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To pump the press in a stuffy club, when it’s plus 20 outside the window, is absurd! A park bench will replace any exercise machine, walking along the windows is more interesting than a treadmill, and dancing in the open air is simply incomparable pleasure! Run away from home! The city is waiting!
Calls to go in for sports in a big city, especially in Moscow, sound like a mockery to many. Running in a gassed metropolis is like making a face mask in the midst of a nuclear explosion, the townspeople believe, rubbing nowhere along the treadmill of the sports club closest to the office.
Meanwhile, if you think about it, all this is retrograde and snobbery. Take a look around. Native open spaces offer many places where, with the onset of summer, everything around becomes blue and green. You can find out for sure on the website … Here are the addresses and opening hours of all green zones in the city.
There is an opinion that megacities owe the fashion for street exercise to the stars. Realizing that a toned body in a fashionable suit looks good on a bike in Los Angeles or with an elastic band for stretching in Central Park, celebrities gave their personal stylists the task of completing their wardrobe with sportswear and went out into the street. The paparazzi are filming, the newspapers are writing, the inhabitants are looking at them, they lace up their sneakers and stomp into the nearest park. Repeat what he saw.
Guy Ritchie once put his ex (already athletic) wife on a bicycle. Together and with children, they cut circles in London. Now the gentleman rides alone, but with the same regularity. was one of the first stars to start outdoor jogging. The reportage chronicle of her sporting successes is kept in the editorial office of any tabloid. Celebrities continue to go out to people from their favorite clubs, no matter how exclusive they are.
“The body burns more calories to adapt to the external environment,” says Sergei Yarovitsyn, cycling trainer for Planet Fitness. This is already a reason for going out! Considering that indoor training repels many people, the idea quickly found adepts. “Back in 2001, for the first time, we offered our clients to do jogging and Nordic walking in the open air in good weather, and they really liked it,” says Andrey Zhukov, manager of outdoor sports programs at World Class. Now the program includes seven types of physical activity – from mountain bikes of various types of difficulty to roller skates. Unfortunately, Russian clubs do not yet offer alternative street workouts for the sports that take place under their roofs. But, firstly, this is a matter of time, and secondly, who is stopping you from gathering your friends into a group of interests and spreading yoga mats somewhere in a forest park, and not on the laminate of a sports club?
Rocking chair … on the bench
If you want to achieve visible results, you must adhere to a specific program: 5-10 minutes of warm-up (brisk walking, waving hands, lifting knees) to increase body temperature and activate the heart rate, 20-30 minutes of active exercise on the bench, then 10 minutes for recovery …
- Stretching. The back of the bench serves as a support when stretching the back. You can also place your foot on the seat to stretch the back of your thighs.
- We push up from the back with our arms wide apart. Thus, the upper body is worked out. Enough 2-4 sets of 5-10 push-ups, depending on the level of training.
- With our backs to the bench, we lean on our hands and do push-ups to strengthen the triceps. 2-4 sets of 5-10 push-ups.
- Standing next to the bench, we put our hand on the back, lunges with one leg, then the other, making sure that the back is straight. 2-3 sets of 5-10 times for each leg.
Benefits of Running Outdoors – Strengthening the Respiratory System and Improving Posture
Organized races for women with preliminary preparation and consultation of coaches are not held in our country, unlike in Europe, but this is not a problem. We buy a pair of good running shoes (so as not to damage our joints) and go for a 30-60 minute run once or twice a week.
You need to increase the load gradually (we start from 10–20 minutes, alternate running with walking, do not forget about stretching and warm-up).
The benefits of running outdoors – strengthening the respiratory system, developing endurance, warming up muscles, … For those who are ready not just to run, but also to compete, we recommend going to the St. Petersburg site , which publishes information about activities within the framework of the “Running City” program.
Walking … along the shop windows
In the English language there is an expression window shopping, which means “stare at the windows without buying anything.” It’s time to introduce window walking – walking along the windows, again not with the aim of acquiring, but on the contrary – getting rid of. From extra pounds and bad mood.
A tangible effect is achieved if an energetic walk lasts at least an hour – experiencing a slight load for a long time, the body begins to burn fat. So long walking is more effective in losing weight than a sprint race. And it’s also much safer for the joints. Since it is strictly forbidden to stop in front of each shop window, it is better to diversify your route, alternating uphill and downhill streets, carefully prepare a playlist for the player, convince your friend to keep you company and buy a pedometer (the goal is no less than 10 steps a day! ).
Dancing … on the waterfront
City dances in the open air are a real phenomenon in recent years. And do not think that the hobby has affected only those who are over 70, or young adherents of the new style. It is easy to make sure of this if you get to the pedestrian Andreevsky Bridge in Neskuchny Garden in the evening of the weekend. Here, on wooden platforms, fans of swing of the 60s, folklore dances, acrobatic rock and roll and hustle dance masterfully and introduce everyone to the movement.
Where?
- Open airs run dance schools и … Look for information also on и
- Classical ballroom dance floor – .
- Passionate fans of Argentine dance can be seen in not far from Prospect Mira
- Fans of Irish and Breton dances on fine days gather in Tsaritsyno, announcements – on
- Hip-hoppers train at the foot of Poklonnaya Gora – the largest public stadium in the city spontaneously formed here. In general, the street dance movement is gaining momentum, and the proof of this is the Urban Dance Camp – master classes of street dance styles with the most famous dancers of the world this year will be held from 24 to 31 August in
- VIP-option – summer dance verandas of the Fred Astaire club. Using the unique technique of the famous Fred Astaire, under the guidance of professional trainers, it is really possible to master several pair dances during the evening. The opening will take place on May 31 at 18.00 at
The miCoach system from Samsung and Adidas allows you to create a training schedule and personal playlist, and also includes a heart monitor and pedometer that attaches to the shoe.
