Stop counting repetitions and reduce your stress this summer by dragging yourself out
Whether you’re out hiking in the forest alone or doing fitness with friends , leave your heels aside and dive into the wilderness to keep fit and thinner under the sun.These five outdoor activities will surely help you refresh your routine with Mother Nature testing your strength, stamina, fears and determination.
THE RACE IN EXTERIOR
Targeted body parts: quadriceps, gluts, calves and heart
There is something very basic about running up a hill. Only you, your legs and your will help you climb this obstacle. There is no room for doubt or fear when you run on pebbles, on roots, in streams, and through fallen trees. Just like hiking, running outdoors makes your lower body work while totally engaging your senses . Running on uneven terrain challenges your coordination and mental focus, which reduces your stress. Smart riders conserve their energy through bigger, more thoughtful steps. Security is important downhill. Land with the hips above the feet to avoid injury.
Intensity: Most courses are a combination of steep paths and relatively simple paths. The steep paths make the leg muscles work while the flatter terrain makes your stamina work.
THE MOUNTAIN BIKE
Targeted Body Parts: Quadriceps, Gluts, Hamstrings, Calves, Abdominal and Arms
Forget your exercise bike . Confidence and spontaneity are put outside, which makes the experience exciting for your senses. Whether you are going up or down, the constantly changing terrain will be full of obstacles to challenge your reflexes, your abdominal balance, your explosiveness, your strength, your agility, your will and your primary instincts.
There are four important factors that influence your cycling experience: body position, saddle position, gears, and preparation for the fall. You will always be in one of two positions: neutral (elbows bent, weight evenly distributed on the pedals, buttocks on the saddle) or ready (elbows bent, fingers on the brakes and buttocks lifted) ). When you climb a hill, your saddle must be high enough to maximize the efficiency and power of your leg extension. When you get off, on the contrary, your saddle should be lowered a few inches and your weight directed towards the back of the bike, hands firmly tightened around the handles and fingers on the brakes, ready to adjust the speed to turn, to steer and to stop you. The cliffs, stones, earth and gravels can come out of nowhere. It is therefore crucial to be always focused and ready to act.
Intensity: There are three types of paths: single paths, dual paths, and firewall paths. Most courses are often a mixture of the three. The most challenging courses (single courses and double courses) may have steeper climbs. Simple courses or firewalls can also test your body, but they are simpler because the terrain is flatter, has fewer obstacles, and probably does not require as much aggressive maneuvering.
Targeted body parts: legs, abdominal, arms, back and calves
There is nothing better for you to feel invested, sexy and strong than the feeling you have when climbing a mountain with your bare hands. The many climbing styles will challenge you in different ways. However, if you are novice, it is better to climb with an instructor. That’s what you should expect: you will be firmly attached to a rope that passes through a fastening system until you reach the top and during your descent. Once you are well attached and ready to start, the first step to climbing the obstacle is to find a hold. Your legs are stronger than your arms. So keep your arms straight and place your weight on your feet. Put yourself on tiptoe and stick your hips to the wall keeping your back bent as if you leaned back. The more you bend over and the more weight passes in your legs, removing the pressure from your arms, which is essential to climb safely. And do not forget to breathe! Breathing lowers your heart rate,
Intensity: There are many factors that determine the intensity of climbing. Weather, altitude, type of rock, slope and type of climbing, among others.
Targeted body parts: shoulders, back, arms and abs
Good, you have abs… Now is the time to show how strong they are! Stand-up paddling is an invigorating whole-body workout that will work your shoulders, your back, your torso, your arms and all the muscles you can not always work out at the gym. Be sure to stretch the sides, front and back of your body to avoid injury and aches. Once ready, grab your board and paddle and enter the water. To get up, start by kneeling, one leg at a time. Do not go too fast ! Stay in the center of the board, a gap between the feet as big as the one between your shoulders, legs slightly bent. Your paddle will help you reach your destination. Catch her with both hands, one at the top and one in the middle. Hold it in front of you, bent elbows and rake water on each side of the board. Have fun, smile and remember: it does not matter if you fall. Going up on your board will be an extra workout.
Intensity: the finer the board, the more difficult it is to keep the balance. If you’re new, choose a wide board. If you are looking for a real challenge, take a yoga pose on the board. The last one left on his board won!
Targeted body parts: lower back, arms, obliques, shoulders and abs
Just like stand-up paddle, the secret to kayaking well is the rotation of the torso, balance and weight. Once seated in the kayak, maintain your three points of contact: the back stuck firmly against the seat, feet on the pedals and knees in contact with the sides of the cockpit. You will be safely settled in the kayak. Make sure your weight is centered and balanced and use the top of your body to paddle. Forward paddle shots involve a push-pull motion. With straight elbows and high arms, plunge the tip of the paddle into the water and push it forward. To throw a big paddle forward, you must push it away from you rather than using your strength to bring it back to you.
Intensity: the position determines the strength. As with boxing, keep your arms up and away from you rather than bring them back to you. The faster you paddle regularly and the more intense the training will be.