All about summer outdoor sports. Outdoor sports

Leading specialist of the gym equipment department of the MFitnes company, CCM in speed skating.

Summer is the perfect time to diversify the training process, increase its effectiveness and get the maximum of pleasant emotions with benefits for the figure and health. It's no secret that some outdoor workouts are much more effective than indoors. For example, for this reason, the World Championships in athletics are held separately in open stadiums and in closed halls. What activities are best suited for outdoors?

• Gaming. Tennis, football, volleyball, basketball not only give positive emotions, but also require a lot of energy from us. Competition and teamwork are great motivators. They increase the effectiveness of training by 15-20%. At the same time, the load is interval, and it is this kind of training that allows you to “burn” maximum amount calories and reduce body weight. Another plus for games fresh air- time flies by unnoticed.
• Cardio. Running, rollerblading, cycling, swimming, hiking, nordic walking belong to this group. Despite the monotony of movements, doing these types of loads on the street is a pleasure. Fresh air, beautiful scenery and high training productivity are just what is lacking in gym. Running on the ground is at least 15-30% more efficient than running on a treadmill.
• Functional. Such training takes place on specially equipped sports grounds, where there is, at a minimum, a horizontal bar, bars and swedish wall. In such training, they perform a variety of sets of exercises with their own body weight: push-ups, pull-ups, jumps, acrobatics and much more. Such workouts are not only interesting, varied and healthy, but also able to radically change and tighten the body in just three summer months.

Popular

During outdoor activities, it is very important to control the water balance. Active outdoor activities can lead to dehydration, which can not only affect the effectiveness of the training process, but also cause serious harm to health. Therefore, drink 300-400 ml of water 30 minutes before training, every 15 minutes you should drink 100 ml of water during exercise, and at the end drink another 200-400 ml to compensate for fluid loss. Together with water, our body also loses trace elements, so it is recommended to drink special isotonic drinks or make them yourself - by adding lemon juice to the water, for example.

The ideal time to exercise outside is in the early morning from 6 am to 10 am and in the evening from 6 pm to 8 pm. In the morning, the air is fresh and clean - this is a great time to recharge yourself with energy for the rest of the day. In the morning there is no scorching sun and a large number people interfering with training. Classes in the evening are great for relieving tension and stress received during the day, and moderate outdoor activities will bring good sleep and recuperation.

Precautionary measures

If the sun is mercilessly “frying” on the street, and the thermometer “boils” at around 30-35 degrees, it is advisable to refrain from intense exercise that can overload the heart. An excellent choice would be power training moderate intensity in the shade. Hot weather increases the load on the heart, so if you feel like jogging, it is better to replace running with a bike ride or just take a walk in the shade of trees in the park.

In order not to get sunstroke and not bring yourself to dehydration, it is advisable to follow the following rules:

1. choose places for training in the shade,
2. wear hats that protect from direct sunlight,
3. drink 100-200 ml of water every 15 minutes,
4. dress according to the weather, preferring well-breathable and light clothing in light colors,
5. you need to monitor your heart rate and exercise at a moderate intensity.

Game 94% Indoor sports, what are the answers?

In the game, 94 percent open a sport held indoors.

These are the sports that were guessed in six squares.

We get 28 percent for sports game — Basketball;

19 percent earn for the game - Volleyball;

19 percent will get for a sports game - Tennis;

10 percent relies on a sport - Gymnastics;

9 percent win for sports - Boxing;

9 percent accrued for the final square and indoor sports in it - Hockey.

There are outdoor sports, and there are those that are played indoors. Here are the associations:

BASKETBALL 28%, almost always indoors, rarely outdoors (streetball);

VOLLEYBALL 19%, also available Beach volleyball, on air;

TENNIS 19%;

GYMNASTICS 10%;

HOCKEY 9%.

The first correct answer - 28 percent - Basketball;

The second correct answer - 19 percent - Volleyball;

The third correct answer is 19 percent Tennis;

The fourth correct answer is 10 percent - Gymnastics;

The fifth correct answer - 9 percent - Boxing;

The sixth correct answer is 9 percent - Hockey.

First sport - Basketball

The second square will open the game - Volleyball

Adds the same percentage - Tennis

Another clue to the game - Gymnastics

Immediately after it you need to write - Boxing

The last to add percentage to players - Ice Hockey

All associations on this are unraveled.

In game 94%. Indoor sports. The answers will be:

28 percent get for - Basketball,

You will receive 19 percent for - Volleyball,

You will receive 19 percent for - Tennis,

Get 10 percent for - Gymnastics,

9 percent get for - Boxing,

You will receive 9 percent for - Hockey.

The following associations were guessed on the question:

• You will receive 28 percent to the account - Basketball,
• 19 percent will be added to the account - Volleyball,
• 19 percent will be added to the account - Tennis,
• 10 percent will be added to the account - Gymnastics,
• 9 percent will get to the account - Boxing,
• 9 percent will get to the account - Hockey.

• In the game, 94% correct answers to the question Indoor sports, what are the answers? arranged as follows:

  1. Basketball— this answer earned 28% of the votes.
  2. Volleyball- the answer was rated by 19% of the game participants.
  3. Tennis- 19% of the players voted for this answer.
  4. Gymnastics- the answer option received 10% of the votes.
  5. Boxing- the answer was rated by 9% of the participants in the game.
  6. Hockey- this answer option ends the game with 9% of the votes of the players.

• In our 94% indoor sports game, the correct associations are:

  1. Our most popular answer, incendiary - BASKETBALL — 28 %
  2. Very good in terms of entertainment, graceful - VOLLEYBALL — 19 %
  3. In the room they play table virtuoso - TENNIS — 19 %
  4. Very beautiful sports and artistic - GYMNASTICS — 10 %
  5. A very courageous and spectacular sport - BOXING — 9 %
  6. And our last association, fascinating - HOCKEY — 9 %

  Good luck with your game!

  Indoor sports are just as spectacular and popular as those we see in stadiums.

  • Basketball receives 28% of all indoor sports associations
  • Volleyball gets 19%
  • Tennis has the same -19%
  • Gymnastics is gaining 10%
  • 9% for Boxing.
  • Hockey did not lag behind boxing, gaining also 9%.

• BASKETBALL can be played indoors.

  You can also play volleyball very well.

  Also TENNIS does not require fresh air.

  GYMNASTICS also allows you to work out in the gym.

  There is BOX in the answers.

  And you can also try to open HOCKEY, it also happens in the hall.

  Indoors, you can hold competitions in many sports, there are several of them - these are:

  1 (28%) - Basketball;

  2 (19%) - Volleyball;

  3 (19%) - Tennis;

  4 (10%) - Gymnastics;

  5 (9%) - Boxing;

  6 (9%) - Hockey.

  In the game, 94% is necessary for the question

  find the right associations and they are:

  the first association is basketball, he scored 28 percent

  the fourth association is gymnastics, the same 19 percent

  the fifth association is boxing, 9 percent of the players remembered it

  the sixth association is hockey, only 9 percent as for boxing.

  Good luck in the game!

  94% of the players of the popular game are asked what kind of sports they can play indoors, and they need to talk about their associations on the issue of sports. And this is how the opinions of the players converged:

  Basketball - it is played in the gym and this room and for it will give 28% in the game.

  Volleyball is a game for indoors and sports halls and for it they will give the player a gift of 19%.

  Tennis is sport, in which is played indoors and sometimes outdoors and costs an answer of 19%

  Gymnastics - there are entire gyms for it and the answer will bring the player 10%.

  Boxing is done in the ring sports hall indoors and get 9% for it.

  Hockey - games can also be held in specialized premises for this, and the answer was estimated at 9%.

  Play with passion!

Summer has fully come into its own. After a day at the office, you don't feel like going to the stuffy gym at all. Moreover, there is a great alternative - outdoor sports. This is much more useful, not only for physical health, but also for the mental - it helps to cope with stress, nervous tension and sets in a complacent mood. After exercising in the fresh air, the level of activity increases, you will begin to feel more alert, there will be more energy. Our fitness plan for the summer includes:

Jogging

Even if you have absolutely no sports training Nothing is stopping you from running on your own. In addition to running The best way lose extra pounds and improve metabolism, this type of activity strengthens the heart and has a beneficial effect on the circulatory system, normalizes blood pressure. In addition, slender, toned legs and elastic buttocks are provided to you. Running is the most natural view human activity, but so that your running training benefit, you must follow a few simple rules:

Watch for correct breathing. You need to breathe through your mouth and through your nose. No need to talk while running, make sure that you do not suffocate, gradually you will be able to find the optimal breathing rate to feel as comfortable as possible.

