leg, which goes forward. The limb is in the final movement of the knee propnutá. The second leg is in front of the body and reach to them in slight flexion (bend) the knee. Body weight is distributed between the rear leg and stick the front of the upper limb. Then the back leg moves forward and down while the upper front leg stretches at the elbow joint and is reflected. The whole interplay of movements in the Nordic walking poles by tapping feet and reflection on the opposite side of the body at the same time, is described as "křižmochodní" movement. After completion of the tapping step and the cycle begins again in reverse order.  

 

 

In-line skating
      Fitness skating is currently the most popular category, which for many represents the meaning of the word in line. Fitness inline skates are designed for those who prefer the classic style of riding trails for inline. They are intended mainly for fitnessand relaxation concepts inlinového skating
Involvement of muscles:
Thighs (front) (femoral quadriceps)
Hamstring (the muscle of thigh and leg muscle female double)
Buttocks (gluteal muscles)
Calf (large calf muscle, calf muscle and flat)

 

technique:
Keep your body upright as possible. Reflect with both feet forward alternately, create a steady motion that makes you still keep your arms speed.I involvement will help to a more productive exercise and use the upper part of your body. Do not forget theprotective devices (helmet, knee, elbow and hand)

Cycling
      Cycling is one of the most reliable sports to lose weight and get fitter at the same time. remember that every physical activity makes sense, if done properly, regularlyand the best time to avoid excessive load switching, and joints. Conversely, to obtain the body and strengthen our efforts bore fruit incurred. When riding a bikeburdened joints and tendons, and is recommended as a suitable physical activity for people with obesity.

Involvement of muscles:
primary

Hamstring (the muscle of thigh and leg muscle female double)
Buttocks (gluteal muscles)
Calf (large calf muscle, calf muscle and flat)

secondary:
Breast (pectoralis major) arms (deltoid muscle)

technique:
The upper part of the body while driving keep upright. Both feet still create as muchpressure on the pedals,
thereby increase your kinetic energy. Throughout the ride, try to maintain a hardabdominal muscles. Increase the intensity of reinforcement ride uphill.

Running up the stairs (Advanced)

Involvement of muscles:
Thighs (front) (femoral quadriceps)
Hamstring (the muscle of thigh and leg muscle female double)
Buttocks (gluteal muscles)
Calf (large calf muscle, calf muscle and flat)

technique:
Keep your body upright and hard abdomen. In every movement, concentrate onstretching legs and buttocks and thighs withdrawal. To increase exercise intensitydoskakujte at every second step.

 


 

Remember that after each exercise should stretch the body and calm. You will avoidthe possibility of injury, minimize muscle and joint pain and your body right back to normal.

Other examples of cardio workout outdoors: rowing, jumping shoes (7milesboot), running up the hill, cross country skiing, ..