March is a month of transition.
The day is sunny and warm, while the other is cold and snowy.
Just make anyone want to hide inside until the summer.
But before you do, remember that March also brings the Spring Break!
That glorious time when we all hope and start planning as soon as the holidays are over.
It's easy to get lost in the holidays and forget our routine gym every day, so we rounded up some simple exercises that you can slip easily into your day wherever they are.
Vacation Training Range
There is nothing like warming your body and mind under the southern sun. And he loves to take long walks on the warm sand or jump into the waves whenever the mood strikes?
Although probably get a great workout without even trying (walking in the sand for about 10 minutes and you'll know what I mean), there are some movements you need to do every day for you keep your best time.
To start, standing on the edge of a ladder or stool, with heels hanging on the side.
Or just standing on the floor holding weights.
Inhale, contract your abdominal muscles and exhale slowly rising on the toes. Repeat 15 times.
Now repeat the same movement on the right foot, then the left foot 10 times on each side.
This strengthens the foot (walking in the sand), calves and hamstrings.
Hip Bridge with Leg Lift:
bridge hip
Lying on your back with your knees bent at a 90 degree angle and feet from the hips, take a deep breath.
Now engage your glutes and lift your hips off the floor as high as you can without arching the back.
Without letting your hips down, take the right leg and pull it toward the ceiling. Lower and raise three to four inches three times before placing on the floor of your right foot.
Repeat with the left leg.
Repeat the entire sequence 10 times with each leg.
This only works on the hamstring and gluteal muscles, but you also feel the contraction of the abdominal muscles to stabilize your body.
Push-ups:
bring up
You can never go wrong with classic push-ups.
And your body will thank you especially if you do a lot of swimming or engaging in water sports.
By doing pushups, focus on keeping your shoulders back stretch, and keep your abdominals engaged.
Do as much as you can and finish your knees together to maximize training.
Ski holiday training
There's nothing like hitting the slopes and feel the wind rush by you as elegantly Swoosh on the side of the mountain.
But a day of skiing can leave you sore and stiff, if you're not ready for it. Although you should not abandon your usual exercise routine, try to incorporate these movements for some exercises added strength.
Squat jumps:
power jump
Take your squats at a higher level by adding a jump.
Begin standing with feet slightly wider than hip distance, toes pointed forward. Bend your knees until you're deep squat position without letting your heels off the floor.
Take a deep breath and exhaling, use the power in his legs to throw his body into the air.
Try to land gently on his feet while bending the knees to absorb the impact of the jump.
Repeat 20 times.
This is a great exercise that works the calves, quadriceps, hamstrings, glutes and helps improve your cardio.
return extensions:
back extensions
We often forget our back muscles, but are an essential part of the muscle group that makes our heart.
Lie down, place your hands under your forehead.
Inhale and exhale, lift your head, shoulders, and the ground in a long chest.
Hold.
Place your arms on the side for four seconds, hands to the front torso and lower back to the floor.
Repeat 15 times.
You can also do this exercise on a Swiss ball.
This exercise works the abdominals and back extensors.
lying on the side leg lifts with the group:
leg lifts
You will need an average weight of the Gaza resistance movement.
Simply connect the band around your ankles so there is a little tension.
Lying on your side, lift your upper leg as high as you can without moving the rest of your body.
Make 15 small pulses and return to its original position.
Repeat on the other side.
Make every game three times.
Bonus: If you have more space, try standing with your feet apart at a distance from the hip, toes pointing forward, with the resistance band around them. Walk on the right side.
Is 15 steps (or as much as possible, the room allows), then move to the left. Repeat three times each sequence.
This movement works the hip muscles and to give thanks for all the side to side movement to perform as you work your way down the slopes.
Staycation training
Sometimes the best kind of vacation is the kind when you stay at home. But instead of becoming one with your couch during your staycation, why not take the time to explore your city? Become a tourist in and out of the ordinary. Who knows what you'll discover great finds? To maintain its strength, renounce these moves a try.
They are walking lunges:
walking lunges
Most cities have hills or stairs, so keep strong legs with lunges.
Start with your feet hip distance apart, toes pointing forward and hands on hips.
Take a large step forward with your right leg while simultaneously bending the left knee until it almost touches the ground.
the floor is pushed with the left foot and return to its original position.
Repeat with the left foot.
Repeat 15 times on each leg.
abs:
crackling
While exploring the city, it is likely to be carrying around a bag and a little water, so in order to maintain a strong abs, do sit-ups regularly.
But we will take them to a higher level.
Your back with your feet on a board position (bent 90 degrees in the air and crossed if annoys hip flexor), hands behind the support of the head alone, take a breath and curl your trunk floor, keeping his eyes on the knees.
Support and eight small pulses before going down to the ground again.
Repeat 20 times.
When doing crunches, do not commit the buttocks (which should be relaxed) and do not push your stomach out, it focuses on keeping your abdominal spend little all the time.
Kneeling leg circles:
Kneeling leg circles
Start with a kneeling position.
Lower your right hand on the floor next to you as you lift the left leg to hip height.
Keep the body stable, make 10 circles in one direction and 10 in the other direction.
Repeat on the right leg.
Do the whole sequence three times with each leg.
This exercise will feel fast enough on her hips.
Whatever time you choose in March, there is always a great workout that will help you make the most of your precious free time!
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