Do not run along roads where cars drive. During training, breathing quickens, so it is important to inhale clean, not polluted air from exhaust gases. The more oxygenated air you breathe in while running, the better it will get into your body to stimulate your metabolism.

Change your route occasionally. Think a little about diversifying your route and running will become much more interesting. If you have a favorite, convenient circular route, you can sometimes change direction or turn into neighboring lanes, this will make your brain perceive training in a new way and you will not get bored with running.

Monitor your heart rate (HR). Fats are burned most effectively, the heart muscle and endurance are trained at a pulse rate of at least 60% of the age maximum (220-age). On initial stage optimal frequency heart rate 60-70% of your maximum, later you can raise the upper level of the range to 80-85%. For running training, it would be great to get a watch with a timer, stopwatch and heart rate monitor.

Buy special running shoes. Many sports companies make running shoes specifically for running. You just have to choose the model that suits you. Sneakers should be light and comfortable, fit snugly on the leg, but not pinch it. They should not have a heel that is too thick, as this may impair running technique.

Bicycle rides

If you don’t like running, replace jogging with cycling, this is also available to everyone. Moreover, cycling very effectively helps to get rid of body fat, strengthens the muscles of the legs, trains the lungs, and is also a preventive measure. varicose veins veins. Good for city driving regular bike, it is lighter and develops greater speed, in contrast to the mountain.

It is important to know how to sit properly on a bike. Cycling it is quite safe, but if it is in the wrong position, it can cause pain and cramps in the knees, back, shoulders and neck, www.site warns. For walking on horizontal terrain, the most comfortable position is vertical, with a straight back so that there is no load on the neck and arms. While mountain biking, a forward leaning posture is more comfortable to reduce wind resistance and create optimal balance for turns.

Adjust the seat for maximum comfort. The hips should be parallel to the floor, feet on the pedals, legs bent at the knee at an angle of 160-170 degrees. Notably, men generally prefer the seat to be tilted 5 degrees up and women down. Check yourself: hands on the brake, elbows slightly tilted, turn and straighten your back. The steering wheel should block the wheel hub. Otherwise, the bike frame needs to be lengthened.

Yoga

Yoga is the best way to practice outdoors. It is much more pleasant to perform asanas and meditate in the fresh air. Being closer to nature, it will be easier for you to tune in to the right wave and feel the harmony of the world around you. Treat exposed areas of the body with insect repellent so that nothing interferes with focusing on internal sensations. From the inventory, you only need a mat. Make sure it is thick enough to smooth out small pebbles and uneven ground.

The most important thing in yoga is regularity. Develop your exercise regimen and try not to miss workouts. Yoga does not tolerate violence against yourself - so if you feel unwell or tired, do as many exercises as you can.

The best time to do the exercises is when you just woke up or in the evening, after doing all the work. The ideal time is considered to be sunrise and sunset, however, this option is not possible for everyone, so classes are allowed at any convenient time.

Horseback Riding

Horseback riding is becoming more and more popular. For urban residents, this is not only a way to have fun, get in shape, but also a way to relieve stress. Communication with horses, these smart and beautiful animals, improves mood, improves performance and energizes for a long time. In addition, horseback riding has the best effect on health, normalizes blood pressure, and treats diseases of the musculoskeletal system. Surely you have heard of hippotherapy, a technique that works wonders even in hopeless cases.

You need to start classes with an experienced instructor who will teach you how to stay in the saddle correctly, talk about riding techniques and safety precautions. When going to the first lesson, pay attention to your shoes - they should be low-heeled, with a smooth sole, preferably without lacing and a tongue so that your foot does not get stuck in the stirrup. Pants are preferably knitted, without coarse internal seams, which can rub the skin in the groin. The best headgear for riding is a helmet.

