Research shows that when exercising on uneven and varied outdoor terrain, there is often wind to increase the resistance, and the energy consumed by the body will be significantly higher than running on the treadmill track wearing sports shoes. Of course, quick-effect exercise is indoors It’s suitable for both outdoors, but to add variety, adding park fitness to your exercise program is also a good choice! Some of the bench exercises below were created by exercise scientist Steve. Mailer's design, and the rest are moves that the author has found to work well over the years!
So, find a tree, a trail or a park bench and you can start practicing!
Do two to four of the following movements, each ten times, alternately, for a total of three to six minutes. Move as fast as possible and do as many turns as possible within the time limit.
1. Bear Step
1. Put on old clothes and go to the park
2. Get down on all fours first and move on the ground as fast as possible
3. Variation of movements─move with the same hand and foot, or move with the opposite hand and foot
4. At the beginning, keep your head straight and low (like stalking something in the bushes)
5. Then raise your body height and crawl for ten seconds!
2. Traveling with heavy objects
►If you are not afraid of getting dirty, this action is not bad
1. The logs or stones used should not be too heavy, as long as they are not strenuous when lifted
2. Squat down from your knees (with your back straight), pick up the heavy object of your choice, and lift it up, preferably to shoulder height
3. If it’s too heavy, straighten your arms and keep your spine vertical
4. Lift a heavy object and move it ten meters. The goal is to move as fast as possible
3. Squat
1. Stand with your feet wider than your hips and your back straight
2. Bend your knees, sink your buttocks to the ground, and squat as low as possible
3. The posture should feel relaxed and the heels should not leave the ground
4. The arms can hang in front of the body, and the head should be in a straight line with the spine
If it is difficult to do it for a while, you can hold on to a bench or tree to support yourself and maintain this position for fifteen seconds!
4. Mountaineer
1. Face the bench, put your hands on the edge of the chair, move your legs backwards, and lie down on the ground in a straight posture, with your head, back, and feet in a straight line
2. Lift one knee up between the arms, then return the foot to the starting position, and quickly switch legs to continue
Only one foot should be on the ground throughout the entire process. The goal is to simulate the state of running and sprinting
5. Push-ups
1. Place your hands on the front edge of the bench seat, assume a stick posture, keep your body in a straight line, and support your weight on the soles of your feet and elbows (bent at 90 degrees)
2. Don’t arch your back and don’t sag your hips
3. Raise your arms until they are fully straight, then press them down until your elbows are bent at ninety degrees
4. Do it over and over again
6. Bench standing
1. Face the bench, put your hands on the edge of the chair, move your legs backwards, and lie down on the ground in a straight posture, with your head, back, and feet in a straight line
2. Step your right leg forward, aligning with your right hand, and the foot should not exceed the body
3. Prop up your body with your right heel and stand up
4. Step back, return to the starting position, change feet and continue
7. Squat and jump to stand up
1. Place your hands on the bench seat and lie down on the ground in a straight posture with your head, back and feet in a straight line
2. Bend your elbows, then straighten to support your body
3. Jump your legs towards the bench, then return to the starting position, keeping your hands on the bench surface the entire time
❋ Tags: