The summer is coming, the sun is starting to shine and warm us more, the parks appear greener and more luxuriant. They seem to invite us to move. What better occasion to start losing too many kilos and get closer to the costume fitting?
Training in the park is a great way to lose weight and fat but it must be done. We are not talking about Jogging but about real workouts that can be done outdoors in symbiosis with nature.
In this article we will analyze the 5 best exercises you can do and that you should include in your outdoor sessions. We will then see a possible workout to do to get back in shape in a few weeks.
1. Free squat
The first exercise we are going to analyze is the free squat. The squat is the best exercise to tone the buttocks and thighs but above all to burn lots of calories. As an exercise, it also has a fairly high calorie expenditure, which will lead us to lose weight effectively.
For the squat, let's always remember to go all the way down, let's not stop first out of laziness but try to almost touch the ground with the butt (ass to grass).
We keep the lumbar curve natural, neutral, so as not to strain and create too many imbalances on the back. Typically this exercise is performed at very high repetitions or with a set duration of minutes. You must feel your legs and buttocks burn!
2. Push-Ups
Push-Ups are the classic push-ups on the ground. This exercise is excellent because it involves the chest, arms and also, to a lesser extent, the shoulders. We can therefore insert it to firm up the upper part of the body. Our advice is to do them with the abdomen always stable and contracted in order to involve this muscle district and increase energy expenditure.
3. Burpees
Let's combine Push-Ups and Squats, let's jump in and we'll get a deadly mix. Burpees involve first doing a push-up on the ground then getting up and performing a jump squat, that is, a squat with a jump. Try to jump as high as possible here and be explosive. This exercise is very difficult, it leads to a very high energy expenditure. We will work on a systemic level and involve a very wide range of muscle groups. In general a must to keep fixed in every training session! Centimeters will thank you.
4. Lunges
Fourth exercise to consider are the lunges. Compared to the squat we will now work unilaterally. We can take 10,20,30,40 steps or we can also take them without moving (static lunges). Our advice, even here, is to get them down to the bottom. Slow movements, not jerky and try to always stay stable.
5. Shots
The last exercise is the shots. This exercise is a must when it comes to burning calories. We are not talking about jogging but small shots to be inserted to involve the body at a systemic level. This solution is excellent and leads to a really high energy expenditure. In general we recommend inserting them as an intermediate between the different exercises we are going to perform.
Example of a training plan at the park
After this analysis of the exercises, let's see how to structure a workout in the park. Let's see a typical session as it could be.
Free Squat - 1 set
Let's start with free squats, try to grind at least 100 repetitions, let's do them in rest pauses, that is, we do as many as we can, we rest 10-20 '' and start again. It will be a great exercise to start warming up for good.
Push-Ups with Shots - 4 sets
Second job, let's put the Push-Ups in superseries with some shots. We do as many pushups as we can then do a 30 '' shot. From here we rest 30 '' and start again. We do all this for 4 series.
Burpees – 5’
Let's put the stopwatch on now and do burpees for 5 ', let's try to do as many as possible and see how long we resist. As usual, whenever we fail to continue, let's stop and rest for a while.
Jump Squat con Scatti – 4 set
Last job, we do 5 jump squats, 15 '' of sprints, another 5 jump squats and another 15 '' of sprints, again 5 jump squats and another 15 '' of sprints. We rest 30 '' and repeat everything 4 times.
Obviously this card requires 10 'of running as a warm-up and another 10' of running as a cool-down at the end. Let's repeat it 2-3 times a week and we'll tackle the extra centimeters with the knife between our teeth!
Conclusions on training in the park
We have seen how to train in the park, what are the best exercises to do and how to structure everything within a real programming. Now we just have to organize ourselves, go out and put everything into practice, ready for a summer of well-being!