Tennis

If you have a good court close to home, we strongly recommend that you try to "get involved" in tennis. Yes, not the easiest sport, but at the same time incredibly fun and exciting! Ready to take a risk?

It is best to start on a clay court, especially if you do not have sports training. Clay court, more gentle on weak legs and knees. Find good coach, for this it is best to use the feedback of students who have been studying for about a year - during this time they should achieve certain results.

Take your choice of shoes and racket seriously. Specialized tennis shoes are a must - without them, you simply won’t be able to run from one end of the court to the other, your feet in sneakers “glide” along the ground like on skis. In addition, improperly selected shoes can cause pain in the legs. When choosing a racket, first of all, be guided by its weight. For a beginner, the best option would be a racket, the weight of which does not exceed 250-300 grams. Do not spend money on a professional racket if you are a beginner player, it is fraught with the risk of injuring your wrist.

An active lifestyle is the surest way to improve health and recharge with positive energy, and outdoor sports will bring even more pleasure and benefits. Take advantage of the warm, summer days to transfer your workouts from the gym to the fresh air, new impressions and a charge of vivacity will last until next summer. Be healthy!

Is sport in a big city reduced only to simulators? But it's so good outside! Anticipating the beach season and actively preparing for it, Yuna Kozyreva and Olga Siplivaya studied alternatives to fitness within four walls

PHOTO SOLEDAD BRAVI

A membership to a fitness club is, of course, great. Especially if we had not only the wisdom to acquire it, but also the courage to use it at least occasionally during the year. After all, we, of course, believed (although it was not always obvious!), That summer would still come, which means that it would be possible to put on a swimsuit on your trained body and go to the beach with a proud springy gait. For targeted body shaping, working on simulators with a personal trainer is generally ideal. Especially if you like it when you are stubbornly forced to do what you would never do with your body of your own free will. However, this certainly useful - and even sometimes pleasant - entertainment is available to us in the cold season (of which, by the way, our year almost entirely consists). And now I really want to undress - and to the sea! Well, or at least just to the street - to the park, to the square, to the open air. For those of us whose vacation does not start tomorrow or even next week, we have found some interesting and trendy ways to spend time in the city plein air with benefits for body and soul.

nordic walking

No, this is not a group therapy session for skiers who yearn for the impenetrable virgin winter. A great alternative to the winter-weary treadmill and the usual street jogging, Nordic walking took shape as a separate sport in 1997 in Finland and has since become more and more popular in various countries around the world. In addition to the fact that it can and should be practiced exclusively in the fresh air, its tremendous advantage lies in the fact that it trains all the key muscle groups of our body, develops joints, has a beneficial effect on the cardiovascular system, restoring a normal complexion, corrects posture and allows get in great shape both in the sporting and aesthetic sense of the word. An additional nice bonus: you can enjoy such walking in the company of good friends, and not the brain-clogging TV screen that hangs in the gym in front of the simulator and shows you who knows what.

What does it look like Like a very vigorous walk, in which every step needs to be helped, literally using the whole body and pushing off the ground with special sticks. Well, okay: at first glance, it may look a little unusual. But on the other hand, if you master the movement and catch the rhythm correctly, there is such a feeling of flight in the body that you can walk ten kilometers without even noticing!

What is needed for this Special poles (not ski poles!) and good sports shoes. To go through initiation, you should first find a group of connoisseurs and amateurs on the Internet and competently take the first lesson.