Since the beat of the music helps to tune your heart rate, select the soundtrack for walking based on beats per minute (bpm). Start with two to three calm warm-up tunes (100 to 110 bpm). Then speed up the step to 120 bpm. To keep the tempo, count on 120-125 bpm, and in the middle of the session play two songs at 130 bpm to maximize the speed. Go back to 100 bpm for stretching. You can find out the bpm of your favorite music at or
Our choice
- Radiohead, «House of Cards», 112 bpm
- Oasis, «Turn Up The Sun», 119 bpm
- Micky Green, «Oh!», 120 bpm
- White Stripes, «Seven Nation Army», 124 bpm
- Lady GaGa, «Just Dance», 127 bpm
- Madonna, «Give It 2 Me», 127 bpm
- Kylie Minogue, «In My Arms», 128 bpm
- Duffy, «Mercy», 130 bpm
- Coldplay, “Viva la vida”, 138 bpm
Rollers … on the boulevard
Roller skating not only maintains muscle tone, but also develops such valuable properties for life as coordination and the ability to keep balance. The addresses and phone numbers of places where this art is taught can be found on the main thematic portal of the country roller.ru What should be done to make the entertainment beneficial to health and appearance? Ride one to two hours a week. Stamina, firm abs, slender legs and toned buttocks are at stake. An alternative for those with a good grasp of the technique is the famous city races.
Where?
In summer, the main venue for classes is Victory Park, individual lessons are held at the All-Russian Exhibition Center, in Sokolniki Park, on the site next to Moscow State University, in Maryinsky Park, at the River Station, in Luzhniki. You can master basic riding skills for free, see details at .
Golf … in the park
Even an elite sport that is not accessible to everyone is changing under pressure from the public. At first, fashion designers blew the dust off the uniforms and equipment of golfers, now the technique itself is becoming more democratic. In the megalopolises of the world, the so-called “pitch and putt” is developing – for 9 compact holes 90–120 m is enough (a classic golf course with 18 holes takes 450 meters), the game time is also reduced (from 4 to 1–2 hours). Mini golf is also taking off in popularity.
Where?
Mini-golf lessons are held at the Moscow Country Club in Nakhabino. On June 24-29, the RSU of Physical Culture, Sports and Tourism will host .
- Easing the rules of the game did not prevent the emergence of a new urban discipline. Street-, or urban-golf, is rapidly conquering the asphalt. The holes in it are replaced by targets (trees, benches, trash cans), and hard balls are replaced by soft ones. We know about this fun, but so far they do not actively participate in it.
Bicycle … in the square
I would very much like, following the example of the Parisians, to switch from cars to bicycles in the summer, but in Moscow this is still unrealistic. In addition, for a bike ride to really turn into a sport, you need to move for a certain time in a certain rhythm. “At least 45 minutes a day, at least three times a week,” says Sergei Yarovitsyn. “A serious activity includes 10 minutes of warm-up at a low speed, 15-20 minutes of driving at a faster speed, and 5-10 minutes of returning to a slow pace.”
- Change speeds and shift gears to simulate the load. The faster you pedal, the more you force your heart to work, the harder it is to press the pedals, the greater the load on your thigh muscles. And the supporting muscles (abs and back) are systematically involved in the work to maintain balance in the saddle.
- Use the ups and downs to work your heart and legs.
- Do not overexert yourself: cycling may not be very long, the main thing is regularity.
Where?
In Moscow, skaters and cyclists gather on Revolution Square near the “stone” – a monument to Karl Marx. Most amateur cyclists prefer to make mass races at night – the air is cleaner. Nightly “pokatushki” (argo community) always fall on the night from Friday to Saturday – to sleep well after the race. They start most often from the monument to Gagarin, then go to the Park of Culture through the center along the embankment and to Poklonnaya. The second most common route is along Kosygin up to the observation deck, then down to Berezhkovskaya embankment, along the bridge over the river, along Novy Arbat, finish at the “stone”. Each trajectory takes three hours, the length is 15-25 km. Routes are posted on the site .
Small accessories for great motivation
Electronic Gym time jump rope by Creative
She counts jumps, calories burned and kilometers traveled. 15–20 minutes a day is enough to feel that the body responds to movement with gratitude. The rope is intended for children from 7 years old, but it is also suitable for adults. , 454 rubles.
The Kage folding gate by Kipsta
Bring a lightweight, portable soccer goal with you for a walk in the city park. Here is fun for the whole family and a great opportunity to keep fit by running after the ball. , 1 rubles.
Polar Fa 20 heart monitor watch
Thanks to them, you will find out if you manage to spend on physical activity (sports does not count) 30 minutes a day – this minimum is necessary to maintain harmony and health.
If you are far from this result, there will be an incentive to leave the bus stop earlier from the trolleybus or to park further from work. , 7 rubles.
VholdR mini-camera
Having fastened it on a protective helmet – yours or a friend who accompanies you on a bicycle, roller-skates, skiing or surfing – you can leave your descendants documentary evidence of your records with commentary and speed fixation. , 9 rubles.
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