A set of 7 exercises for all muscle groups for training by the sea

Summer is a great time not only for romantic walks, trips out of town or at sea, but also for productive and uncomplicated workouts. If you are already on the seashore or are walking around the hotel, then this is not a reason to miss classes. Recharge with sports endorphins, allocating literally 10-15 minutes a day for charging. Rest assured: your body and well-being will thank you!

A set of excellent exercises, for which only the desire to practice, was shown to the readers of Wday.ru by the Russian gymnast and two-time bronze medalist of the 2008 Summer Olympic Games in Beijing Anton Golotsutskov.

General recommendation for all exercises: do 3 sets of 20 times every morning. The complex will be an excellent start to the day and will charge you with vivacity and energy.

1. Classic squats

• Feet shoulder width apart. In this case, hands can be held behind the head or extended forward.

• Perform squats with a straight back, slowly and clearly.

2. Squats with the leg back

• Next is an exercise that is especially useful for girls. Perfectly strengthens the muscles of the legs and buttocks.

• After completing the classic squat, we take our leg back, holding it above the surface for a few seconds.

3. Static squats

• The next exercise is for static. We train the calf muscles and muscles of the thighs. We carry out a slow lowering. The back is straight, legs are shoulder-width apart, arms are extended forward.

• By the principle of a spring, we slowly bend our knees for 30 seconds and lower ourselves.

• After that, we do a hold for 30 seconds, remaining in the squat position. Further, we rise also within 30 seconds.

4. Classic push-ups

• Hands can be kept as close to each other as possible, or they can be spread wider. The exercise is aimed at strengthening the muscles of the chest. Especially recommended for men.

• If you are in good shape, you can increase to 50 reps in 1 set and do 3 sets.

5. Kangaroo

• It is necessary to remain in a position to perform push-ups from the floor, keep your hands shoulder-width apart.

• Legs bent at the knees, pull up to the chest, performing a jump.

• To complicate the task, the legs can be straightened – then the load on the press will be more noticeable.

6. Classic and side planks

The plank on straight or bent arms is an obligatory part of your daily workout. Moving from the classic plank to the side plank, you can further stimulate the oblique abdominal muscles by performing springy exercises: the arms are bent at the elbow, the body is lifted up and down with a small amplitude.

7. Jumping out

A great endurance exercise is jumping out. To the exercise “kangaroo”, which was described above, it is necessary to add a jump upward, while the arms are raised, the fingers of the hands are stretched.

Go in for sports, love each other and be in great shape!