Rock climbing

Only mountains can be better than mountains - even if it is a successful imitation of a sheer cliff in a city park or climbing center. The main thing is to start: after the artificial mountain, a real one will come to Magomed - alive, unlike any other, with ledges, crevices and depressions, with waterfalls falling from a height, and birds circling over the gorge. The history of rock climbing is not new: postcards of the last century with pioneer rock climbers gather dust in museums, and the main rock routes - mainly in Europe - are more than a dozen years old. Unlike mountaineering, rock climbing does not require sophisticated equipment. A rock climber does not cut his way up with an ice ax, as a climber does - he slides, plays with the rock, dances on its surface, trying to find the most accurate, reliable and beautiful hold. From the outside, he looks like Spider-Man and definitely has super strength. Climbing a rock for the first time, you will feel pain in such muscles, the existence of which you did not suspect before. And after just three or four sessions, you will feel that your body has become stronger, it has become stronger, you have begun to get up easily in the morning, the once urgent need for coffee has disappeared, and the day seems to have doubled. You have more time, although you spend most of your time in a horizontal position - in the air, pressing your whole body against the uneven ledges of an artificial mountain as high as a five-story building. Climbing is a multifaceted story. Therefore, it is not surprising that it is now experiencing a rebirth. Climbing is a new running and new yoga. Like any extreme sport, it provides an opportunity to test yourself and overcome internal resistance: at the very moment when you, without feeling your hands and freezing with fear, make an impossible leap upward, the world will change - and, of course, for the better. And then you will get involved, start traveling to “climbing” places (for example, to Spain, where there are the most picturesque routes for beginners), “collect” mountains, bring pebbles from the top and delight your friends on Instagram with dizzying pictures.

What does it look like You should start with bouldering - a subspecies of rock climbing at low altitudes. Instead of the floor on the court - soft mats: it doesn't hurt to fall on them, it's convenient to hone the technique of "capture". A special finger simulator will also come in handy (yes, they can also be “pumped”!), which consists of several pieces of wood driven in at different heights: you take them and try to crawl up, holding your own weight literally on your fingertips. Maxim Zvorygin, an instructor at the Big Wall climbing center, one of the best in Russia, recommends unloading your arms during the climb, that is, not pulling yourself up, but pushing yourself up with your legs. In climbing classes, you are surprised to find that, even without ballet stretching, you can put your foot on a ledge near your own ear - and rise to an unprecedented height.

What is needed for this Equipment for beginner climbers safety rope, special rock shoes and a bag of chalk so that your hands do not slip. Even in the bosom of nature, rock climbing is relatively safe (adjusted for your personal crazyness), and in a specialized center, an instructor always secures you. Professionals like Alex Huber, the living legend of modern mountaineering and rock climbing, make do with chalk alone, preferring free climbing. By the way, Alex, who literally can walk on the ceiling, does not consider himself an extreme: every movement of a graduate of the Faculty of Physics is calculated, and the risk is always justified. Looking at him, you will never say: "This guy is crazy." The only thing that comes to mind is "He's really happy."

Bikejoring

Yes, today the bicycle is very fashionable! It is easy to be convinced of this by simply going out into the street of any of the European - and more recently, Russian - cities. The love for moving on two wheels that has suddenly flooded over us has recently even inspired domestic legislators to make changes to the rules. traffic: Drivers are now required to give way to cyclists when passing through intersections and turning right or left. However, if you also have a favorite (not too small in size and age) dog in addition to mountain biking, then these two objects of hot affection can be combined in an effective and pleasant way.

What does it look like While doing bikejoring, you are not required to move a bike (in general, quite weighty) in space solely by force. own muscles: the “tractor” in the person of a devoted pet additionally helps you. It is especially good if he (she) loves to run very much, and you, on the contrary, do not want to run after him through the bushes.

What is needed for this An "off-road" bike - preferably light, durable, with good tires for driving on unpaved surfaces. For a dog, you will need a special riding harness and a cord-leash about two meters long, with a shock-absorbing insert. It is attached to the handlebars of a bicycle or a special “rod” that will prevent the leash from getting into the wheel and getting tangled there. Another mandatory accessory is a helmet: it is difficult to guarantee that even the most disciplined dog will not suddenly decide to turn off the path, for example, seeing a cat or a bird. And, of course, the pet must perfectly obey your commands, so it will not hurt him to work with an instructor-trainer beforehand.

He slides, plays with the rock, DANCES on it, looking for the most BEAUTIFUL and accurate hold.

Rollers and scooter

If cyclists are able to feel their car as a kind of “extension” of their own body, then a scooter or roller skates give him the opportunity to literally merge with the surrounding space. And even if you never got up on these devices, YouTube will easily explain to you "how to learn to ride in 5 minutes." A scooter is generally a very simple entertainment that brings back to us the carefree ease of childhood. And with technically more complex videos, it is important to remember a few key rules: fasten them carefully; always wear protection on your hands and knees; never drive through puddles and sand; don't go too fast, especially at first, and keep an eye on what's going on around you. Everything else is a matter of active skill acquisition and personal practice.

What does it look like Wonderful! Or rather, you just stop thinking about it when you start to feel more confident and get into the taste. The body is collected and at the same time free, the air filled with summer aromas flutters the hair and washes the face ...

What is needed for this Of course, high-quality equipment and the most even, without potholes, asphalt. Good company is also welcome, especially if you are starting to skate after a long break or just learning to skate. Friends will tell you how to better balance and slow down, show the correct positioning of the body: tilt slightly forward, knees spring, one leg is always half a roller ahead of the other. And friends will also carry you along: after all, it is better to strive to drive beautifully than to worry about how not to fall!

qigong

Literally, the word means "possession of energy." The one that we sometimes miss so much just to get up and go, for example, to the pool or fitness center. According to ancient Chinese philosophy, man is nourished by the Earth and filled with the breath of the Universe. It is the work with breathing that underlies the practice of qigong. Its task is to direct the flows of cosmic qi energy along the corresponding "meridians", and as a result, restore balance to the body and soul, which is daily disturbed by all sorts of stresses of the metropolis and the hectic rhythm of city life. Smooth, slow, conscious gestures combined with breathing exercises and internal concentration allow you to get rid of the accumulated tension, to feel the integrity of your body and the harmony of its movements in the surrounding space.

What does it look like As a kind of pantomime session in the bosom of nature. They like to show such shots in TV spots - not only from China, but also from the USA or Western European countries: on the morning lawn in some picturesque park, a group of loosely dressed people different ages smoothly changes poses, as if in slow motion or moving under water.

What is needed for this For starters, a good teacher will explain how to breathe and help you remember the sequence of movements. One lesson can last from 45 minutes to an hour and a half and consists of several stages. First - preparation of breathing and stretching to free the body and relieve internal tension. This is followed by basic static postures, exercises with a smooth change of positions, and at the end, perhaps a little meditation or self-massage. Having mastered the whole sequence well, you will be able to restore your energy balance wherever and whenever you want!

On the morning LAWN in the park, a group of people of different ages smoothly CHANGE positions

Meditation with trees

This energy practice is actively used by the Indian tribes of Khivara, or Shuara, who live in the equatorial forests of the Amazon. Aborigines believe that the souls of their ancestors continue to live in the trees, to which they can turn for help using meditative rituals. But this is the point of view of the Indians, and modern science reports that every tree in a park or forest produces about seven liters of oxygen daily. Moreover, it is “alive”, that is, saturated with useful negative ions, which have a beneficial effect on the state of our vessels and tissues, and also reduce the negative impact of stress on the body. Walking under the branches is always good, but hugging a trunk is even better, assures French energy therapist Patrice Bouchardon, author of the popular manual How to Use the Power of Trees. Immerse your gaze in the green crown, put your ear to the warm or cool bark, catch the mysterious rustles and sounds, learn to “listen” with your palms and fingertips, feel the energy emanating from the roots with your whole body ... Such “communication” with trees powerfully opens all our senses and saturates with life-giving force. Or, on the contrary, it helps to relieve excessive excitement and tension - depending on which tree you choose.

What does it look like Generally speaking, it is better to communicate with trees alone, without prying eyes. Simply because they are distracting. And so - you just stand with your eyes closed, hugging a tree trunk or leaning your back against it, in the pose of a person who meditates or rests. After all, that's what you're really doing!

What is needed for this The main thing is to choose a tree that you want to approach at this particular moment and in exactly the emotional state in which you are now. Approaching the trunk, touch it, close your eyes and listen to your feelings: with your feet, feel the soil on which you are standing, internally “walk” through all parts of your body, from bottom to top. Then turn to the tree: run your open palms along the trunk, examining it “directly”, without resorting to analysis and reason. Breathe in the woody smell, with each breath trying to distinguish the shades of aromas - tart, sweet or bitter, and also paying attention to what exactly they remind you of. Finally, leaning against a tree, stand for a while, noting all the thoughts, associations and images that this living and silent contact awakens in you ... Next time you can repeat this meditation session with other trees, the energy of which you will gradually learn to feel and distinguish.